Chair Weights Steps to a Healthier/Stronger You
Why Weight Lift? Strong Healthy Bones Improved Balance Osteoporosis Core work, stability ball Stress fractures Makes ADL’s Easier Increased Metabolism Increase lean body mass Confidence Booster Weight management
Equipment Used Arm/Leg Hand Weights Resistance Bands Weighted Straps Swiss Ball Medicine Ball
Special Considerations Past injuries, orthopedic issues, etc.? Time limitations? What are your goals from lifting weights?
Strength Program Guidelines for Older Adults Work all of the Major Muscle Groups Work opposing muscle groups Low-Moderate resistance loads Increase Repetitions first Second increase weight Proper Breathing Technique and Lifting Form
Strength Program Guidelines for Older Adults 10-15 repetitions /exercise 2-3 sets / exercise Brief Rest period 30-60 seconds 2-3 days /week
Strength Program Guidelines for Older Adults RPE Scale Perform through Full Range of Motion Terminate Exercise : Chest pain Dizziness Faintness Any adverse signs or symptoms
FITT Principle T ime: F requency: Time Spent during repetitions Number of days a week Total Time During Workout Number of reps/sets T ype: I ntensity: Mix up your workout: Increase Weight variety is Key! Increase Repetitions Hit The Major muscles Time spent during reps Cardio, balance, Flexibility
The Legs Quadriceps Sit & Stands (Squats) Wall Squats Stability Ball Squats Clam Quadriceps Contractions Knee Extensions
The Legs Hamstrings Isometric Hamstring Activators Leg Curls Toe Touches
The Legs Calf Seated Heel Raises Seated Shin Strengtheners
The Arms Biceps Bicep curls Hammer Curl
The Arms Triceps Triceps Overhead Extensions Triceps Kickbacks
The Arms Shoulders Shoulder press Lateral Raises Chest Fly Rotator Cuff Frontal Raises
The Chest Chest Fly Swiss Ball Chest Press
The Back Upper Back • Mid-Back Upright Row Lawn Mower Pulls Lower Back Bent over Row
The Abdomen Seated Bicycle Crunch Russian Twist Side Bend
How to fit it in Expensive weights/equipment? Start out with household items: • Water bottles • Soup cans • Other Jars/Containers Work out With a Partner Stay motivated During the TV Commercials
Where to get started? Your house With a Friend Strong Seniors Program http://www.getactivelacrosse.org/be-active/strong-seniors/ La Crosse Exercise and Health Program (LEHP) 608-785-8683 Other Health/Fitness centers in the La Crosse area
QUESTIONS? All It Takes Is Hard Work & Determination
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