Today, we brought 5 exercises increase resistance. One of the concerns of the elderly is to be able to maintain physical conditioning, as they realize that, with age, they become less resistant.
According to Harvard Health Publishing, there is a loss gradual resistance over the years. Stay tuned for tips and practice the exercises daily!
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5 exercises to gain endurance
Those exercises are indicated for those who intend to increase their physical conditioning. Check out what they are below.
Dumbbell Goblet Squat
It's a great exercise to build endurance. To do the squats, you need to have a dumbbell at your heart center and make sure your elbows are under the dumbbell. Move your hips back and squat down towards the floor. Soon after, flexing the glutes, return to the starting position and you will have done one repetition. Perform 12 to 15 repetitions.
Lunges with Dumbbells
Dumbbell lunges start with you holding a dumbbell in each hand. Then put one leg back and lower until your shin almost touches the ground. Meanwhile, put the other leg forward and bend the knee. After this movement, return to the starting position and you will have completed one repetition. Repeat 12 to 15 movements for each leg. Your progress in this exercise will be proof of increased endurance.
Bodyweight Rows
Use suitable equipment to perform this movement, be it a bracelet, bars or TRX rings. For the beginning of the movement, place both feet forward and lean your body back slightly, at least 45 degrees. Keep your hips high and your muscles tense. Perform the movement with the elbows towards the hips and pull the body forward. Fully straighten your arms to get a solid stretch in your shoulder blades. Perform 15 to 20 repetitions.
rower intervals
If you want to increase your stamina a lot, this exercise is a perfect addition to your fitness routine. The exercise simulates the rowing movement, if you are a beginner, you should perform shorter sprints. Five sets of 200 meters, then take a rest. Try to keep pace for each set of 200 meters.
sled push
To perform this movement, you will need a gym sled. Start with light weights on the equipment. The movement consists of pushing the equipment 20 to 40 meters so that the body is pushing the bars at a 45 degree angle. Rest 2-5 minutes before performing another repetition. Perform 5 repetitions of the movement.