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Senior citizens should perform cardiovascular, strength and resistance training to promote fat loss. As we get older, we lose muscle. When we reach our 40s, muscles mass can decline as much as 5 percent and this decline gets much worse when we turn 50. Muscle is crucial for fat loss because the more muscle we have the more calories we continue to burn even at rest. Muscle helps burn calories and prevents us from gaining unwanted weight.
Performing cardiovascular exercises burns numerous calories, elevates your metabolism, burns fat and helps with blood circulation. Its best to start off slowly and warm-up well before performing cardiovascular movements. Your goal should be to build up your duration for a full five minutes while keeping your heart rate up. Ballroom dancing and walking are great cardiovascular exercises to perform. Remember you never want to push yourself where you are breathless or feel weak. Always consult with your physician before starting any form of cardiovascular training.
Strength training promotes weight loss because you acquire lean muscle. The more muscle you have than the more calories you burn even while you are not exercising. Strength training should be performed a minimum of two days weekly while performing a maximum of 10 exercises weekly. Senior citizens should engage the major muscle groups such as the back, chest, shoulders and legs. Squats, lower back press and knee lifts are all good choices. While performing strength training movements, do not lock your elbows or knees because this could cause strain to your joints. Remember to properly breathe for optimal strength since this does not raise high blood pressure.
Water aerobics burn excess fat because of the resistance that the water provides. This resistance creates lean muscle mass and therefore less fat on your body. Some examples of exercises in the water are jumping jacks, walking, squats, and even punching. Cassady in 1992 and Darby in 2000 displayed that performing exercises in the water versus the land created more fat loss. Water aerobics are a safe method of burning calories because they reduce the risk of injuries to your joints and muscles. Exercising in the water also prevents overheating to your body.
Senior citizens should be performing resistance training exercises three to five times weekly, says the National Academy of Sport Medicine, utilizing 40 to 80 percent of their overall energy. Resistance training builds lean muscle. Seniors citizens should perform eight to 20 repetitions per one to three sets weekly. Senior citizens should keep their progressions slow and start with stabilization training first. These stabilization exercises consist of core and balance movements.