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a program of exercise for older adults
The benefits of strength and weight training THIS ARTICLE IS IN 2 PARTS THIS IS PART 2
Strength exercises build muscle mass and give an individual more strength to complete tasks on their own. One of the most positive aspects of strength training is a small increase in muscle can translate into a much greater increase in ability, especially in a frail person. Strength exercise also increases metabolism to keep blood sugar and weight in check, and may help to prevent osteoporosis. Strength exercises include:
An important point to remember about strength training is to vary one's activities to work muscles in both the lower body and upper body. In this way the body receives maximum health benefits by completing a balanced workout. Endurance exercises increase breathing and heart rate, which in turn benefit the lungs, heart, and circulatory system. Endurance can increase stamina and delay or prevent many age-associated diseases such as diabetes, colon cancer, heart disease and stroke. Endurance activities include: |
- Stair climbing
- Swimming
- Brisk walking or hiking
- Cycling
- Dancing
- Volleyball, basketball or tennis
Improved balance is perhaps the single-greatest exercise benefit to an older adult. Improving one's balance helps to prevent falls -- which can lead to serious injury such as broken hips or other disabilities and can result in loss of independence. Balance exercises include:
- Yoga or Tai Chi
- Weight machines and other exercises that strengthen the back and leg muscles.
- Posture exercises, such as walking heel to toe in a straight line
Flexibility , the last of the four building blocks, help to keep the body flexible and retain range of motion by stretching muscles and tissues that hold the body's structures in place. Stretching exercises can be used to help recover from, as well as prevent injury. Stretching exercises are typically done both before a and after a workout, allowing the muscles time to warm up and prepare for more strenuous activity. Flexibility also plays a part in preventing falls. Flexibility, or stretching exercises include:
- Yoga or Pilates
- Ballet
- Martial Arts
- Calisthenics
When and how much
- When beginning a program, build up endurance gradually.
- The exercise should feel somewhat difficult for you -- it should increase breathing and heart rate.
- Once you reach your exercise goal, you can divide your sessions into smaller segments, as long as they add up to 30 minutes daily.
- For strength exercises, begin with the minimum amount of weight for the first week, and increase it gradually. If you are able to easily do fifteen repetitions with a certain weight, it is time to increase the amount used.
- Balance goes hand in hand with strength exercises. Just by doing your regularly scheduled strength exercises you also improve your balance.
- Stretching should occur 3 to 5 times during each exercise session.
Remember that before starting any kind of exercise program, check with your doctor about recommendations or limitations such as a heart condition, bone or joint problems, or prescription drugs that might affect your ability to work out.
The intramural program is operated for the benefit of all Alpena Community College students who want to take part in team sports for fun and friendly competition. Activities include flag football, bowling, volleyball, basketball, floor hockey, softball, and others.
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