Dangers
When training with weights, there are always a number of risks that need to be minimized when training correctly.
- Safety on the appliance: Always make sure that all weights are firmly anchored in the appliance and in the guide.
- Safety by persons: You should never do weight training completely alone. Pay attention to the presence of others even when training at home.
- Safety of the load: Never trust more than actually possible. Always increase the number of repetitions before the weight.
- Exercises that are gentle on connective and supporting tissue: Although bones, ligaments, tendons and cartilage are strengthened by regular strength training, these adaptation effects on the connective and supporting tissue are only achieved after several months to years. Injuries in this area always occur insidiously and inconspicuously, so that it is usually too late at the first signs.
- Therefore: Avoid overstretching movements, excessive weights and fast movements.
Methods
The right load, intensity and break design are prerequisites for optimal training performance at any age. In a health-oriented strength training the intensity is about 40-60% of the maximum performance capacity. This corresponds to a training with about 15-20 repetitions in one training set.
At least 3 sets should be completed per machine.The pauses between the individual sets are about one minute. A sufficient training (minimum program) can therefore be carried out in about 30 minutes. You will find a list of the most important basic exercises in geriatric sports below.
Muscle groups
Since strength training for older people should always be carried out under the aspect of health, some muscle groups should preferably be trained. First and foremost, training of the support and holding muscles is recommended. This includes the abdominal muscles and back muscles. In addition, an adequate, functional training of the leg muscles is in the foreground.
Tips for training
- You are never too old to start a strength training. The musculature is adaptable for a lifetime.
- Look for suitable training partners, so that the sport is carried out together.
- Always train at the beginning under the guidance of a professionally trained trainer.
- Start slowly. The training weight is never maximum or submaximal during strength training at an older age.
- Always consider the safety aspects.
In order to optimize the effects of training, age-appropriate endurance training should be integrated into a training plan.
The most popular forms of training include walking, cycling and swimming. The load should be selected so high that the athletes can entertain themselves during training. Every athlete, regardless of age, should decide for himself which endurance discipline he wants to choose.
However, it is recommended that strength training and endurance training not be combined in one training session. A change would be better. An optimally designed strength training plan should not lack a sufficient muscle stretching program.
Especially at an advanced age, mobility decreases increasingly. Anyone who trains the muscle regularly risks long-term shortening of the muscles, tendons and ligaments. In everyday life, one-sided movements often lead to mobility deficits, which can be counteracted by specific stretching exercises.
Since the load during strength training at an advanced age is not particularly high, stretching exercises immediately before and after training are not mandatory. However, targeted stretching exercises should always be integrated into a separate training plan between training sessions. Here you can find more information on the topic
- Stretching
- Stretching exercises
