There are many reasons to be stronger, but they often motivate change as they get older.
For example, a 20 -year -old boy exercises to maintain independence, but more important in retirement.
When she first encountered exercise with a trainer, sports scientist and oner active player, she asked for the best practice of 65 years of age or older, she suggested that she will focus on functional daily movements such as squats and step up.
“If you are old and live alone, how can you take your shopping bag upstairs?
“I want to step up. I want to squat and sit down.
Madigan said, “These are all functional exercises teaching in weight training.
If you are new to strength training, you don’t have to start with weight. The most important thing is to start at the appropriate level and gradually increase the difficulty.
To help, Madigan is suitable for health levels by providing options for each exercise.
How to exercise
1. Squatting in a chair
(Image credit: Getty image)
Set: 3 manager : 8-10
- Stand in front of your feet but keep your feet away from a chair.
- Push your butt back, bend your knees and lower your butt to your seat.
- Standing the heel stands.
It can be made easier: Use higher chairs without having to lower yourself so far.
Make it more difficult: grab a dumbbell and practice without a chair to add weight to the movement.
Why squat?
Squats are mainly helpful to develop strength not only to hamstrings (muscles on the back of the thigh), but also to the buttocks (muscles of the buttocks) that strengthen their everyday movements.
Madigan said, “If we sit down all day, the buttocks can weaken and pain can be reduced.
Since the buttocks support the waist, our glute strength can help to solve this.
2. Step up
(Image credit: Getty image)
Set: 3 manager : 6-8 each
- Stand in front of a slightly higher surface, such as stairs or weight plates.
- Place one step on the high surface and push the heel to extend your legs to rise.
- Take another foot to the high surface and carefully retreat and control.
- Repeat the movements leading to the opposite foot. Keep alternating alternating between each stage.
Make it easier: lower the high surface.
Make it harder: choose a higher surface or keep it weight.
Why step up?
Step up is another exercise for the buttocks with hamstrings and quads.
This large muscles support the knee joints, so strengthening can avoid knee problems.
Madigan said, “Step up is really important for knee strength, knee health and hip health, which is really important to us as we get older.
The alternative to this movement is the lungs, but Madigan warns that if the knee is sick, this exercise can be difficult.
