Use this exercise for senior citizens as part of an upper body workout for aging fitness. The American College of Sports Medicine and American Heart Association released these guidelines for strength training.
This routine is being demonstrated by an exercise physiologist specializing in work with senior citizens. If your aging parents are beginning a new exercise program, they should consult their doctor to determine the proper weights and repetitions.
UPPER BODY EXERCISES FOR SENIORS
Do the exercises below in order for a complete upper body workout
1. Bicep Curls
2. Tricep Extensions
3. Seated Chest Press
4. Shoulder Joint Mobility
5. Lateral Shoulder Joint Strengthening
"Rx for weight training: Two to three workouts per week of all major muscle groups on nonconsecutive days at a weight that allows 10 to 15 repetitions per set are recommended. Muscle-strengthening activities include exercises with free weights, resistance bands, or weight machines as well as sit-ups, push-ups, and pull-ups."
Tricep extensions can be used as part of Upper Body Exercises on alternate days. They should always be paired with
Bicep Curls to make sure that muscles on either side of the upper arm are properly strengthened and balanced. The weights are very inexpensive and can be purchased in as small as 1 or 2 pound units.