Machine Based Exercises For Seniors
Doctors and scientists continue to look for ways to reverse the ravages of aging. People are trying out the latest diets and supplements or paying for expensive hormone replacement therapy to turn back the clock.
The truth is seniors don’t have to look far for the “Fountain of Youth”. If you want to stand a fighting chance versus Father Time, all you need to do is exercise.
And science has proven that strength training is the best way to do it.
Strength Training For Seniors
Strength training has the following benefits for seniors:
• Improves blood circulation
• Maintains muscle mass
• Strengthens bones and ligaments
• Regulates blood sugar
• Strengthens the heart
Collectively, these benefits reduce the risk of injury, lower the risk of diabetes and heart disease, enhance cognition and prevent memory loss.
Science has further shown that strength training reduces the risk of acquiring dementia and Alzheimer’s Disease.
5 Best Strength Training Machines For Seniors
For seniors, strength training means doing exercises that improve functionality while targeting multiple muscle groups at the same time. Although many seniors are still capable of handling free weights, machines are a safer option.
Machines have safety features and movement is locked in a fixed pathway. This enables seniors to exercise through a full range of motion safely and under control. Of course, a trainer must always be present to supervise and assist.
The best machine exercises for seniors are as follows:
1. Leg Press – There are selectorised versions of the Leg Press which make it easier to adjust the amount of resistance. Leg Press targets the thighs, hamstrings, glutes and hips. Make sure your back is firmly secured on the seatback. Your knee should never extend past your foot at the bottom position.
2. Seated Leg Curl – The seated leg curl is safer than the lying version because there are less shearing forces on the knees. It also follows a more natural pathway which makes it a better exercise to improve functionality.
3. Hammer Strength Row – Seniors typically suffer from neck and shoulder pain. The Hammer Strength Row not only builds the back muscles but also the smaller and harder to hit supraspinatus and infraspinatus muscles which reduce the risk of having shoulder and neck problems.
4. Smith Machine Deadlift – The Smith Machine allows seniors to safely engage in the best exercise for strengthening the back, the Deadlift. You can adjust the range of motion starting from a point 10cm below the knees. At this angle, the back should be at 70 degrees which places the senior at his strongest and safest position to lift.
5. Hammer Strength Chest Press – This machine will strengthen the chest, shoulders and triceps. The Hammer Strength Chest Press will improve functionality better than the Bench Press.
Sample Strength Training Program For Seniors
This program can be used for 3 workouts per week. Work volume and intensity should be adjusted as follows:
Monday – 3 sets x 15 - 20 reps
Wednesday – 3 sets x 10 reps
Saturday – 3 sets x 8 reps
The trainer should find a weight that the senior can handle comfortably while hitting the target number of reps. All weights used plus performance notes must be tracked and recorded in a log book.
Warm Up:
• Stationary Bike x 10 minutes
• Dynamic Stretches x 10 minutes
Strength Training Routine: Please refer to the sets and reps schedule
• Smith Machine Deadlift
• Leg Press
• Hammer Strength Row
• Hammer Strength Chest Press
• Seated Leg Curl
Warm Down:
• Stationary Bike x 10 minutes
• Static Stretches x 10 minutes
The rest periods will depend on the level of conditioning and fitness of the senior. Generally 2 to 3 minutes between sets and 3 minutes between exercises should be sufficient time for recovery.
