Many people believe that older people should not do strength training because they have osteoporosis, which is likely to lead to injury.
Elderly people should consult a doctor for a pre-exercise evaluation, including a medical history check, physical and exercise testing, before starting strength training.
1. Training Methods and Exercise Frequency
Under the guidance of a professional, strength training should be performed at least two days a week (intermittently) with 8-10 movements and as much activity as possible to all muscles. Weights can be chosen with resistance of 10-15 repetitions and movements must be standardized under the guidance of a professional.
In addition, the elderly should be five days a week about 30 minutes of moderate-intensity aerobic exercise, you can choose fast, square dancing, jogging and other activities.
2. Training intensity
Training intensity can be calculated based on real-time heart rate, and it is best to wear a heart rate monitor or heart rate belt.
To determine the maximum heart rate, a simple algorithm: Maximum heart rate = 220 - current age, e.g. the maximum heart rate of a 70-year-old is 220 - 70 = 150 beats.
To determine the resting heart rate, get up every morning and measure the current heart rate, the resting heart rate, by pulse or by a heart rate monitor or sphygmomanometer. Assume that this senior's resting heart rate was 70 times higher just now.
Algorithm for optimal training heart rate range: resting heart rate + 45% (maximal heart rate - resting heart rate) ~ resting heart rate + 50% (maximal heart rate - resting heart rate)
For example, the best training heart rate for a 70 year old would be 70 + 45% (150-70) to 70 + 45% (150-70), so this elderly person would have a best training heart rate in the 106 to 110 beats.
3. Exercise time
The human body has more than 600 muscles attached to the skeleton, and the main muscles involved in the movement can reach more than 400, so if you want to train these muscles, it is best to keep the duration of each strength training session at more than 20 minutes.
After each workout, perform about 10 minutes of stretching and relaxation.
In conclusion, it is not true to think that older people should reduce their strength training; there are some risks associated with strength training for older people, but it can be avoided altogether, and strength training for older people can lead to better health, and it is best to strength train on a regular basis.