Aging causes a decline in
lean body mass, leaving some older adults weaker and much more injury-prone. For
people over 50 years of age, weight lifting can be a great way to build muscle
mass, boost strength and improve certain medical conditions. Talk to your
physician before beginning a weightlifting routine; weight training may be
dangerous for some.
Guidelines
The American College of Sports Medicine recommends adults under 65 perform weight-training exercises 2 days per week. Adults over 65 should weight train on 2 or 3 days every week. Use moderate weights and perform eight to 10 repetitions of every exercise to maintain your lean muscle mass.
Exercises
Perform weight training exercises using dumbbells, resistance bands or heavy cans. If starting with these weights is too difficult, perform exercises with simply your body weight. Do wall pushups, standing calf raises, squats, leg raises, biceps curls, triceps extensions and shoulder press. Always warm-up with five minutes of brisk walking or any other moderate-intensity aerobic activity, and stretch parts of your muscles before weightlifting shoes to prevent injury.
Benefits
Weight training increases muscle strength and promotes overall a healthy body. Older adults show improvements in bone strength, stamina, weight reduction and glucose control once they lift weights. Strength training can improve the signs of osteoporosis, diabetes, depression along with other chronic illnesses and reduce your chance of joint pain and injury. Physical exercise also boosts your mood and could improve mental acuity.
Warning
Although weight lifting improves overall health, it can be dangerous for many older adults. Check with your doctor prior to starting a weightlifting exercise routine to make sure it is safe for you. Avoid strength training if you feel excessively fatigued or ill to avoid injury. If you experience heart problems, dizziness, shortness of breath or any sharp pain, stop exercising immediately and talk to your physician.
Guidelines
The American College of Sports Medicine recommends adults under 65 perform weight-training exercises 2 days per week. Adults over 65 should weight train on 2 or 3 days every week. Use moderate weights and perform eight to 10 repetitions of every exercise to maintain your lean muscle mass.
Exercises
Perform weight training exercises using dumbbells, resistance bands or heavy cans. If starting with these weights is too difficult, perform exercises with simply your body weight. Do wall pushups, standing calf raises, squats, leg raises, biceps curls, triceps extensions and shoulder press. Always warm-up with five minutes of brisk walking or any other moderate-intensity aerobic activity, and stretch parts of your muscles before weightlifting shoes to prevent injury.
Benefits
Weight training increases muscle strength and promotes overall a healthy body. Older adults show improvements in bone strength, stamina, weight reduction and glucose control once they lift weights. Strength training can improve the signs of osteoporosis, diabetes, depression along with other chronic illnesses and reduce your chance of joint pain and injury. Physical exercise also boosts your mood and could improve mental acuity.
Warning
Although weight lifting improves overall health, it can be dangerous for many older adults. Check with your doctor prior to starting a weightlifting exercise routine to make sure it is safe for you. Avoid strength training if you feel excessively fatigued or ill to avoid injury. If you experience heart problems, dizziness, shortness of breath or any sharp pain, stop exercising immediately and talk to your physician.
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