Overview
Note!
- These exercises are designed for the over 50s
- Any exercise regime must be started only after checking with a medical expert, such as your Doctor, that the specific exercises included are suitable for you, based on your health and fitness
- Every individual is different, so you must work out your own individual needs, and what amongst the exercises are most useful – and possible
- Remember it is the entire body that needs to be strengthened, so try and work on all parts, including your core strength
- You are aiming to learn any exercise so that you perform it correctly, taking time to learn how to do a particular exercise well – is very important
How to work out what to do:
1
Most strength exercises require resistance of one sort or another, you should start at your easiest point of performing the exercise and get used to doing it at a sub-optimal level, so that you do the exercise properly.
2
If you are unable to perform an exercise due to constraints (injury or mobility) then seek out an alternative or modified version.
3
You should pick a series of strength exercises that will work the entire body, and then perform these together and regularly in sessions.
4
So, a session should combine a “circuit” of exercises.
5
You should start with doing sessions at the lowest – or easiest – level of each exercise and do a few sessions per week, staying at this level until you feel it is right to go up a level.
6
For example, if you can comfortably do five press ups, and five squats, and five sit ups, plus some resistance band and small weights training, then do a six minute session that includes each of these.
7
Do this 4-5 times per week for a week or two, and then move on to 12 minute sessions, increasing the number of your repetitions of each or some of the specific exercises.
8
You build by extending the time of your sessions and the repetitions or resistance.
9
Your starting point and speed of progression is entirely down to your position and constitution.
Remember:
- Get checked out before you start
- Get regular check ups and monitor your health and fitness level as you progress
- Get help from experts , join a class if you can
- Nutrition and improvements in diet help to build strength
