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Fitness Routines for Seniors



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By : Ignacio Lopez    99 or more times read
Submitted 2010-12-15 18:06:14
Vibrancy in your 60's is easy with a little planning and knowledge. There is no reason to slow down your activities just because you put on a few years.

You just need to be savvy about where to focus your energies, and where to be more conservative. There are many women in their 60s who still exercise regularly and they enjoy their lives as much as ever.

Your DNA is more important now than ever before. Take stock of your family history and check for a history or pattern of health issues that are prominent.

If you do find or know of any, you will need to talk with your doctor about how to stay ahead of any problems. A fitness routine designed to work around an issue such as osteoporosis or heart disease is simple and effective.

You could add years to your life and keep your joints graceful and fluid. Strength training is crucial in the prevention of osteoporosis but it is also great for posture, alignment, and muscle tone.

Your muscles begin to atrophy in your 30's and the effects are more evident in yours 60's. You can slow down and even reverse the process with a smart weight training routine.

Try circuit training in your health club or working with a personal trainer to devise the best routine for you. Other great options are yoga, Pilates, and free weight work.

Try out a few different combinations to see what works best for you. Aim to work out for at least two or three sessions per week.

Perhaps the years have taken a toll on your joints and a quick 5-mile run is not what it used to be on your knees or back. If so, it is time to work smart with your cardio choices.

Regular cardio training will keep your heart healthy. A brisk walk, elliptical, arc training, and other forms of low impact cardio are all good choices.

If you love certain activities you do not have to give them up. Cut back on the amount of time you do them each week and substitute with easier forms of cardio.

If you are as healthy as you have always been then there is no need to cut back at all. Enjoy your body and enjoy this decade.

Aim for at least 150 minutes of cardio per week. That is about 22 minutes of exercise per day.

Keeping bones healthy and strong is important in your 60's, but avoiding falls is equally important.

Working on balance is a big part of avoiding falls and recovering from wobbly moments. Yoga and Pilates both work on balance or if you are in a gym environment you can work with a BOSU or Styrofoam roller.

Whenever you start balance training, you should start to work with a fitness professional to find the right starting point and to progress quickly. Continue to keep your blood pumping steadily with cardio and resistance training.

By exercising regularly you will be quicker on your feet and also quicker in your mind. Mental agility training takes many forms such as the daily crossword puzzle, Sudoku or reading a challenging text from a literary or science journal.

Make sure to get in 30 minutes of brisk walking five or six days per week. Add on one circuit training class and one yoga class.

Mix 35 minute sessions of elliptical training and treadmill walk or run five or six days per week. One Pilates mat class and one free weight workout will complete the mix.

Do your favorite cardio for 40 minutes three days per week and cross-train with a low impact form of cardio two to three days per week, also for 40 minutes. Pilates class or a strenuous yoga class and one personal training session or boot camp class will complete your week.

If you are a woman in your 60s, you know what you like and you know how to take care of yourself. With big family responsibilities behind you and more time for yourself it is a perfect decade for a little fitness.
Author Resource:- Ignacio Lopez is a personal trainer and has authored hundreds of articles relating to physical training and treadmill. He has been a health expert and physical trainer for over 15 years.

Contact Info:
Ignacio Lopez
IgnacioLopez09@gmail.com http://www.nordictrack.com/webapp/wcs/stores/servlet/Category2_-1_10301_12401_59002_Y
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