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Exercise is widely considered an essential component of health the elderly Especially strength training.
Health agencies recommend that they get at least 150 minutes per week from the moderate density Exercise At least two days of strength training exercises, which include lifting weights or muscle building activities.
Marfred Swazo, known online as the coach Fones, was a sporty competitor before he became a fitness coach in New York City about 10 years ago.
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In training thousands of people of all ages, Swazo said he trains the elderly, taking into account.Contracts of strength“
“We have our fourth contract, which is very important. With our ages 40, with reaching 50, 60, 70 and 80, there are different requirements,” he told Fox News Digital in an interview with the camera. (See the video at the top of the article.)
Marfred Swazu, also known as the coach Fones, was photographed. Swazo said he trained older adults with “contracts of strength”. (Fones coach)
“We prevent ourselves from decline in us Fitness trip In our ability to do daily things, such as carrying grocery and walking steps. ”
Swazo said that force training should be the “main priority” for older adults, because the structural muscles – which he calls “a member of life” – begin to decrease over time.
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“The structural muscles resemble a body shield,” he said. “It prevents falling, and prevents hip breaking, it helps in all these things.”
Maintaining muscles is especially important for The old age of womenSwazu indicated, because it helps prevent osteoporosis and osteoporosis.
Swazo was a sporting competitor for life before he became a fitness coach in New York City for about 10 years. (Fonzhtrainer)
6 columns to train strength
When he is trained on strength, suzo recommends that the elderly focus on the six -core pillars of the movement Farewell fitness.
“You want to have all these columns in the system, and you want your training structure in this way so that you can target all these areas,” he said.
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Pushing
This includes movements where the person pays weight away from the body, and usually works on the chest, shoulder and trilogy.
Some common examples include payment operations, bench presses, chest pressure and declines.
Payment movements are those in which the person is paid out of the body, and it usually works on the chest, shoulder and trilogy. (Istock)
Polish
With this type of movement, the weight is pulled towards the body. These exercises target the back muscles and between the head.
Some examples include withdrawals, chin, rows, bent rows, latte and upside down rows.
Pulling the rear muscle targeting exercises and between the heads. (Istock)
He carries
This requires adhering to weight while walking, which helps to improve the situation and stability, enhance the grip, works to work, the upper back, the main and the hips.
“You want to be able to carry at least 70 % of Body weight“Swazo advised.
The movement of the pregnancy requires adhering to the weight while walking, which helps to improve the situation and stability, enhance the grip, works to work, the upper back, the essential and the hips. (Istock)
detailed
“Stop in hip is crucial,” Swazo said. “It allows you to bend and expand the hips.”
These dominant movements work on hip-including Deadlifts, hip directions, kettlebell swinging and good morning-muscles along the back of the body, such as glutet, knee strings and back chain.
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Alawite press
Vegetable press movements focus on the reinforcement of the shoulders, the three and the main.
Some examples include the upper press, the shoulder pressure and the pressure pressure.
Vegetable press movements focus on the reinforcement of the shoulders, the three and the main. (Istock)
Squatting
Display is a basic movement targeting quads, shine and dress, according to Swazo.
There are many differences, including the front squatting, the cup squatting (carries a weight or a boiler), a back squat (carrying a tape on the shoulders) and the divided squat (fixed rush).
Display is a basic movement targeting quads, shine and dress, according to Swazo. (Istock)
Start
For real beginners, Swazo said it is better to “adhere to the basics”, such as crocodiles, payment payments, clouds, and squatting.
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“If you cannot withdraw UPS, I will do inverted ranks – I think this is primitive,” he said. “If you can’t do this, then training the resistance group is a huge way to start.”
“You can do this at home. You don’t have to be in the gym.”
For real beginners, Swazo (in the photo) said it is better to “adhere to the basics”, such as Chinese exercises, payment, clouds, and squatting. (Fonzhtrainer)
The coach emphasized the importance of starting slowly and overweight to Body challenge.
Power training with cardiovascular activity should also be combined and navigated to create what Sawazo calls “the effect of a traibood”.
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“These three things, when they meet, can keep you better,” he said. “So I think the focus on the three is very useful, especially with our age.”
Those who think about starting a new exercise program must consult With a doctor To guide to prevent injury.
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