Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different muscle groups (legs, chest, arms, back) Perform three sets per exercise with between eight and twelve repetitions Start with light weights and slowly progress as the exercise becomes easy Workout with a personal trainer or friend to provide assistance and spotting Always perform a warm-up before each workout Remember to breathe throughout each exercise Proper Warm-up Guidelines Perform 5-10 minutes of slow, gradual aerobic activity to increase heart rate and blood flow Follow that with more specific movements to increase your range of motion The length and intensity of your warm-up should not be enough to cause fatigue Examples: o Brisk walking o Jogging o Jumping rope o Cycling Leg Exercises o Arm rotations o Butt kicks o High knees o Torso rotations Squats Hold the weights at your side Keep your chest and head up throughout movement Sit your butt back as you go down Do not let your knees pass in front of your toes Can be done with a chair behind you for support Lunges/Split squats Step-ups Stand with feet spread out in front and behind Drop straight down allowing both knees to bend Do not let your front knee pass in front of your toes Try and get both knees to a 90 degree angle Additional weight may not be needed Perform next to support for balance Stand directly in front of a box or step Step up onto block with one foot and then the other Step down first with the foot you first stepped up with Add weights or increase the height of the box to make the exercise more challenging Have partner or support nearby for balance
Leg Extension Align pad to sit just above the top of your feet Sit all the way back in the chair Extend legs out as straight as possible Calf Raises Stand with the balls of your feet on a ledge Be sure to have a chair or wall nearby for balance Rise onto your toes and then drop until heel is lower than your toes Can be done with one leg at a time Single-leg RDL Keep back straight throughout movement Be sure to move leg and back at the same time Keep the leg that is on the ground as straight as possible Return to an upright position after forward bend Does not need additional weight Hamstring Curls Lay face down on bench and hold onto handles Align pad just above your heels Pull your heels as close to your butt as possible Return to an almost fully straighten position Chest Exercises Push-ups Hands placed about shoulder-width apart on some elevated surface or wall Allow elbows to bend as you drop then push up until arms are straight Be sure to keep back straight throughout exercise Chest press Use a bench that has a slight incline Hold dumbbells just above armpits Push dumbbells up until arms are straight Bring weights together as you straighten your arms Use a spotter when doing this exercise to guide the weight
Back Exercises Upright row Hold weights with arms fully extended down Pull weights up while keeping them together Raise till weights are just under your chin Keep elbows higher than weights Low row Sit up straight with your back flat and chest up Grab handles in front of you and pull them towards your chest Keep your elbows close to the body as you pull Pinch your shoulder blades during the movement Lat pull-downs Sit up straight with a flat back facing the machine Grasp the bar at a comfortable width that is at least wider than your shoulders Pull the bar down to just under chin level Pinch your shoulder blades as you pull the bar down Core Exercises Planks Place hands or elbows about shoulder width apart on the floor or on a sturdy object Keep back flat do not let butt go above or below your head Keep your core tight Superman Hold the plank position on either your hands or elbows Extend and lift one arm and the opposite leg Alternate which arm and leg are lifted Remember to hold the plank position throughout the exercise This exercise can be perform on and object to make it easier Seated reverse crunches Sit on a chair or object with legs extended Lean back slightly, but maintain balance Lift knees up towards your chest Remember to keep your abs contracted as you lift
Arm & Shoulder Exercises Biceps curls Stand straight with your head up and chest out Hold weights by your side with your arms straight Pull the weights up only bending at the elbow Keep shoulder steady do not move at the shoulder Do not lean back when lifting the weights Dips Place hands on an object with fingers point forward Drop down and allow elbows to bend Keep elbows pointed straight back as you go down Press up until arms are straight Straighten legs out to make it more difficult Shoulder press Stand straight with feet shoulder width apart Start by holding weights just above shoulders Push weights directly above your head until arms are straight Keep your head up throughout exercise Do not lean back when pressing weights up Can also be done with a medicine ball Triceps extensions Lean over onto a sturdy object with your back flat Hold weight at your side with your elbow high Extend arm until your elbow is straight Do not move at shoulder all motion from elbow Partner Exercises twists Sit back-to-back with both people slightly leaning back Start with the medicine ball held in front of you Twist torso to pass the ball to your partner To make the exercise more challenging, extend arms straight out bounces Stand a few feet apart from your partner Start with the ball fully extended over your head While dropping into a slight squat, throw ball into the ground about halfway between you and your partner Catch the ball under control in a half-squat position
Straight leg raises Lay flat on your back with your partner standing just above your head Grab onto your partners ankles While keeping your legs straight, lift your feet until they hit your partners hand Have your partner gently push your feet back to the ground Do not let your feet hit the ground throws Stand a few feet away from a partner With the ball starting close to the chest, push straight out to pass the ball to your partner Aim for your partner s chest with each throw Try to catch the ball without letting it hit your chest sit-ups Lay on your back with a partner standing on your feet Ball can either start over your head or at your chest On your way up, throw the ball to your partner On the way back down, have your partner throw the ball back