SENIORS AND RESISTANCE TRAINING: A MUST FOR HEALTH AND LONGEVITY

What population does weight lifting and resistance training benefit most? While these activities are important for youth athletes, business professionals, stay at home moms, and middle aged men alike, they are imperative for seniors! Many of the "age related" issues that the senior demographic seems chronically plagued by including but not limited to arthritis, bone breakage, balance issues, heart disease, diabetes, poor circulation and obesity, can be prevented and even alleviated by introducing a resistance training program.

….FULL ARTICLE

MAKE A VOW TO LOWER BLOOD PRESSURE AND REDUCE SODIUM INTAKE

February is American Heart Month and as a leading community-based network committed to improving the nation’s health, the YMCA of Central Kentucky urges everyone to help prevent heart disease by lowering your blood pressure. Two ways to keep the pressure off your heart are by monitoring your blood pressure and reducing sodium intake.

….FULL ARTICLE

MODIFIED MOVES, MAXIMUM RESULTS

Across the country, a growing number of YMCAs offer Enhance®Fitness, an evidence-based group exercise program for older adults that uses simple, easy-to-learn movements that motivate individuals (particularly those with arthritis) to stay active throughout their life.  


….FULL ARTICLE

Use the buttons below to scroll through more great articles from our Fitness Column

MORE ARTICLES

Be Sociable, Share!

Share on Facebook Share on Twitter Share on Delicious Share on Digg Share on Google Bookmarks Share on LinkedIn Share on LiveJournal Share on Newsvine Share on Reddit Share on Stumble Upon Share on Tumblr

MORE FITNESS ARTICLES

CONTACT INFORMATION

© Health & Wellness Magazine - All rights reserved | Design by PurplePatch Innovations

MORE FROM ROCKPOINT PUBLISHING

HEALTH & WELLNESS MAGAZINE

HOME | FEATURE ARTICLES | COLUMNS | DIGITAL ISSUES | CALENDAR | DIRECTORY | ABOUT | CONTACT

subscribe to Health & Wellness

THE BENEFITS OF A DIVERSE FITNESS ROUTINE

As a fitness professional, people often ask me, "What kind of workouts should I be doing?" My answer is usually, "All of them!"


While your fitness program should be tailored to your specific goals, that doesn't mean you should focus 100 percent of your workouts on one workout style. A well-rounded fitness program should incorporate multiple workout platforms for several reasons.


Avoiding boredom with your routine is key. If you don't enjoy something, chances are high you won't stick with it, and consistency and long-term commitment are absolutes for those seeking great results. By implementing  both indoor and outdoor activities such as weight lifting, studio fitness classes, yoga, running, foam rolling, rowing, hiking, tennis, rock climbing and kayaking, you decrease the risk of getting bored with a mundane and repetitive routine. Mix it up! Focus three or five days per week on the type of exercise that is most in line with your goals and branch out the other days.


Preventing injury is another major reason to vary your exercise regimen. Repetitive movements done without ample recovery over time put the body at high risk for injuries such as tendinitis, runner's knee, tennis elbow, plantar fasciitis, iliotibial band syndrome, bursitis and stress fractures.

By working the body in multiple environments with variable resistances and ranges of motion, you prevent overworking certain muscles while under-working others and you also avoid developing imbalances in the body. Incorporating recovery exercises such as yoga, foam rolling and LISS cardiovascular work such as walking with a proper gait is imperative to keeping your hard- working body happy and healthy.


Everyone who exercises does so with a result in mind. If you do not adjust your fitness plan as your body adapts to the stimuli you choose to participate in, you will plateau and you will stop seeing results. Failure to implement periodization - that is, long-term cyclic structuring of a training and practice program to maximize performance - is something I see and hear about at the gym on a daily basis. I see the same members come in at the same time each day and climb on the same elliptical machine for the same amount of time and they never experience positive change. The same goes for the guy bench pressing the same weight for the same number of reps the same day of the week for a year. No progress. When you vary your routine, you expose your body to new stimuli, forcing new adaptation (aka change!).

If you hold onto anything from this info, it should be this: Embrace variety and get out of your comfort zone. Yoga increases mobility, core stability and blood flow. Weight training with a well-put-together program increases lean mass, boosts the metabolism and improves bone density. Rowing is a total body workout that engages all the major muscle groups; it also improves cardiovascular capacity. An individual who participates in all three of these activities will find herself fitter and more balanced than a person who pursues only one. If you're not sure what kinds of activities align with your specific fitness goals, seek out a professional who can design for you a well-rounded exercise program that suits your lifestyle and your goals.

RACHEL MCCORD

Rachel McCord is the Personal Training Director at Proof Fitness

more articles by rachel mccord