Tuesday, September 25, 2012

Senior Resistance Training - By Jim Bryan

Originally posted on NaturalStrength.com on March 19, 2003

1. Determine any "Range Of Motion" (ROM) problems or limitations.

2. Determine any contraindicated exercises or movements.

3. Determine Max Heart rate and monitor closely.

4. Never hold breath while training! Breath at a comfortable pace.

5. Always warm up prior to resistance training.

6. Don't train on an "empty stomach" Eat a couple of hours prior to training.

7. Never grip equipment tightly while exercising. This can raise blood pressure.

8. Always maintain control of exercise equipment. Never heave, throw, or drop equipment during exercise. Proper raising and lowering is important! Form is Function. If the weight stack is banging your not in control!

9. Use a weight you can comfortably handle for 10 ---15 repetitions. When that weight gets easy…….raise the weight a little next workout.

10. Work all major muscle groups from largest to smallest.

11. As your ability increases, decrease rest periods.

12. Once in an exercise position, don't move or "fidget around" to gain leverage advantage. Concentrate on the exercise and do it properly. Have trainer explain proper "Free weight" movements.

13. If an Exercise Machine has a "seat belt" Use it it's there for your protection.

14. Drink plenty of water as you workout. Don't withhold water on purpose!

15. If you become dizzy during a workout quit training! Notify Trainer or Gym personnel.

16. Gradually increase intensity!

17. Re read number four.

18. Be very careful on lockout during pressing or pushing movements.

19. Seniors should be able to workout safely and without fear by paying close attention to how they feel during and after exercise.

20. Final note: Seniors shouldn't feel bad about feeling "singled out." These guidelines apply to all.

Slainte'

Train smart-Train safe---Train on a regular basis


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