Improves balance, great for preventing falls and better footing Adds muscle mass, something that you lose quickly as you reach older age Increases bone density due to the additional forces put through the joints and bones by the kettlebells Improves circulation, kettlebell training actively pumps the blood around the body for better circulation Rehabilitates joint issues, the frequent nutritional pumping movements of kettlebell training improves joint health Improves mobility, nothing symbolises old age like an inability to move naturally
Dumbbell Exercises For Older Men Free Up AndUsing regular exercise is the solution to a happier and healthier life.Your focus as a senior should not be to break any lifting records or to push yourself to complete exhaustion.You should also realise that you are stronger than you think and without adding load to an already strong body will not give you the stimulus that your body needs to improve.So you need to take a look at your previous experience of lifting weights.Do you or have you had a physical job that has left you stronger than most or do you have zero experience of weight lifting.I always recommend that the average man start with a 12kg (26lbs) and woman an 8kg (17lbs).You can reduce this weight for some exercises and increase it for others.Learn more: Complete guide to buying the correct kettlebellsOne of the most important aspects of your health that you should work on as you age is your joint mobility.As you get older and move less you ability to take your joints through their full range diminishes.A lack of joint mobility will not only affect your posture but also your ability to move correctly.So stay young and learn to mobilise your joints as often as possible.I recommend that you run through a full joint mobility routine before each workout.For many people this mobility routine can have more of an impact on their lives than the workout so please don’t skip this section.The neck or cervical spine is inherently connected to the shoulders.If you suffer from headaches, neck issues or even shoulder problems then it’s important to free up and mobilise the neck.The great thing about neck mobility is that you can practice anytime of the day even while seated watching TV.Watch a video of the neck mobility warm up exercises below: Could you feel dizzy or drowsy all of a sudden?Ultimately, we should all be fit and healthy and be able to move pain free. Try to exercise near something that you can hold onto and have the room to get out of the way if necessary.Be aware of any medication that you may be taking. Improves mental health and produces a more positive attitude towards life in generalAs mentioned earlier age is not always the best indicator of good health and fitness.Some seniors are strong, flexible, and have great cardio.As with all exercise you should check with your doctor first and take it steady.If you have high or low blood pressure or heart issues then you need to be careful with overhead movements that challenge the heart.Be careful with certain kettlebell exercises that challenge your balance. Increases confidence, feel stronger, mobile, fitter and have better balance for a more confident you Raises metabolic rate for fat loss, an increase in metabolism means more calories burnt at restDumbbell Exercises For Older Men Professional Medical AdviceGoblet Squats (x 10) or Step Ups (x 10 each leg)You can perform the above kettlebell workout 3 – 4 times per week.Start off steady and use a light kettlebell for the first 2 weeks before slowly increasing the load.You should feel out of breath at the end of each circuit if not add more load or pick up the pace.Conclusion to 7 kettlebell exercises for seniors and older adultsUsing kettlebell exercises for seniors and older adults can be highly effective at improving health, fitness and wellbeing.Regular kettlebell training can improve balance, strength, your metabolism, help with fat loss and confidence.Older adults can move and be just as strong, if not stronger, than those half their age so there are no hard and fast rules for what weight to start with.Always start your workout with a full mobility warm up to improve joint function and pump nutrients into the joints.I’ve included a kettlebell circuit that you can follow 3-4 times per week just add load steadily as you get stronger.Learn to master the exercises first before adding any load.Always seek professional medical advice and take your time and listen to your body as you exercise.Best of luck and enjoy your kettlebell training.To see more posts about general kettlebells workouts and advice , go here.
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