1. STRENGTH
As we age, we lose muscle mass. Strength training builds muscles back, it also stimulates bone growth, lowers blood sugar, helps with weight control, improves posture, balance, reduces stress and pain in lover back and joints. More muscle also means you burn more calories when you are not doing anything.
There are 4 types of strength training:
- strength training for muscle power
- training for muscle strength
- training for muscle hypertrophy
- strength training for muscle endurance
Also, there are 4 principles of strength training:
- specify
- individualization
- progression
- overload
To become stronger there are 5 basic movements:
- squat
- hinge
- push
- pull
- core workout
Equipment we need:
- free weights (kettlebell, dumbbells, barbell)
- weight machines
- resistance bands
- TRX
2. STRETCHING
Stretching helps maintaining flexibility and we need that to maintain a full range of motion in joints. Without stretching, muscles shorten and become tight. Aim for program of stretching every day or at least three of four times per week. Warm up your muscles first with a few minutes of dynamic moves and then perform static stretches (holding a position for up to 60 seconds)
There are 5 types of stretching:
- dynamic
- active
- passive
- static
- PNF stretching
Principle of stretching:
- you should not feel pain when stretching
- stretch slowly
- stretch gently
- stretch frequently
3. BALANCE
Balance exercise can help you maintain your balance and confidence at any age. Balance training involves doing exercise that strengthen the muscles that helps keep you upright, including your legs and core. This kind of exercise improve stability and helps prevent falls which is especially important with elderly people.
There are two types of balance exercises:
- static
- dynamic
Five variables to make balance exercise harder:
- movement
- unstable surface
- single leg
- weights
- eyesight
4. AEROBIC
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. By definition, aerobic exercise means with oxygen. Breathing and heart rate will increase during aerobics activities therefore it can help us to keep heart, lungs, and circulatory system healthy.
Types of aerobics exercise:
- walking
- swimming
- jogging/running
- cycling
- rowing
- elliptical trainer
- dancing
- cross-country skiing
How much aerobic exercise do we need? The American heart associations recommends 30 minutes or more of aerobics exercise five or more days per week. So, knowing all that, let’s start to exercise from today to live stronger and more happily life. 🙂