Seniors should incorporate strength training exercises into their weekly exercise routine to help themselves maintain muscle mass and improve balance and stability. According to Helpguide.org, performing strength training exercises can help seniors stay active, healthy and independent. If you don't have a way to get to the gym regularly, or if the thought of navigating a weight room seems overwhelming, strength training exercise videos can help lead you through an effective routine without needing to leave your house.
Types of Videos
Seniors don't have to limit themselves to senior-specific strength training videos. When purchasing a video or viewing a video online, look for one that caters to your fitness level and experience. If you've been weight training most of your life and you feel comfortable with most strength training exercises, don't limit yourself to a chair exercise video or a band workout.
Most videos fall into one of two categories: instructional or workout. Instructional videos are designed to break down an exercise into easily digestible pieces and teach you how to perform it correctly. Workout videos generally provide a full-fledged workout with tips and reminders here and there, but less specific instruction. Some workout videos offer an instructional component so you can stop the routine to learn the movements. If you're just starting out and want to make sure you're performing exercises correctly, make sure you research instructional video clips online or you purchase a video with an instructional component before moving up to a full-fledged workout.
Finding Videos
You don't have to spend a lot of money to find strength training videos. If you want a video that you can pop into your DVD player or VCR, big box retailers like Best Buy, Wal-Mart and similar stores offer a reasonable selection of exercise video options. Particularly if you're looking for a VHS video, you may want to look at garage sales and thrift stores; for a wider variety of options, you can shop online at stores like Amazon.com and eBay, which are especially nice retail options when searching for an exercise video niche like senior strength training.
You can also access a number of free videos online. Websites like "Fitness" magazine online, Exercise.com, Exercise TV and the American Council on Exercise all provide free instructional strength training video clips, and some even offer mini-workouts.
Modifying Routines
If you pick up strength training video designed for the general population, it may not give you options for modifying exercises. Listen to your body while performing the routine and make modifications if you feel pain, or you can't perform the exercise as shown. For instance, if you're worried about your balance, place sturdy chairs nearby while performing squats and lunges so that you can hold onto the chair back for stability. Similarly, if you have a hard time getting down onto the floor to perform pushups, you can remain standing and perform pushups by pressing yourself against a wall. Certified strength and conditioning specialist Lance Williams emphasizes that a little muscle burn is normal, but pain is not. If you feel pain or discomfort, stop or modify the exercise to prevent injury.
Considerations
If you're looking for a beginner's senior strength training video, look for one that incorporates chair exercises, exercise bands and body weight exercises. These types of videos prevent you from needing to spend a lot of money on dumbbells or other weight equipment, and they teach you how to use your own body to develop strength, balance and flexibility - all important facets of long-term functional health.
References
- HelpGuide.org: Senior Exercise and Fitness Tips
- Lance Williams; Certified Strength and Conditioning Specialist, Salem, Oregon
Member Comments