This 20 Min Strength Training for Seniors and Beginners features 10 gentle exercises for seniors using dumbbells or the weight of your choice to build muscle, increase bone density, burn fat, and boost feel-good hormones. This senior workout weights will increase your strength and improve your balance to keep you mobile and prevent falls.
Whether seated or standing, these exercises cater to all fitness levels. Each exercise comprises 12 repetitions, aiming for 8-12 reps per set. Incorporate 1-3 sets in one session to efficiently build muscle. Elevate your well-being through this accessible and empowering workout, tailored specifically for seniors and beginners seeking a gentle yet effective approach to strength training.
Without weights, this workout can be done everyday. But strength training like this that hits all of your major muscle groups with weights should be done twice a week with at least one day of rest to allow your muscles to recover. The weight you choose depends on the exercise -- so for shoulder work, stick with no weights or very light weights because small muscles support your shoulder joint. Here's a link to more info and a video on how to select the right weight: bit.ly/36XbTDs
00:00 Introduction
04:13 Marching with weights
05:15 Heel Raises
06:18 Step Outs
07:50 Single Arm Pulls
10:14 Goal Post Lifts
12:16 Single Arm Lifts
13:31 Tricep Kickbacks
14:30 Hammer Curls/Kicks
15:59 Side to Side Abs
11:37 Circle Arms/ Hamstring Curls
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 55 calories
🔥 A 200 lb (90.7 kg) person: 91 calories
Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, terrain, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.
Want more ways to increase your muscle mass and bone density? Try these:
• Chair Workout | 20 Min...
• 25 minute TUT Strength...
• 25 MIN WALK & STRENGTH...
• 15 minute Intermediate...
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
13 июн 2024
