Resistance training for seniors

Exercises to increase strength build muscles and regulate metabolism. Improved metabolism helps to maintain a desired weight and also correctly balances the blood sugar. Balance exercises not only build leg muscles and stamina; they have been shown to decrease the likelihood of falling. Broken bones, especially hip fractures, are relatively common with older adults, resulting in about 300,000 hospital admissions each year. Balance exercises can provide the necessary muscle strength and improved coordination that can drastically reduce these accidents.
Endurance exercises include common activities like walking, biking or raking leaves. The heart rate and breathing are increased to a desired, but not uncomfortable level. With this type of exercise, the goal is to start slow - only about 5 or 10 minutes - and then gradually build up the endurance level. Stretching exercises are also highly recommended for seniors because they contribute to flexibility that encourages and supports a more active lifestyle.
When the benefits of all these exercises are viewed together, there is a clear picture about how a longer and healthier life is achieved. Resistance exercises play a large part in developing the strength of the skeletal muscles, which, in turn, enhances the respiratory, digestive, and circulatory systems. Moreover, Resistance Training will tone muscles and increase bone mass. The benefits are enormous and they are within reach of everyone.
Before beginning an exercise routine, it's recommended that you discuss it with your physician. Besides providing an evaluation of the status of your current health, the doctor may be able to make suggestions or offer goals to maximize the results from your exercise program.
Tips:

• Start with a stretch.
• Stretching prepares the body for movement. It also decreases the chances of injuries and helps prevent muscle cramps.
• Keep it slow and steady.
• Movements should be slow and steady. Stand with feet shoulder width apart and move with controlled and fluid motions.
• Breathe.

Avoid the tendency to hold your breath during parts of your exercise program because this could negatively affect your blood pressure. If you are training with weights, for example, inhale when you lift the weights and exhale during the downward motion.
Slowly increase repetitions.
For strength training to be effective, the muscles have to work. Start by performing the exercises in sets of 8 or 12 repetitions and then increase as your stamina improves.
Know your limits.
Pain should never be part of any exercise program. Muscle pulls or sore joints are signs that you need to cut back on the length or intensity of your workout.
Resistance training causes the muscles to perform on a regular basis. This positively affects the whole body by improving circulation, coordination, bone mass, and balance. Everyday tasks will become easier when resistance exercises are followed.

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