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Exercise is widely regarded as the most important component of health for Older adults – Especially strength training.
Essential agencies recommend adults to receive at least 150 minutes per week of moderate intensity aerobic exercises And at least two days of exercise for strength training, which include lifting weights or performing muscle construction activities.
Morfred Suaz, known on the Internet as a fonz coach, was a lifetime sports competitor before he became a fitness trainer in New York almost 10 years ago.
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Training thousands of people of all ages, QA said he trains elderly adults out of attention “decades of force“
“We have a fourth decade that is crucial. Since we are 40 years old when we are 50, 60, 70 and even 80, there are different requirements,” he said in an interview with Fox News Digital. (Watch the video above the article.)
Morfred Suaz, also known as the fonz coach, is drawn. Suz said he trains elderly adults, taking into account the “decades of force.” (Fonz coach)
“We hinder ourselves declining in our Fitness -Travel And in our ability to do daily things, such as moving products and walking the steps. ”
Strength training should become a “top priority” for older adults, said the Suaz because the skeletal muscles – which it calls the “longevity” – begins to decline over time.
“The skeletal muscles are similar to our body armor,” he said. “This prevents falls, it prevents the breakdown of the thigh, helps all these things.”
Muscle conservation is especially important for Aging womenHe noted the Suaz because it helps to prevent osteapenia and osteoporosis.
Suz was a lifetime sports competitor before he became a fitness trainer in New York almost 10 years ago. (Fonzhtrainer)
6 pillars of strength training
If SUAZO’s strength workouts recommends older adults to focus on the next six main motion pillars Functional fitness.
“You want all these pillars in order and you want to create training so that you can focus on all these areas,” he said.
Push
These include movements when a person pushes weight from the body, usually works in the chest, shoulders and triceps.
Some common examples include push -ups, presses, chest presses and lowering.
Pressing movements are those where a person pushes weight from the body usually works in the chest, shoulders and triceps. (Istock)
Pull
With this type of movement, the weight pulls to the body. These exercises focus on the back and biceps muscles.
Some examples include pull-ups, chin, rows with dumbbells, bent rows, patch-meat and inverted rows.
Pull the exercises, focusing on the back muscles and biceps. (Istock)
Carry
This entails weight content while walking, which helps to improve posture and stability, strengthens the clutch and run the shoulders, the upper back, the core and the hips.
“You want to be able to wear at least 70% of your body weight“Cougled Suz.
The carrying of carrying the weight content during walking, which helps to improve the posture and stability, strengthens the adhesion and run the shoulders, the upper back, the core and the hips. (Istock)
Hinge
“The admiration for the hip is crucial,” Sooz said. “It allows you to lean and expand your hips.”
These movements of dominant hips, including thrust, hips, oscillations and good morning-will work with muscles along the back of the body, such as gluten, hips and back chain.
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The overhead press
The vertical movements of the press focus on strengthening the shoulders, triceps and nucleus.
Some examples include the overhead press, the shoulder press and the pressure.
The vertical movements of the press focus on strengthening the shoulders, triceps and nucleus. (Istock)
Jump
According to the Suz, squats are a necessary movement that is aimed at the quads, buttocks and the core.
There are several variations, including front squats, squats (holding weight or bell of a kettle), a rear squat (holding a bar on the shoulders) and a split of squats (stationary launch).
According to the Suz, squats are a necessary movement that is aimed at the quads, buttocks and the core. (Istock)
Opening
For real beginners, the Suaz said that it is better to “follow the basics” as Calisters, push -ups, pull -ups and squats.
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“If you can’t do pull -ups, I would do the inverted lines – I think it’s original,” he said. “If you can’t do this, a resistance range is a huge way to start.”
“And you can do it at home. You don’t need to be in the gym.”
For real beginners, the Suaz (pictured) said it is better to “follow the basics” as Claistenics, push -ups, pull -ups and squats. (Fonzhtrainer)
The coach emphasized the importance of starting slowly and gradually increasing the weight Drop the body call.
Strength workouts should also be combined with cardiovascular activity and mobility to create what Suazo calls “a tripod”.
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“These three things when they come together, they can hold you much better,” he said. “So I think the emphasis on all three is very useful, especially when we get old.”
Those who consider the opportunity to start a new exercise program should consult with a doctor To guide to prevent injuries.
