Workout Routines Metabolic Circuit Training Workout Routine Strip off excess body fat and take your conditioning to the next level with metabolic circuit training. This workout will also correct posture issues. You should do the workout three times a week, after your regular weight training, or on days in between. Who has time to burn megacalories? Perform these exercises just three times a week to drop winter weight. Already bored of indoor treadmill training this winter? Bust out of your rut with these strength and endurance-building rowing machine cardio workouts. Core Exercises for Seniors: Improve Muscle Function. It’s important to make exercise an everyday habit, whether it’s throwing a frisbee with your dog, playing a round of golf, or walking around your neighborhood. When you’re not active and you have a sedentary lifestyle, over time you’ll tend to get stiff, lose muscle mass, and risk becoming even more sedentary. Keeping muscle strength throughout life helps you maintain your ability to do activities of daily living, and one of the most important muscle groups to keep strong as you get older is your abdominals. Having a strong core enhances your balance and stability to prevent falls and injuries that may occur otherwise. Whether you’re hitting a tennis ball, mopping the floor, or just getting out of a car, the necessary motions to do these things originate from your core. Weak core muscles can impair how well your body functions, like a ripple effect. Other muscles kick in during this ripple effect to compensate for your weak abdominals, which can lead to overuse of other muscle groups and poor posture. The next five exercises will help improve your balance and strengthen your core. Perform each exercise for the recommended amount of repetitions for three to four sets. Sit to Stand Wood Chop. This exercise improves overall endurance, coordination, and range of motion. It helps strengthen your shoulders, obliques, quadriceps, glutes, trunk rotation, and balance. Warm up exercises are needed regardless of the type of workout you choose. The warm up exercises will prevent sprains and strains. In winter, you need to increase the. Strength training The ultimate functional strength workout program to prepare your body for everything Build the total-body power you need for everyday life with. Tone It Up's 5 Moves for a Strong Booty. Pulling on a skintight Cat Woman suit or a Beyonce bodysuit this Halloween? Amp up your booty work in the gym to totally slay. Core exercises are a key part of any workout routine for seniors. Keeping your abdominals strong will ensure joint and muscle health.
All you need is a bench or chair and a medicine ball or other weighted object. Sit down on a bench with your feet shoulder- width apart and your knees bent at a 9. Sit up tall with your core engaged and both hands holding onto a medicine ball held down by your right side with your arms fully extended. Exhale and in one motion, twist your obliques while standing, and swing the ball up until it’s slightly past your left shoulder. Keep your arms straight as you stretch up to the ceiling. Your heels should stay planted on the ground with toes facing forward; only your arms and obliques should move. Hold this position for 1 count. Inhale and swing the medicine ball back down in a “wood chopping” motion as you sit back down on the bench, completing a perfect squat. Try not to slam or fall back down on the bench, and maintain control of your body weight. Repeat 1. 0 times and then repeat on the other side. Bird Dog. Come down to the floor on all fours with your knees bent at a 9. Engage your abdominal muscles by tightening them, keeping a sway out of your back. Your spine should be in a straight, neutral position. Pull your shoulder blades together. Exhale and simultaneously raise your right arm and left leg up. Keep your right hand facing inward. Keep your shoulders and hips parallel to the floor and continue to face the floor to reduce neck strain. Inhale and gently lower yourself back down to your starting position, maintaining balance and stability in the shoulders, pelvis, and torso. Exhale and simultaneously lift your left arm up and your right leg this time. Hold this position for 1 count. Repeat, alternating opposite arm and leg for a total of 2. Oblique Twist with Trunk Rotation Using the Cable Rope. Connect a standard rope attachment to the cable pulley machine. Adjust the cable pulley so it’s at shoulder height and pull on the rope so it makes just a single rope thread. Pull the rope away from the cable pulley machine so you’re arm’s length away, keeping tension on the cable. Grasp the rope with your palms facing down towards the floor shoulder- width apart, and extend your arms out in front of you at chest height. Place your feet shoulder- width apart as well, with your knees slightly bent. Exhale, engaged your core, and rotate your torso away from the pulley machine for a full- quarter rotation. Make sure your heels stay planted on the floor and only your obliques, arms, and trunk rotate. Hold this position for 1 count. Inhale and slowly return to the starting position. Repeat 1. 5 times, then turn around to face the opposite direction and perform the same amount on the opposite side. Plank. With your stomach facing the floor, bring your weight onto your tippy toes and forearms. Your elbows should be bent at a 9. Hold this position for as long as you can! If you can hold a plank for 3. Rest for 1 minute, then repeat the plank again, this time aiming for 4. Repeat this plank exercise for 3 to 4 sets, pushing for an extra 1. Deadbug. The name might sound odd, but this stability exercise will light your core on fire, fix poor posture, and strengthen your lower back. Begin by lying on your back with your hands extended above you toward the ceiling. Lift your feet up into the air and bend your knees to 9. Relax your ribcage down and sink your back into the floor, tilting your pelvis slightly up so there’s no space between your lower back and the floor. Exhale, extend your left leg down by straightening your knee, flexing your quadriceps, and dropping your hip down. Your leg should stop when it’s about 3 inches away from the floor. As your left leg drops down to the floor, extend your right arm overhead with your palm facing in towards you. Keep your core engaged the whole time. Hold this extended position for 1 count. Inhale, stay tight, and return your left leg and right arm back to your starting position. Exhale, alternate, and drop your left hand, palm facing in and your right leg down. Hold this position for 1 count. Do a total of 2. 0 repetitions. Modified Deadbug. If this exercise is too tricky, simply perform it without using the stability ball. You’ll perform the same exercise as listed above but your palms will now be directly resting on your knees. When you’ve mastered this move, try adding the stability ball back in. The Takeaway. These key core exercises will improve your endurance, stretch out your hip flexors, work on proper trunk rotation, and build a strong core. If you don’t start incorporating an active lifestyle now, your muscle mass will be reduced, and your joints will stiffen up. You need to also incorporate balance and stability exercises into your workout regimen, which all originate from a strong core and proper use of muscle groups. Amp up your booty work in the gym to totally slay in whatever spooky, sultry, or just plain silly costume you choose. Pushup Rules Every Woman Must Know. This multi- tasking move can work wonders for your body, but are you doing it right? Muffin Top Melter. When winter weight has collected around your middle, use this tummy- targeting workout to blast away the bulge. Top 1. 0 Moves for Thinner Thighs. Slim, strengthen, and define your thighs with this power circuit! The 1. 0 Best Exercises for Women. Steal this volleyball athlete's go- to moves to shape up from head to toe. The Vertical Abs Workout. Get up off the floor to work your core even more with these 6 sculpting moves. The Better- Posture Workout That Makes You Look Seriously Sculpted. Show your shoulder and back muscles some love- -and they'll make you look amazing in return. Do This 2. 0- Minute Pilates Workout for Killer Abs. Strengthen every angle of your core with these killer moves. Oblique Exercises for a Flat Stomach, Fast. Show off your good sides (that's right, both of them) with moves that whittle your middle. Every Runner Should Do This Barre Workout. Barre is seriously awesome cross- training for runners. The Big Slim Down Challenge. Get your workout and diet in order for a healthier- than- ever you! The Best Way to Flatten Your Lower Belly. This no- equipment workout targets your lower abs while also engaging every major muscle group to maximize your burn. The Dead- Butt Syndrome Workout. Nix that pain- in- the- butt feeling you get from sitting all day with moves that zero in on your glutes and hip flexors. The No- Squat, No- Lunge Butt Workout. Sick of sinking your rear to the floor and back? Reap all the benefits of traditional booty shapers with these 6 lesser- known sculpting moves. Balance Exercises for Seniors. Losing your balance is a part of life. It happens all the time. As we get older, however, things such as vision problems, inner ear problems, or weakened hips and ankles can throw off our balance more often. When young people get off balance, they can react quickly. Muscles kick in to stabilize us and we don’t fall down. But as we age, we have to work a little harder to keep those muscles strong. Janis Mc. Donald is a certified functional aging specialist and master personal trainer. Janis, who is 6. 5, understands seniors and helps other seniors stay active in her retirement community in San Miguel, Mexico. She operates the Website Livelikeyoucan. Balance exercises can be an easy and fun part of everyday life, Mc. Donald says. She shared these exercises that help her keep on the go. All of these exercises are good for the hips and ankles. Mc. Donald suggests that you position yourself near a wall, chair, or counter before you start. That way you can catch yourself if you fall. Brushing Your Teeth Exercise. Mc. Donald’s favorite exercise is as simple as brushing your teeth. Stand by a flat tabletop or counter. Lift your right foot a bit. With your right arm, brush the upper left corner of your mouth (with a real or imagined toothbrush) for 3. Now put the toothbrush in your left hand, and raise your left foot. Brush the upper right corner of your mouth for 3. Switch again, putting the toothbrush in your right hand and lifting your left foot. Brush the lower left corner of your mouth. Repeat on the other side. Rock Around the Clock Exercise. Stand straight with your feet together and your shoulders relaxed. Make your body rigid as a board. Begin to “rock around the clock,” as Mc. Donald says. Begin to sway in a circle with your body. Sway for one minute in each direction. Marching Exercise. Stand next to a chair or counter. Don’t hold on unless you need to. Alternate lifting one knee as high as possible, then the other knee as high as possible. Do this for one or two minutes, counting a long “one, two” each time you lift the knee. The Living Room Walk. Walk slowly across your living room. While walking, slowly turn your head as far to the right as you can. Walk back to your starting point, slowly turning your head as far to the left as you can. Chair Exercise. Sit in a chair that does not have arms. Cross your arms across your shoulders, left hand on right shoulder, and right hand on left shoulder. Stand up and sit down, keeping your head up and not looking down. Do not lean forward as you stand up. Heel- Toe Walk. Try walking a few steps on your heels, then on your toes. Senior Balance Challenge. Mc. Donald says that there are many things you can buy to help with balance exercises, but for the most part, the best equipment is the floor. People are not going to walk down the street on a wobble board.”A high- density foam mat can be helpful, however. She likes to use the mat for what she calls the “senior balance challenge.” Here are the stages of the challenge. Stand for 3. 0 seconds, eyes closed. Stand for 3. 0 seconds, looking at the wall, on a high- density foam mat. Stand for 3. 0 seconds, eyes closed, on high- density foam mat.“This can be very challenging for people 6. Mc. Donald said of the final stage.
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