Christy - Resistance Training for Seniors: Step by Step Resistance Workouts For Seniors to Build Muscles and Agility

Thank you for purchasing this book to learn how to leverage the power of resistance workouts in your senior years.

If you have always desired to be physically active and healthy even at old age, but an age-related decline in muscle strength limits you from doing so, then keep reading.

Larry, aged 65, had been a skilled bus driver for twenty-five years. He had been in good health for most of his working years and had never been in any physical pain. Lately, though, he has been experiencing lower back pain, and with each working shift, the pain has been growing worse.

When he went to see a physical therapist, he asked him questions about his condition, health history, and how the pain affected his job. Pain medications alone would have been an option, but better yet, the therapist asked him if he had tried any physical training before. Larry had never scheduled any time for the gym or any training, except for occasional morning jogs when he was not working.

The therapist suggested that among his older patients, those that had engaged in resistance training exercises had better physical health results than those who just went for morning walks, jogs, and runs. Besides not complaining about persistent pains, they also experienced a reversal of muscles loss which made them feel strong and younger.

You may be in a similar situation as Larry, where you've tried pain medications and massages only for the pain to go away temporarily. This can be frustrating as it affects your quality of life. But you see, Larry now lives pain-free, and he does not have to quit his job because of lower back pain.

Several show that resistance training improves the muscle strength of seniors who have lower back pain, and it is effective in improving conditions associated with aging. These conditions include Alzheimer's, heart disease, pneumonia, musculoskeletal pains, and cardiovascular diseases. And the good news is that resistance training is safe even for seniors with health conditions.

Even with that understanding of how beneficial resistant training can be for you, you may still be wondering:

Are there risks involved in resistance training?

What type of resistance training workouts are good for me?

This book will address all those questions and much more.

By choosing to read this book, you have already taken your first step to a journey of good health and vitality. You get to have a step-by-step resistance guide that will give you detailed information on resistance exercises that are good for you.

• These exercises will help you:
• Build muscles and agility
• Reduce the risk of health conditions
• Maintain your daily performance
• And much more!

Some of the topics this book will cover include:

• What resistance training is and what it entails
• Benefits of resistance training
• How to get started on resistance training
• Suitable resistance training exercises and workouts for seniors
• The role of nutrition when you are engaging in resistance training
• And so much more!

Shall we begin?

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Table of Contents

Resistance training uses resistance to muscular contraction to build strength and skeletal muscle mass.

These workouts achieve this using:

• Free Weights : Here, you train with tools like Barbells, kettlebells, and dumbbells.
• Resistance Bands : You can use them anywhere since they are portable and adaptable to most exercises. When you stretch them, the resistance bands give a constant resistance throughout a movement.
• Weight Machines : Here, you get to work out with machines such as a low-pulley cable bench, leg extension machine, leg press machine, lat pulldown, chest press machine, and pec deck. These weight machines will strengthen your muscles when you lift or push using your arms or legs.
• Your Body Weight : Using your own body for resistance training can be effective too. Some workouts that fall here include push-ups, sit-ups, lunges, step-ups, and squat thrusts.
• Suspension Equipment : Here, handles on each end of a band are mounted above your head level so you can work and move against your body weight.

According to a , only a few senior adults participate in resistance training, despite its many benefits. Still, even those who do such workouts only do them a few times and not regularly.

Some of the reasons for this include:

• Health Issues : Chronic illnesses can keep you from training because you may fear sickness, pain, or simply assume that you cannot work out.
• Fear of Injury : You may fear falling, getting hurt, and generally feel unsafe when handling machines mainly because you feel your body is incapable.
• Tiredness or Fatigue : Old age comes with being tired easily.
• Lack of Social Support : You may lack support from family and friends who feel that resistance training is too difficult for you.

As you age, even in the absence of a health condition, you are most likely to experience various biological changes that have the potential to result in decreased skeletal muscle strength and mass.

I believe you have watched at least one of Sylvester Stallone's movies. Well, the famous Rambo actor has always looked good. After many years of acting, you would think it is time for him to retire, considering he is 74 years old, but he is still strong and gracing our screens with more movies.

According to , Sylvester Stallone trained by lifting logs and punching meat in an abattoir. Also, in an Instagram post, he says that he used to work out with weights. However, over the years, as he aged, he found that the resistance bands were more comfortable and safer for him. But the bottom line is that he still engages in resistance training.

Sylvester Stallone has been performing resistance training exercises for as long as he has been acting! Also, resistance training is part of his regular workout, whether weights or resistance bands. This further shows that resistance training is safe for people above 50 years. At his age, however, having moved from weights to resistance bands is an indication that as you continue aging, your choice of resistance training exercises depends on how comfortable you are.

That said, here is why resistance training is great for you;

1. Increases Muscle Mass and Strength : Your muscle strength and mass gradually decrease as you age. Based on a particular study , resistance training alone results in stronger muscles in frail older adults than other combined exercises like jogging, hill walking, cycling, and walking without resistance training. Thus, training at an intensity close to 60% to 85% of your maximum voluntary strength will increase your muscle mass and strength.
2. Improves Metabolism : shows that your metabolism slows down as you age. Muscle loss, being less active, and the aging of your internal components contribute to a drop in metabolism. Having more muscle mass increases your resting metabolism, which is important because the more calories you burn at rest, the more you will maintain a healthy weight.

Luckily for you, resistance training is great for building muscle mass. Also, it is effective in reversing the risk factors causing metabolic problems and low-grade inflammation. These risk factors include obesity, insulin resistance, physical inactivity, and genetic factors.