Good Lifestyle

Age, as they say, is really only a number, especially when it comes toYour physical condition. After all, ifYou live a sedentary lifestyle At 27, you probably should not get into a gym and start making tons and tons ofBurpees with strong impact. At the same time, you can be ultra-adjustable at age 65 and hit several of them. In short, with the appropriate level of fitness - which is completely relatively and changes the person to anyone - no exercise is not limited to 100%.

That said, if you are the average person over 60, the chances that your bodily objectives will require change and that your workouts should reflect that. You will probably not beHunt Six ABS Pack The more - you will be chasedbetter health and a higher quality of life. "The highest priority exercises for the elderly are those who help maintain bone density, muscle mass and balance," Leann Poston Mr.D., M.B.A., M.ED.,Medical vibifier, tell us. Among the exercises it advises include "extent to maintain flexibility to help relieve pain and maintain flexibility", as well as "light force formation that can help maintain muscle mass and muscle mass". (If you are new to weightlifting, it advises you to "start with light weights or even soup cans and increases the weight you can.")

On an individual level, you would be wise to search your doctor and have experienced personal trainers to get an exercise plan that suits you. You can learn that there are exercises you should avoid, or you have to change them in one way or another to fit your body. "Mine told me not to doZercher Squatsbecause of where he put my ulnar nerve, "saysRobert Herbst, a 63-year-old personal trainer andWorld Champion PowerLifter 19 times. "If someone has arthritic shoulders, for example, they could always make a press for which partial movements or dumbbells."

But on a general level, there are some exercises that most coaches agree that anyone over 60 should think twice before doing so. Read about what they are. And for more exercises than youshould Do not missThe best exercises for the construction of stronger muscles after 60 years, say experts.

There is nothing wrong with a higher height in a training camp class if it is practiced in themselves and does not grow his body to fatigue. Also, they can beGreat amusing. But experts argue that all these high impact movements are not perfect for the typical body of 60.

"Nothing is out of bounds if you have no question that can get worse from the activity, but if I had to list certain things that are not all for the elderly, it would be a hardcore camping style workbook And Hiit does with a lot of jump jump, even something like cardioboxing, "says Kim Evans, Afaa, Ace, Usatf, a group trainer and a group instructor in Michigan." If you have not prepared your body to Slam in the floor or hit something or hit something, it can be a disaster. "

As we get older, she says that training should be made smarter, no more difficult. "As long as you work all kinds of aspects of the formation, strength, movement range, cardiovascular and integrate basic movements such as squat, slot, hinge, rotation, the Push, traction, board - you get a complete workout. " And for more reasons to exercise, do not miss thatSecret side effect to exercise more after 60 years, says a new study.

"Once more than 60 years, the risk of injury is not worth it," said Dave Durell, Ms. PTA, former coach of collegial strength and NFL and owner ofForce after 50. "Any exercise where you will be under weight - without any barrier to catch the weight to prevent you from getting stuck under [should be avoided]." What exercises correspond to the invoice? "The examples include Barbell Bench Press and Barbell Squat," he says. "I recommend safer alternatives, such as the chest press."

Let's look in front: the crunchs can be avoided at any age - andResearch suggests that they should be. But it is especially the case for people over 60, say that the trainers. "While forming your core is important in old age, abdominal crunches should not be part of your exercise routine," says Isaac Robertson, a coach and co-founderTotal form. "The abdominal crunches involve a repetitive spine curve, which can cause injury to the spine and back pain, especially if it is done with an incorrect shape."

Other trainers would advise you to completely cut the soil exercises. "When working with customers who tend to be older, I'm trying to limit the number of floor exercises they do, especially early in the morning," says Jack Craig, CPT,Interior bodybuilding. "With age, the flexibility of the spine suffers, which means that a person may have trouble getting up on the ground. An extended duration on the ground can cause injury or problems of Sustainable health, it is preferable to avoid these types of exercises if the customer can not rise alone. "

Made: your shoulders can have a major impact on your quality of life that you in your last years and have strong and healthy shoulders - with a good range of movement - is crucial to cross your days and continue to live an active and healthy life . . And it's just a fact that tearing your rotator cuff and injury as an impact of the shoulder (when your tendons rub against the bone), are becoming more common after 60.

"If you want your shoulders to stay healthy, do not put anything behind your neck," says Durrell. "Examples This includes Barbll's squats, behind the shoulder-collar / pressed pulldowns. I would recommend safer alternatives such as pulldows to the shoulder at the front, machine or dumbbell. " For more information on the health of your shoulders, do not miss theseShoulder movements, you should never do after 60 years.

"The people of their older years may want to avoid running the first thing in the morning, especially if they are not always a runner," says Steve Stonehouse, a Certified Race Coach USATF and Director of Education forStride. "It does not mean that you can not train yourself to be runner, but you wake up and running on the roadway without a lot of prior prior experience or warming properly can have a lot of impact on your joints."

He advises those over 60 and over walking or taking a light jog. "EC doing on a treadmill can also help mitigate some of the impact of the race outdoors," he says. And for larger exercise tips, do not miss theSecret side effects of the weights raised for the first time, says science.