Exercise is widely regarded as an important element of health senior citizen – Especially strength training.
Health agencies recommend that adults get moderate intensity for at least 150 minutes a week Aerobic exercise And at least two days of strength training exercises include lifting weights and doing muscle building activities.
Known online as trainer Fonz, Murfred Suzo was a lifelong athletic competitor before becoming a New York City fitness trainer almost a decade ago.
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Suzeau said he looks at him and coaches older people when training thousands of people of all ages.”Decades of strength. ”
“We’re in our 40th year, which is important. When we’re 40, we’re 50, 60, 70, and even 80, we have different requirements,” he told Fox News Digital in an interview with Camera On. (See the video at the top of the article.)
“We are preventing ourselves from fading in us Fitness trip And in the ability to do daily things, such as carrying groceries and climbing stairs. ”
Strength training should be a “main priority” for older people, Suzo said. This is because skeletal muscles, which he calls “living organs,” are beginning to decline over time.
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“Skeletal muscles are like our body armor,” he said. “It prevents falls, prevents hip breaks, and helps with all this.”
It’s especially important to preserve your muscles Aging womanSuzo helps prevent osteopenia and osteoporosis.
When training for strength, Suzo recommends that older people focus on the next six core movements Functional fitness.
“You want to organize all these pillars, and you want to structure your training like that so that you can target all these areas,” he said.
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This includes movements in which the person pushes weight away from their body, usually in the work of their chest, shoulders and triceps.
Some common examples include push-ups, bench presses, chest presses, and dips.
This type of movement will pull your weight towards your body. These exercises are aimed at the back muscles and the biceps.
Some examples include pull-ups, chin-ups, dumbbell rows, bend rows, rat pull-downs, and inverse rows.
This requires holding your weight while walking. This helps improve posture and stability, enhance grip and make your shoulders, back, core and hips work.
“You want to be able to carry at least 70% of you body weightSuzo advised.
“It’s very important to be surrounded by your hips,” Suzo said. “It allows you to bend and stretch your hips.”
These hip-dominated movements, such as deadlifts, hip thrusts, kettlebell swings, good morning, etc., move muscles along the back of the body, such as glutes, hamstrings, and back chains.
Vertical press movement focuses on strengthening the shoulders, triceps and core.
Some examples include overhead presses, shoulder presses, and push presses.
According to Suazo, Squat is a key move targeting squares, glut and cores.
There are several variations, including front squats, goblet squats (holding weight or kettlebells), back squats (holding bars on shoulders), and split squats (staying stanchions).
For a true beginner, Suzo said it’s best to “stick to the basics” like gymnastics, push-ups, pull-ups, squats and more.
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“If you can’t do pull-ups, I’ll do an inverted line – I think it’s primal,” he said. “If you can’t do those, resistance band training is a very important way to do it.”
“And you can do it at home. You don’t have to be in the gym.”
The trainer emphasized the importance of slowly and gradually increasing weight I’ll challenge my body.
Also, strength training should be combined with cardiovascular activity and mobility to create what Suzo calls the “tripod effect.”
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“These three things can help you hold you better when they come together,” he said. “So I think it’s very beneficial to focus on all three, especially as you get older.”
Anyone considering starting a new exercise program should consult With the doctor Guidance to prevent injuries.
