The training method for the elderly is based on the physiological characteristics of older athletes. That is, the coach must take into account the possibility of the following risk factors:
- Decrease in the rate of metabolic and regeneration processes. This affects physical performance and recovery rates.
- Decrease in the strength of the heart muscle and the efficiency of the respiratory system. Therefore, monitoring your pulse, blood pressure, and oxygen consumption (lack of shortness of breath, for example).
- Increased appetite and, therefore, the rate of fat accumulation. Which implies a more attentive attitude to nutrition.
- Deterioration in coordination and decreased strength indicators require adjusting the speed of learning exercises (incredibly complex, multi-joint) and increasing working weights.
- Chronic and newly acquired diseases of the gastrointestinal tract, musculoskeletal system, cardiovascular system, hearing and vision organs, etc.
The age characteristics of old age can be corrected by the correct lifestyle and a competent approach to the training process.
How Elderly Should Train
First, it is essential to get a doctor’s recommendation before exercising. Secondly, you can protect yourself by conducting additional fitness testing, including a cardio test, functional tests and an assessment of the musculoskeletal system. Thirdly, you should carefully study the possibilities of your fitness club and ask the staff to help you choose the lessons.
Fitness, including fitness for the elderly, should be fun. When choosing a direction, first of all, you should ask yourself, what type of activity pleases you?
Training in the Gym or at Home
The gym allows working in a targeted manner, taking into account all the individual characteristics of an elderly athlete.
Modern simulators will enable you to perform exercises safely, strictly dosing the load. And work with additional fitness equipment (fitballs, medballs, Bosu, Pilates cylinders, etc.) to diversify the training.
It’s obviously possible and always more popular to use exercise equipment for seniors at home, there are so many more options available than in the past for working out in the comfort of your house.
To achieve the maximum effect, you can turn to a personal trainer for advice or a series of sessions.
A gym with all kinds of exercise equipment and weights is an excellent way to get a hormonal response from your body and strengthen the musculoskeletal system.
Swimming is an excellent tool for strengthening the musculoskeletal system and developing the cardiovascular and respiratory systems.
Here, you can choose from both free-swimming and group lessons of low to medium intensity. As the stamina increases and the body gets used to it, you can increase the load.
The main thing is to follow the technique. For example, swim with total immersion in water so as not to overextend the cervical spine.
Group Physical Activities on the Field
Outdoor exercises will help elders work on stretching, strength and coordination. It is recommended to start with stretching, therapeutic fitness, yoga, Pilates and elderly aerobic.
Trekking and Cycle provide good cardio workouts. These lessons strengthen your core muscles and develop joint mobility and ligament elasticity. Here it is essential to choose the task you need in terms of tempo. In all classes, it is necessary to monitor your well-being and pause if necessary.
The recommended fitness frequency for seniors is two to five times a week. In this case, it is necessary to combine power and aerobic loads (with pulse control). The duration of one workout is up to 60 minutes.