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Move the muscle for flexibilty
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fitness for life Here are some weight-training techniques to stay in form through the years
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The concluding piece on exercises for seniors describes basic weight training, but one should do it only after a few months with the earlier exercises. Weight training is essential for the elderly because it helps develop muscular strength and improves self-confidence and independence at daily tasks. Being able to get out of bed without help, lift weights and do small chores all by oneself is a big part of being self-confident, cheerful and financially solvent in old age.
Begin with some stretches and a warm-up that involves a few minutes of brisk walking. Keep your weight lifting aims modest. Begin with 2 kg dumbbells or even smaller weights and work your way up the scale over weeks.
The biceps curl: Described last week, it keeps the arms strong and should be part of one's daily exercise routine. One can do it seated or standing. Just keep the back straight and use only the arm to lift the weight - do not move shoulders, trunk or waist while lifting the weight. If you cannot help moving these parts, it means you are working with too heavy a weight. Go down to a lower weight and do the exercise till you get it right. Sit straight or stand with arms at sides. Hold a pair of dumbbells with palms facing upwards. Flex elbow and raise the dumbbell till arm is fully flexed. Lower the dumbbell while flexing the other elbow at the same time. Repeat 10 times.
The dumbbell shrug: Works the shoulders, neck and back and is really nothing but shrugging with dumbbells in one's hands. Stand straight with dumbbell in each hand. Elevate shoulders as one would while shrugging but lift really high. Roll shoulders backward and then down to the starting position. On the next repetition, roll the shoulders forward and down. Alternate first backward and then forward. Do this 10 times.
The calf raise with dumbbells: Stand with feet shoulder-span apart. Hold dumbbell in each hand. Rise to tip-toe position and maintain the position for five seconds. This works the calf: with 10 repetitions, you should be able to feel a slow burn in your calf muscles.
Dumbbell squats: Strengthens thigh muscles. Stand with feet shoulder-width apart and dumbbells in each hand. Slowly descend as if about to sit down on a chair. Halfway down to the imaginary chair, stop and ascend to the upright position. Inhale on the way down and exhale on the way up. Repeat 10 times.
RAJIV. M
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