The Importance of Resistance Training

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In addition to cardio and flexibility exercises, resistance training is essential in your older years. It keeps your muscles strong, increases your bone density, and reduces the symptoms of age-related health conditions, such as arthritis and osteoporosis. (See References 1) Resistance bands or cords are ideal to use for your workout; they're lightweight, affordable, portable, and promote your coordination. (See References 2) You can do the exercise while sitting down on a chair to avoid compromising your balance and stability.
Include Arm-Strengthening Exercises

Strong arms make it easier to carry items, and to push yourself up from a seated position. To work the front and back of your upper arms, perform biceps curls and triceps extensions. During biceps curls, you sit in a chair, and secure one end of the resistance cord under your foot, while you hold the other end in one hand. You then bend your elbow and bring your hand toward your shoulder, working against the resistance. Then slowly return to the starting point. During triceps extensions, you hold one end of the cord against your chest with your right hand. Your left hand holds the cord about 8 inches from your right hand. Extend your elbow, and pull forward on the cord, to engage your triceps. Perform up to 10 reps of each exercise with both arms. (See References 3, p. 102 and References 4, p. 77)
Perform Chest and Back Exercises

Seated chest presses and rows mainly work your chest and back, which can help improve your posture, and make it easier to get up from chairs or the toilet. For chest presses, wrap the middle of the band or cord around the back of a chair and grasp an end in each hand. The band should be at chest height. Then extend your elbows and press your ...

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...://www.acsm.org/docs/brochures/selecting-and-effectively-using-rubber-band-resistance-exercise.pdf]
Resistance Training For Special Populations; Ann Marie Swank [http://books.google.com/books?id=SRjnAB1EZcQC&pg=PA102&dq=resistance+band+elderly&hl=en&sa=X&ei=3EAQU9HTBM78oATb8YLYDA&ved=0CE8Q6AEwAg#v=onepage&q=resistance%20band%20elderly&f=false]
Exercise and Wellness for Older Adults: Practical Programming Strategies; Kay A. Van Norman [http://books.google.com/books?id=YVFVCBjac1EC&pg=PA76&dq=Exercise+and+Wellness+for+Older+Adults:+resistance+bands+upper-and+lower+body+strength&hl=en&sa=X&ei=iQARU4r8PIHkoAS75ILoDQ&ved=0CEQQ6AEwAA#v=onepage&q=Exercise%20and%20Wellness%20for%20Older%20Adults%3A%20resistance%20bands%20upper-and%20lower%20body%20strength&f=false]
Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need? [http:

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