Experts agree that exercise is Essential for longevity It helps to maintain muscle mass, bone density and joint health, but it is important to approach your training in the right way to ensure safe and optimal results.
A general guideline is for a healthy adult to get a medium or 75 minutes for 150 minutes Active aerobic Activities to improve strength training and balance for at least two days a week.
However, these recommendations should be modified to meet each individual’s physical abilities and conditions, according to the Centers for Disease Control and Prevention.
Fitness experts reveal six strength trainings that older people should learn
“Most adults don’t fail at the gym because they’re lazy. They fail because no one teaches them how to train at the current stage of their lives,” Marfred Suzo, a fitness expert known as Fonz, a trainer in New York City, told Fox News Digital.
“They continue to do the same training they did years ago and wonder why their backs hurt, their knees hurt, their progress is stagnant.”
Fox News Digital spoke with fitness experts to identify some of the most common mistakes senior citizen Make it when you work out – and how to avoid them.
“Most people focus only on their chests, arms, squares and abs, because that’s what they look like in a mirror,” Suzo said. “But ignoring your back, the glut section, hamstrings and core create poor posture, weak links and ultimately pain.”
Elderly people need to target these muscles during strength training, says Fitness Pro
To counter this, Suazo recommends training muscles that you cannot see. This is a strategy he calls “non-mullah training.”
“The rows, Romanian deadlifts, hipbridges, parovpresses and farmers add carry to your routine,” he advised. “This type of training builds the strength that appears in your posture, balance and the way you move every day.”
Orrie Markfeld, a personal trainer at Lifetime Garden City in New York, said the common mistake he saw is that older people trying to exercise at the same intensity and volume as they were younger often lead to injuries and burnout.
“The solution is simple: Smarter training“He recommended it to Fox News Digital.
“Longer warm-ups, mobility preparation and respect for rest will go a long way to prevent set-offs.”
“Walking, cycling and spin classes are great, but avoiding strength training means you lose muscle and power every year,” Sauzo told Fox News Digital. “It makes you more likely to get injured and slows your recovery.”
Muscle construction helps protect joints, speeds up and guarantees metabolism The strength of lifeAccording to experts.
Suzo confirmed that adults should Strength Train At least twice a week. “Start the light and master the form slowly and slowly,” he recommends.
Markfeld agreed that many seniors would only stick to cardio.
“The problem is that skipping resistance training accelerates muscle and bone loss. Active and independent“He repeated.
“Ideally, it’s important to include 2-3 days of strength and resistance-specific tasks a week. This is as easy as body weight movements, resistance bands, or dumbbells, and focuses on compound/functional movements such as squats, pushes, and pulls.”
According to Suazo, sitting at a desk and lifting weight is a recipe for injuries.
“Cold muscles and stiff joints make simple exercises more difficult than they should,” he warned.
The Hollywood icon has used the same 12-minute training routine since the 1960s
To ensure a safe and successful training, Suzö recommends spending 5 minutes preparing your body. This includes walking as well as hip openers, shoulder circles and some weight squats.
“You’ll lift up better, feel better and recover faster,” the expert said.
“Fast, sloppy rep and ego lifting are the reasons why most people end up with shoulder pain and a bad back,” warned Suzo.
The trainers emphasized the importance of slowing down.
“You choose a weight you can control, move intentionally and feel the muscles working,” he said. “A managed person will keep you safe and build the strength you can use.”
“If you hurt all the time, you’re not getting strong, so you’re just breaking your body,” Suzo said. “Strength builds not only when you train, but when you recover.”
It is important for experts to make recovery a part of the plan. This includes walking, stretching, getting active recovery dates and getting Quality sleep.
“Your body will reward you by coming back strong.”
“Many people overlook mobility and balance work,” Markfeld noted. “These decrease naturally with age and are the major factors in the risk of injury.”
He proposes dedicating 10-15 minutes of all training to joint mobility, core stability and balance exercises.
“Simple drills like ankle mobility before squats or single leg balance work. Long-term healthMarkfeld said.
Visit us for more health articles www.foxnews.com/health
Overall, Suzo said that getting older isn’t about doing more, it’s about doing it right.
“Focus on non-mirror training, slow down movements and respect recovery time. With this training, you will move better, feel younger and continue to do what you like. No pain I’ll stop you. ”
