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Thursday, February 2, 2023

Three strength exercises for people over 50

An elastic band, a chair, and a ball or cushion. and inspiration. only with them four elements Coach Jackie Glaser suggests starting at any age to work on strength. and from anywhere. You can start right now from home.

For some time now, there has been an emphasis on adding strength exercises to aerobic exercise (such as running, walking, or cycling).

At least 150 minutes of aerobic physical activity per week is recommended, indicating at least two activities solid In which all muscle groups are involved. the reason? They bring additional health benefits.

And it is that strengthening muscles is associated with many advantages from every point of view. This is how Jackie explains it, who in addition to being a personal trainer is also a psychologist, and she has a holistic approach that takes both into account. health and quality of life,

,strength training This is what enables us to move forward well. Muscle strength protects the joints, helps prevent injuries and that we can maintain a healthy and flexible skeleton and be available to do more work”, he enthuses.

Jackie, who spreads this philosophy among “celebrities” who follow his training sessions today (such as Paula Chaves) or who have gone through them (such as Andrea Frigerio and Deborah Pledger); assures that doing this type of training will allow us really feel better,

how and when to start

Furthermore, it highlights the central advantage that virtually one can be initiated at any point in life, do you have experience,

“Certainly for a person who has been working on the body for a long time, it will be easier, but if it is just starting out, you can still do it and you will learn something new,” he proposes. .

Of course, the trainer stresses that we shouldn’t do a certain number of exercises without listening to what’s happening with the body: “We should always be paying attention to what’s happening. body feels Listen to this, join yourself so as not to go too far”.

He also suggests that beginners contact a trainer or guide who can mentor them.

However, these simple exercises can be performed keeping in mind the instructions provided by Jackie in this video which she specially created Bugle.

1- Strengthen legs and buttocks

Jackie Glaser explains how to sit and stand using your feet to catch the ball. Photo: Juan Manuel Foglia.

For this exercise you can use a ball And an elastic band, although even a chair is enough.

In the event that a ball is used (which can also be a cushion), feet should be hip-width apart, center the ball with force so that it does not fall, and push tail back To sit on a chair.

Then, stand with your arms extended forward, which help support the motion. The gaze should be kept straight ahead, the torso aligned, and the head should be felt to push the ceiling up and the heels down.

An Elastic Band May Also Be Applied.  Below The Knees.  Photo: Juan Manuel Foglia.

An elastic band may also be applied. below the knees. Photo: Juan Manuel Foglia.

Present another version To strengthen the lateral leg and hip muscles, including stretching the legs out, an elastic band can be used.

execution of the movement is the same, but with a elastic band Placed just below the knees.

2- Work core and shoulders

A Circle Should Be Drawn With Arms Outstretched And A Bar In The Hands.  Photo: Juan Manuel Foglia.

A circle should be drawn with arms outstretched and a bar in the hands. Photo: Juan Manuel Foglia.

The goal here is to work the core and shoulders of the body. This is done with an elastic band, which is placed on the hands with the arms outstretched. The hands should remain at shoulder height.

arms parallel you need draw a circleAs big as possible. Try to keep the buttocks firm, the legs active and the shoulders away from the ears.

3- Exercise the back and shoulders

To Work The Back, The Arms Should Be Extended And Flexed Using An Elastic Band.  Photo Juan Manuel Foglia.

To work the back, the arms should be extended and flexed using an elastic band. Photo Juan Manuel Foglia.

This exercise begins in the same way as the previous one: with arms extended, parallel, and an elastic band in the hands.

what do we do here make force Lean out and hug the elbows to the chest, inhale, and then extend them as you exhale. The hands should be pushed outwards, resisting the pressure of the elastic band.

what this practice will allow is to maintain a good position And thus avoid neck and back pain, which is the pivot of all training, he explains. Of course, it is necessary to maintain the habit in order to appreciate its benefits.

How many exercises to do?

This will depend on whether this is a person who already exercises or not. “You can do this routine by focusing on weekly progressThat is, do low-intensity exercise on Monday, Wednesday and Friday; And extend it a little after a week”, he offered.

But, before turning up the intensity, he offers some advice: “It matters more Quality By the number of exercises before switching. We should not get bogged down by thousands of variants, but try to maintain the habit of looking at the benefits first.

The best thing, he indicates, is not to work “to the extreme” for a short period of time, but long term This is necessarily being done without such demand.

How to put together this routine?

“They can be minimized three times per week Two sets of 6 repetitions of each exercise, if the person is not used to moving. Then, go to 8, and then 10. You can add two repetitions each week”, recommends the trainer.

Jackie also suggests going up to three sets and later up to four sets. gradually, care taker each movement.


➪ Do you have a question about health and fitness that you want us to address in the section notes? Enter the Clarins Help Center by clicking here, enter message to the editor and then to questions for the good life, Write and send us your query. Clever!

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