Resistance Band Workout: Helpful Tips for Seniors
Resistance band workout for seniors is not too difficult. In fact, it is too simple that any senior can perform every day.
Resistance training is vital to enhance endurance and muscle strength.
Unfortunately, many seniors are afraid to perform resistance training because of fear they will break their bones. But this type of training will force your muscles to move against the tension.
As you incorporate this training into your workout routine, you can improve your muscle strength, flexibility, and coordination. It can also assist in preventing bone loss. And if you have arthritis, resistance training with a band is great for the pain.
Is Resistance Band Workout for Seniors Better Than Cardio?
Many seniors do not enjoy the benefits of resistance training. The reason for this is that they do not exercise at all. And if they do, they opt to go walking and other types of cardio exercise.
However, the best form of exercise for seniors is to combine cardio exercise with strength training, along with flexibility and balance workouts.
Seniors, ages 65 and above, must exercise for at least 150 minutes per week. But they must incorporate resistance training.
What Resistance Band Workouts are Great for Seniors?
At first, you may feel a sharp pain in your chest when you perform this exercise. However, it is just normal because your muscle is being stretched. But it is vital to help you stabilize your upper body and help you breathe.
- In this workout, you can sit in a chair.
- Then, slowly grab the ends of resistance bands.
- Pull the band as you try to straighten your arms.
- Inhale before releasing.
- Then, return to the starting position.
- Repeat these steps for 15 times.
The great thing about it is that you can do it while you are sitting down or standing.
Bend Over Row
This one requires that you sit. It also needs resistance bands with handles. However, you can still perform this exercise with a band without handles. But you must hold both ends.
- As you tighten your core, bend your torso forward.
- Do this until your upper body is parallel to the floor.
- Exhale and pull the handles upward slowly.
- This exercise will cause your shoulder blades to draw closer.
- After that, go back to the starting position slowly.
- You should repeat it 15 times.
- In this workout, you need to stand up straight.
- Then, step on the middle part of the band.
- Your feet must be flat on the floor.
- Then, slowly hold both ends of the band with your hands.
- Slowly raise your arms until you reach the height of your chest in front of you.
- Then go back to the starting position.
- Repeat it for 15 times.
- Although bicep curl is great when you are standing, you can do this exercise while you are sitting.
This one is the same as the bicep curl. However, this workout requires that you step in the middle of the band. Your feet are flat on the floor. Hold both ends of the band. Then, raise your arms to the side.
Return to the starting position. Do these steps for 15 times.
How Seniors Can Benefit from Resistance Band Workouts?
For one, it is a cost-effective exercise. You can purchase a set of resistance bands at $9.95.
Seniors can also adapt easily to various fitness levels. There are different resistance levels available including light, medium and heavy.
You can adjust the resistance while you are exercising by simply giving the band more or less slack.
Furthermore, resistance training with these bands lets you work out your entire body. Plus, there are various exercise possibilities you can face.
How to Choose the Right Resistance Bands for Seniors?
One of the things to consider is the tension level. If it is your first time to perform resistance training with this band, make sure to pick the lighter tension level. As you get the hang of it, you can work your way up to the higher level.
The different levels let you increase your tension strength slowly. As you begin with the lighter level, you are slowly reducing any muscle strain.
The good thing is that you can purchase a set of resistance bands with different tension levels. Then again, you must start with the light tension before trying out the high tension band. Else, your workout may cause injury to your muscles.
What is the Right Length for Resistance Band that is Perfect for Seniors?
As for the length, the longer the band, the higher the tension you can have. It still depends on your fitness level. Longer bands will allow you to increase your level while you increase your muscle tone.
You may use different lengths to give your exercise more intensity. As you adapt to the resistance, you can incorporate it into your other workouts.
If you are tall, you may consider getting longer bands. Shorter bands are ideal if you have an average height.
Know the Type of Workout
Before you purchase a resistance band, make sure that you know the type of workout that is appropriate for your case. That’s it is highly recommended that you talk to your doctor before starting to perform resistance training with a band.
By knowing the type of appropriate workout you can perform, you will know the type of tension band you can get. If you are performing different exercises in your routine, it might be best if you purchase different resistance products.
You may also purchase a resistance chair if you are unable to stand for a long period. It is also ideal if you have balance issues.
Resistance bands are portable. You can easily pack them in your luggage or even purse. You can use them anywhere you go as they do not take a lot of space. Furthermore, they are lightweight so you can easily carry them around.
Is Resistance Band Workout Effective for Seniors?
Yes, it is. It is effective and easy to do. No matter what resistance training you do, it can help your muscles and giving them an effective workout.
This type of workout is safe. But you must still consult with your doctor. Better yet, ensure that you have someone supervising your workout to prevent any injuries related to resistance band workout for seniors.
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