elderly fitness with dumbbells

A Fitness Guide for Elderly-Dumbbells Using Benefit

Contents

Introduction

According to a recent survey of training among the elderly by American scientists, only 11% of 65-year-olds seniors do exercise at home in America.

Because of their age, many older adults never consider exercising to increase their strength levels, the researchers said.  

Research has shown that strength training can bring significant health benefits to older adults.  Strength training helps older adults reduce the risk of falls and fractures and improves their ability to take care of themselves in daily life.  Therefore, the elderly should first change their mentality about strength training.  

What Are the Benefits of Power Fitness for Elderly

Improve the Sense of Balance

It takes a long time to improve your sense of balance. However, a good sense of balance can help prevent accidents such as falls and improve your health.  Practice and improve your lifestyle to improve your understanding of balance.  

Improve Muscle Endurance

Improve your balance and walk with a gait that feels energetic, no matter how old you are.  And you won’t shuffle your feet, which reduces your risk of falls and fractures.  

Enhance Bone Density

The best exercise for your bones is resistance training, which includes push-ups, dumbbells, and barbells.  Middle-aged and older adults should pay special attention to avoid sports injuries. Exercise should be regular and gradual; it is recommended to exercise 3 to 5 times a week, each lasting 30 minutes, insist on training, and ensure that every six months, check the bone mineral density.  

Improves The Body’s Sensitivity To Insulin

 Studies have shown that all forms of physical activity help with insulin sensitivity; however, anaerobic exercises have the most significant impact on insulin production because they increase your body’s overall need for energy. For every 10% increase in muscle mass, insulin resistance decreased by 11%.

Safety Tips for Senior Using Dumbbells

Many people believe that to do strength exercises, and you have to go to the gym to lift barbells. However, a few simple movements can build muscle strength, such as regularly moving a chair at home or lifting something heavy. In addition, if physical conditions allow, seniors can do some light-weight dumbbell exercises.  

Dumbbell has the advantages of free choice of weight, free movement trajectory. It can carry out anytime and anywhere, which is convenient for the elderly to exercise muscles and strengthen joints. In addition, it can also play a particular auxiliary role in the rehabilitation of some diseases, such as coronary heart disease, stroke sequela, diabetes, and so on. There are many kinds of dumbbells. We recommend that the elderly choose a pair of adjustable cast iron dumbbells or dip plastic dumbbells (dumbbell weight can be select according to different constitutions).  

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For senior women, an 8 pounds (3.6 kg) dumbbell should be enough for regular training. You can also add a set of 5 pounds (2.2 kg) for warming up or a group of 10 pounds (4.5 kilograms) if you have more experience with the training.

Please choose a weight that suits you. First, you must be able to hold the dumbbells firmly. If you can't have them firmly, start with a lighter weight. Maintain the standard of movement, keep the upper body straight during the entire squat, and the knees should not exceed the toes.

The attention of Using Dumbbell of Elderly

  • Avoid by all means overweight, and overweight dumbbells easily pull muscles;  
  • If the knee joint is terrible, and the elderly recommended to exercise sitting or lying down;  
  • The time and frequency of each practice should be relatively fixed;  
  • Try not to practice in cloudy air, cold or hot environment;  
  • Warm-up before exercise and relax after a workout;  
  • If the intensity is high, it is best to supplement protein within 1 hour after training, but do not eat immediately after a workout, at least every 30 minutes;  
  • Don’t hold your breath while training. Exhale while exerting and inhale while restoring.
  • Dumbbell is not a practice; the longer, the better, the heavier, the better, to adhere to, step by step.

The 5 Suitable Ways for Elderly by Dumbbells Exercise

  • Overhead press for the shoulders
  • Bent-over rows for the back of the shoulders
  • Front raise for the shoulders and back muscles
  • Arm curl for the biceps (the front of the arms)
  • Triceps extension for the triceps (the back of the arms)

Conclusion

Dumbbell has the advantages of free choice of weight, free movement trajectory. It can carry out anytime and anywhere, which is convenient for the elderly to exercise muscles and strengthen joints. In addition, it can also play a particular auxiliary role in the rehabilitation of some diseases, such as coronary heart disease, stroke sequela, diabetes, and so on.

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