Weight training is the most common form of exercise focused on improving your strength. It is so efficient for overall body health that everyone should include some weight training in their weekly routine. Up to 72 hours after you workout with weights, your body is still burning calories, carbohydrates and fat.
That means weight training is excellent for regulating a healthy body weight. It also improves your cardiovascular health, has been linked to fighting depression and stress, and leads to personal independence through better flexibility and balance. If you are over 60 years of age, consider the following weight training tips to limit your risk of injury, and to reap the most benefits.
Test the Water before You Jump Into the Pool
Have you ever dipped your big toe into pool water to check the temperature? That’s the same thing you need to do here. You don’t want to jump in with both feet and immediately adopt a demanding weight training routine. Take it slow.
Start off with very light weights, and low repetitions and numbers of sets. You are probably naturally weaker than when you were young. You can change that effectively with weight training, but you need to start off slow to avoid injury, gradually picking up the pace over time.
“What’s Up, Doc?”
That favorite saying of Bugs Bunny applies well to anyone 60 or over that wants to take up weight training. You should consult your physician before you start lifting weights. There could be some underlying health condition you suffer from that you do not know about.
Weightlifting is a strenuous exercise, putting pressure on not only your physical body, but your respiratory and cardiovascular systems as well. So check with your doctor before you start a weightlifting program. (This tip applies to anyone, regardless of age.)
Never Lift by Yourself
Unless you are performing simple biceps curls with light weights, you need a spotter. Injuries in the weight room happen on a regular basis. If a serious injury should occur, having someone around to help pull a weight off of you or call for help could turn out to be a life-saving precaution. This is easily done when you practice the next weightlifting tip for the over 60 crowd.
Aside from acting as a spotter, your partner can provide much-needed motivation when you don’t feel like working out. In turn, you can do the same for your partner. This also adds a nice social element to your weight training. If you travel to a gym to strength train, this allows you to take turns driving, cutting down on the cost of fuel for your vehicle.