270520 Strength training for the 60 plus by Daniel Pare
Hello everyone, today we are going to talk about strength training for the 60 plus years of age. First of all it is never too late to get started. Some of us have been working out for years/decades and some of us are just getting started. This article is addressed to the ones getting started and will also be helpful and beneficial for the ones already working out.
Why strength training? Before I go into why you should be getting involved in a strength training program I need to explain to you what strength training really is. First and foremost the main focus is not to experience too much muscular soreness and I am sure that the majority of you would agree with that. The less muscular soreness the most likely you are to keep working out. The objective is to improve mobility, flexibility and strength. In order to improve on that one thing will need to be addressed.
When you are done walking, do some stretches.
If you are outside at the track go toward the fence and sit on the ground, your back against the fence post.
If you are on the street, I do not suggest you sit on the sidewalk, people might think there is something wrong with you… Try very hard to have your hips right against the post and your back against that post. Straighten your legs. Some of you will not be able to do that, so just go for a few reps like raise your knees up a little and take them back down again. The objective here is to have the back of your knees flat on the ground. You should not be able to slide your hand or fist under those knees at all. If you can, your hamstrings are tight and this means tight lower back. Now sit on the ground and bend your legs at 90 degrees, and lean on one side and then the other.
Find something to sit on and bring your left ankle on to your right to your quad and hold it there for few seconds.
Then repeat with the other leg.
Then repeat with the other ankle. When that one is done then stretch your quads. For the quads you may need to start with having your left or right foot on a bench behind you and as you get more flexible you will be able to hold that foot behind you.
The next one is to lay on a flat surface, on your side and bring your right leg to the side and then bring it back to the starting position. Repeat with the left leg.
When walking you must control your breathing. Inhale with your nose and exhale with your mouth. This is going to sound weird but try your very best to walk military style (this will actually raise your heart rate more than regular walking .