Have you looked around the gym lately? There are more and more seniors exercising these days. They are beginning to realize the importance of weight training and their health. We know that a weight-bearing exercise promotes healthy strong bones, and also keeps calcium in the bone. It's never too late to start exercising. You've heard the phrase: "Better late than never." Well it's true.
The sooner we start on a program, the sooner we see the benefit and results. Our oldest member is eighty-seven. If you ask him how he is doing, his reply is always "I feel wonderful." I know a big part of his attitude is because he is training a couple times per week. He has been a member for several years now. This man has also had a complete knee replacement and is still going strong.
The first thing I would suggest for a senior is to get a complete physical and medical clearance from your doctor. Next is finding a place to exercise. I would recommend a small, no frills gym that has a complete weight training area and a complete cardio area. Hire a trainer to get you started so you don't injure yourself. Try to have fun, because if it's not fun, it's not getting done!
Next on the list is your nutrition. Try to consume three small meals per day plus two snacks. Protein is so important for salvaging your muscles tissue and your organs.
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Over 40 Amateur, Andres R. Suarez.
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Over 40 Amateur, Leon Griffith.
Start by eating 1/2 gram of protein per pound of body weight and slowly build up to one gram per pound. This is more than likely more protein than you are getting now. You also need to consume carbohydrates and some healthy fats. Below is a quick list of the macronutrients you can choose from.
- Chicken breast (skinless, boneless, or ground)
- Turkey (ground or breast)
- Egg whites
- Tuna fish
- Cottage cheese
- Protein powders and bars
Making The Decision To Be Healthier
- Take it one day at a time.
- Do the best you can.
- Exercise at least three times per week.
- Make better choices in the food you eat.
- If you have been thinking about doing something for a while, now is the time.
- Do it for yourself, you'll be glad you did.
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Beginner's Exercise Program
- Lat pulldown: 2 sets of 15, 20 reps
- Leg press: 2 sets of 15, 30 reps
- Chest press: 2 sets of 15 reps
- Seated leg curl: 2 sets of 15, 45 reps
- Seated shoulder press: 2 sets of 15, 10 reps
- Leg extension: 2 sets of 15, 30 reps
- Biceps curl: 2 sets of 15, 20 reps
- Triceps extension: 2 sets of 15, 20 reps
- Abdominal crunches: 2 sets of 20 reps