It is more and more common to meet people who are approaching or have already passed their eighth decade in excellent physical condition. Today, greater longevity comes with opportunity reach a healthier adulthood that decades ago. Just as important as a medical examination: the key is physical activity reach old age while remaining flexible, with good mobility and independence. Achieving this requires trained skills such as strength and balance.
As age increases, greater medical surveillance and everyday food becomes healthier. However, physical activity is not always associated with health. “The problem is that socially we don’t think about prevention and how we want to live in a few years. Without counting it we don’t have a social culture of exercising for health. Generally, we associate it with an aesthetic change,” says the sports doctor Alexander Garcia. It is also reinforcing the importance of not giving up physical activity once the habit is acquired, as the untrained is lost over the years.
“It’s never too late to start exercising. Obviously, the sooner you start and the sooner your various abilities are stimulated, the better. But it’s never too late to start,” says the doctor. The specialist notes minimum guidelines which recommends including any older person who exercises; moderate intensity aerobic activitygenerally two and a half to five hours per week, or one and a half to two and a half hours per week more intense aerobic exercise.
Another guideline is to include in your routine, two or more times a week. strength exercises involving all muscles. Given that intensity is the degree of effort an activity entails for the person performing it, “something moderate would be, e.g. a brisk walk that quickens your breathing and the human pulse, or light running. And there would be more intense activity a faster run or runGarcia distinguishes.
When choosing the type of training to follow, the offers are very varied. There is evidence to that effect strength training is important. “It is within the power strength: jumping, throwing objects, kicking something, endurance: running, swimming, cycling and strength itself: Olympic lifting, bodybuilding, powerlifting.. They are all manifestations of the same ability,” he explains.
Although all exercises that strengthen it are effective, the sports specialist excludes that there is a core. “I don’t think there are core exercises. It would be wonderful, but if only three exercises were done, there would inevitably be some ability that would be untrained, would not be involved,” he notes. So consider that the ideal is to resort to multi-component activities “that work on different human capacitiesin one sitting. For this purpose, functional training is an effective option.
“Appearance functional learning in fitness, in 2006, it is related to the work of several abilities at the same time, in addition to the fact that it was later adapted to sports because: improves mobility. But, as the name says, it performs the function of crouching, standing, moving. A person loses mobility over time because he is more sedentary, because he has to work more hours sitting,” reflects the physical trainer. Paul Benadiba.
Adults: what is recommended before exercise?
The trainer advises to approach the work in a simple way, while using a small questionnaire that allows you to know the general overview, but this does not prevent you from starting the activity. “And with time investigate if there is any injury, through a specific study. In all cases it is important cardiology check-up it allows us to see what happens with the pressure during training, because the heart is required,” emphasizes the coach.
Before starting, the teacher suggests adaptation so that a person can perform functional training at any age. “When you start, prepare a assessment for adultswho may have problems with osteoarthritis or, if it has been an athlete, there may be effects of training due to wear and tear. The type of injuries present is assessed and it begins with the adaptation of strengthening large muscle structures to withstand functional training,” explains Benadiba. So if a person has knee problems, they will have to follow the effect; if you have little muscle resistance, be careful with the number of repetitions of the movements; if there are rotator cuff problems, this will be taken into account when choosing exercises to improve it.
Once the body has adapted and is ready to exercise, it usually will Accessible items are used and coordination and balance exercises are preferred. It can be with a ball, a step for going up and down, a bosu for balance, sticks for shoulder mobility, elastic bands for training different muscle groups; if it is about more trained people, it can be used kettlebell Included are exercises such as the plank, etc., which are not very common, but which help strengthen and build a functional joint.
“The fact of making a board makes the function that the core or core is stronger when you have to bend down to pick something up. throwing a ball helps coordination, to process the fast fibers that are lost. using a bosu helps Balance; step increases heart rate and improves coordination. Usually They are intermediate intensity regimensthrough coordination and play, where there is movement, but there is not much risk of causing a problem,” says Pablo Benadiba.
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