Resistance Training Doesn’t have to Involve a Gym Membership

Byadmin
Woman doing the Wall Sit Exercise
Woman doing Wall Sit. An exercise easily performed at home.

Why Everyone Should Really be Lifting Weights – Seriously!

Many folk over the age of fifty are realising that they really should engage in some sort of weight or resistance training regimen. If social media is to be believed, in order to do, this it is necessary to sign up for a gym membership.

I’m here to tell you that you do NOT need to be in a gym to complete the exercise regimen one needs to maintain lean muscle strength.

There are advantages to exercising in a gym. Its often convivial and conveys a sense of everyone working together to maintain and improve their health. There is often a pleasant vibe. Well resourced gyms offer a range of exercise equipment and many have instructors who will provide advice on how to strengthen particular muscles.

However, gyms, of course, charge a fee which is not always affordable. To maximise your return from the fees paid, one needs to use the gym frequently which involves perhaps a daily trip to the gym . Additionally, many gyms require their members to sign a commitment to remain members for at east 12 months. In many cases there is a hefty initial down payment.

Then, for many people, especially older folk, gyms are a turn- off. There is often a gym culture which is not always welcoming especially to people who are less athletic or physically endowed.

It is possible to exercise at home without expense on equipment. You can commence an exercise programme simply using your own body weight. As you gain fitness and strength you will need to acquire weighted objects. If you are able to afford them, you could purchase dumbbells and kettle bells of various weights. You should perhaps aspire to purchase a small number of dumbbells and kettle bells of various weights as well as resistance bands and an exercise mat.

However, most people own numerous objects around the house that can replace purchased equipment. These might include plastic bags filled with sand, buckets of water, old socks filled with sand, old tennis balls and so on.

The following is a list of some common exercises that can easily be done at home. We have avoided using scientific terms for muscles and have stuck to commonly used terms.

  • Farmers Carry. Works all leg muscles, back, shoulders, arms as well as improves grip strength.
  • Wall sit. Works your quads.
  • Plank. Works arms, shoulders and back
  • Press up. Similar to plank but is dynamic in that the movement extends and contracts the arm muscles.
  • Squats These work several muscles including glutes (buttocks), quads, hamstrings, groin, hip flexors and calves.
  • Lunges. The lunge exercise strengthens the leg muscles, primarily the buttocks, hamstrings, quadriceps, and gastrocnemius/soleus (calves). In addition to being prime movers, the hamstrings and gastrocnemius function as dynamic stabilizers at the knee joint through the lunge movement, increasing its effectiveness.
  • Calf raisers strengthens the calves and also Achilles tendons
  • Arm curls These target the biceps and triceps
  • Step ups and step downs. These are extremely important to help to strengthen the ligaments around the knee. A large percentage of falling incidents involving the elderly occur when they step down off a curb or step. Their knees collapse under them.
  • Dead lifts. These target a large swath of muscle. You might increase your power, lower-body strength is likely to improve. You’ll ignite your back and core (and potentially ward off pain) Deadlifts are especially helpful in maintaining bone density
  • ………………… And many more. For more exercises specifically for the over fifties take a look at videos from physiotherapist Will Harlow

 

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