The practice of physical exercise for the elderly in old age is one of the most effective ways to combat the progressive loss of muscle mass. Furthermore, it is essential to keep the body strong and mind active. Did you know that sarcopenia, the name given to the process of natural loss of muscle mass with age, causes a person to lose 3% to 5% of muscle mass every 10 years after reaching the famous 30 years?
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An increase in falls and fractures is one of the consequences of this process. In this way, doing physical strength exercises can contribute a lot to ensure stronger and even toned muscles, even at the age of 60.
Strength exercises for people over 60
The ideal frequency of strength activities is at least three times a week. The idea is to perform more complete exercises that work more muscle groups at the same time. See some indications below, but be sure to seek professional guidance for your training.
Deadlift with Kettlebell
The kettlebell is a smaller weight that has space for you to carry it like a bag. When lifting, it's best to keep your shoulders in line with the weight handle and your torso straight. Sets of three to ten repetitions are ideal for building strength in your leg muscles.
side pull
To train mainly the back group, the lateral pull is done on a bench with the aid of an iron bar. The secret to this exercise is to lean your back back a little. About 3 sets of ten repetitions are also indicated.
incline pushups
On an elevated surface like the bench press bench at the gym, you hold your hands open shoulder-width apart. shoulders and perform the flexion movement, taking care to keep the buttocks contracted while doing the flexion. Just three sets of ten repetitions will be a good start.
Dumbbell Step Ups
On the same raised surface as in the previous exercise, it is possible to do the step-up. Choose a dumbbell with a weight of your choice and place it one leg on top of the bench. Machete movement flexion and then switch legs. There will also be three series of ten repetitions on each limb.
Abs with pilates ball
With the pilates ball positioned in front of you and your knees supported on mats, keep your forearms resting on the ball and make forward and backward rolling movements. Do three sets of ten repetitions to finish.
