Feb’starter Resistance Training

 

Resistance training not only builds strength, it also builds confidence in how you move allowing you to be active and healthy. Some get into resistance training through engaging in particular sports, however it doesn’t need to be any more complicated than adding some weights to your current fitness routines. Honestly, having a can of beans to hand is all you need. Resistance training is important as we age to ensure we maintain our strength to do everyday activities.

We’ve put together 8 great resistance moves for you to work through.  Do them together as one 20-minute routine, or simply incorporate these moves into your regular workout regime.  You don’t even need proper dumbbells, just a small weight that is easy to hold in one hand.  Cans from the pantry really work well.  Another option is to use either rubber or fabric resistance bands, available from all good sports retailers.

Before you start lifting weights or training with resistance bands, you should work on achieving proper posture. Many people seriously encounter injuries when they incorrectly lift weights. As we’ve said before, work with your body, not against it and if something doesn’t feel right, stop and re-access.  

 

Move #1 – Bicep Curl to Shoulder Press

With weights in your hands and your hands by your sides, slowly curl your arms forward and out until your hands are up and your arms are at right-angles.  Hold for 3 seconds.  Then press your hands upward and hold again for 3 seconds.  Then reverse the pattern.  Repeat this three times. 

Move #2 – Single Arm Row Tricep Kickback

With weight in your right hand, step forward with your left leg.  Keep your right arm arm straight and throw it backwards slowly as far as is comfortable and hold for 3 seconds.  Now bring the weight as near to your armpit as possible and hold for a further 3 seconds.  Stand upright slowly bringing your hands to your side and repeat the pattern on your other side.  Repeat either side twice.  

Move #3 – Side Raise

With weights in both your hands and your hands by your sides raise your right hand slowly out to your side as high as is comfortable.  Hold this position for 3 seconds, then slowly return the weight you your side.  Now repeat this with your left arm.  Repeat either side three times. 

Move #4 – Deadlift Back Row

With weights in both hands pivot your body forward at your waist. Be sure to keep your back straight and let your hands hang directly down. Now bring the weights vertically upwards keeping your hands near the trunk of your body.  As high as you can comfortably get the weights, hold this position for 3 seconds before slowly lowering them back down again.  Repeat this pattern five times. 

Move #5 – Squat with Overhead Press

With weights in both hands and held at shoulder height squat down.  For the squat imagine you are sitting down into a chair.  Keep your back as straight as possible and try and get the top of your legs parallel with the ground.  Then slowly stand up straight moving your hands above your head at the same time.  Return to the start position and repeat this pattern five times. 

Move #6 – Single Leg Deadlift 

With weights in both hands and held by your sides swing your left leg slowly backwards while pivoting your body forward.  Let your hand hang down.  Once as far forward as is comfortable and maintaining balance now bring the weights up towards your armpits, then slowly lower them before returning to an upright position again.  Repeat this pattern on your other leg, then repeat again twice.  

Move #7 – Weighted Lunges

With weights in both hands and held slightly in front of you, step your right foot as far forward as you can keeping your back upright.  Slowly reverse the pattern and then repeat with your left foot.  Do this five times on each side alternating as you go. 

Move #8 – Weighted Plank

From a traditional Planking position pick up your weight in one hand then slowly bring the weight up and in front of you.  Hold the weight as high as is comfortable and hold for 3 seconds before returning to the start position.  Now pick up the weight in your other hand and repeat the pattern.  Do this three times and feel free to take a break from the Planking position between each move.  Also ensure you keep your butt up as the tendency is to dip through this move.

You should always try to work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training workout and keep well hydrated. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.

Arthritis Prevention

Unfortunately, there is no known cure for arthritis. In fact, most treatments for arthritis are aimed at early recognition and prevention. Genetics can increase your likelihood for developing arthritis, as can a strong family history of the disease. Women are also more prone to arthritis than men.

You may try to prevent arthritis and still develop the disease. However, there are well evidenced actions you can take today to reduce your risk of developing arthritis.

5 steps to taking care of your wellbeing

The state of our wellbeing is reflected for example in the quality of our skin, the lustre of our hair and a strong immune system to fight off illness.  Good genetics?  Well, that is just the result of good luck.  If beauty is in the eye of the beholder, then for the most part, wellbeing is in the hands of the beholder.

Eat Yourself Healthy

Poor diet is a factor in one in five deaths around the world, according to the most comprehensive study ever carried out on the subject by medical journal The Lancet.  In their study, the Global Burden of Disease, they found that diet plays an important role in the prevention and management of many age-related diseases. We have put together some top-tips on helping you eat yourself healthy.

Better Immune Health

You may not have heard about Wellmune®, but research shows this yeast beta glucan can help support the immune system. Wellmune can be found in a range of fortified foods, beverages and supplements to help you easily support your immune health.

10 Ways to Get 10 Minutes of Exercise

Even if you can’t find the time you can still exercise.  You just need to sneak in the equivalent in resourceful ways. “The idea is to keep moving,” says Fitat60 PT, Fred.  Find whatever works for you and just move. Park half a couple of blocks from the shopping centre and walk. Take the stairs instead of the escalator. 

JERF – Just Eat Real Food

The JERF diet, an acronym for “Just Eat Real Food” is a concept that is easy to grasp and apply in your daily life. At the end of the day, that’s precisely what you want in a new diet: a new way of relating with food that brings about lasting results and can be maintained without much struggle for as much as you want.

Avoiding Aged Care

Let’s face it, 2020 highlighted many things.  None more than the spotlight that was shone on Aged Care.  Whilst generally Aged Care in Australia is some of the best in the world, the reality for many in Aged Care, or for those with loved ones there, is a long way off how we intended to spend our last years.  This gap in care had already been identified, long before Covid19 hit, and a Royal Commission was already well underway.  In July 2020 the Royal Commission Into Aged Care Quality and Safety, released the findings of a 10,000 person study that revealed that people are prepared to pay for high-quality care when they are older, whether it by co-contributing to the cost or through taxes. 

The 8Bs to Build Your Immune Health

We often here about things that can boost your immunity.  That is fine when we are feeling a little run down, or even coming into the cold and flu season.  However products that promote immunity boosting typically do just that… give you a short-term boost to help.  As we age it is much better for us to ensure we are building habits that promote our immune health constantly. 

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