My particular focus with my app and the routines that I do is strength training and there is very good reason for that.
As we age, strength training is crucial for maintaining the ability to have an active independent lifestyle. The average 70 to 75 year old will experience roughly a 25% decline in his or her muscle strength, which is a concern but you can do something about it so why wait?
A strength training or resistance workout can be as little as 10-15 minutes 3 or 4 times a week without putting too much stress or strain on your joints; you can add some cardio work for an all over body routine that also increases your heart rate and helps keep your heart healthy. Personally I prefer to do 30 to 45 minutes three times a week and focus mainly on strength training using the routines I show on my app. I incorporate some cardio to raise my heart rate and keep my heart healthy but high impact isn’t something I focus on.
One of my key points with the routines that I post is technique. Good form is crucial when strength training. Pay close attention to your form and build slowly and consistently, don’t push too hard or too fast. It may take 1 or 2 months before you start to see benefits but it’s worth it, you will start to move better and have improved flexibility and less aches and pains. You then gradually build on this platform and increase your strength and overall fitness. It’s well worth the patience in the long term for a better quality of life. You should really feel the muscle group that you are working so that you can reap the benefits.
It’s important to start slow and build up gradually in order to prevent injuries and to discuss your workout plan with your doctor, especially if you have high blood pressure, any form of disease or issues that may impact your health. It’s not unusual to experience mild muscle soreness in the first 1-2 weeks, but if you have worsening muscle soreness or pain, its important to speak to your doctor.
Strength training using your own body weight, free weights (such as dumbbells) or resistance bands can help to build and maintain muscle mass and strength. Strong muscles maintain and produce stronger bones. Having strong bones is a key way to reduce the risk of fractures, which can result from osteoporosis.
Strength training and resistance workouts, especially those that include exercises focusing on balance and core work, play an important role in increasing strength and stability. This can increase confidence and well being, helping you to remain active, and decrease the possibility of fractures due to falls.