Fitness expert reveals 6 strength training pillars that older adults should dominate

Exercise is widely considered as an essential health component for older adults, particularly strength training.

Health agencies recommend that adults obtain at least 150 minutes per week of aerobic exercise of moderate intensity and at least two days of strength training exercises, which includes lifting weights or performing muscle construction activities.

Marfred Suazo, known online as Fonz The Trainer, was a lifelong sports competitor before becoming a fitness coach in New York City almost 10 years ago.

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In the training of thousands of people of all ages, Suazo said that he trains the elderly with his eyes towards the “decades of force.”

“We have our fourth decade, which is crucial. When they turn 40, while we turn 50, 60, 70 and even 80, there are different requirements,” Digital’s News told News in an interview in the camera. (See the video at the top of the article).

“We are avoiding decreasing on our physical conditioning trip and in our ability to do daily things, such as bringing edible and climbing the steps.”

Force training must be the “main priority” for older adults, said Suazo, because the skeletal muscle, which he calls the “longevity organ” begins to decrease over time.

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“The skeletal muscle is like the armor of our body,” he said. “Prevents falls, avoids hip breakage, helps with all these things.”

Suzo, which helps prevent osteopenia and osteoporosis, said that muscle preservation is particularly important for aging women, since it helps prevent osteopenia and osteoporosis.

6 strength training pillars

When strength training, Suazo recommends that older adults focus on the next six central movement pillars for functional aptitude.

“You want to have all those pillars in order, and you want to structure your training that way so you can aim at all these areas,” he said.

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Push

This includes movements in which the person pushes the body’s weight, which usually works in the chest, shoulder and triceps.

Some common examples include flexions, bank press, chest presses and sauces.

Pull

With this type of movement, the weight is thrown towards the body. These exercises are directed to the muscles and biceps of the back.

Some examples include Pull-Us, Brin-ups, dumbbell ranks, bent rows, Pulldowns lat and inverted rows.

Carry

This implies maintaining the weight while walking, which helps improve posture and stability, strengthens grip and work the shoulders, the upper back, nucleus and hips.

“You want to be able to carry at least 70% of your body weight,” said Suazo.

Hinge

“Hip dinging is crucial,” Suazo said. “It allows you to bow and extend your hips.”

These dominant hip movements, which include dead weight, hip thrust, swing of Russian weights and good mornings, the muscles work along the back of the body, such as buttocks, hamstrings and the posterior chain.

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Air press

Vertical press movements focus on strengthening shoulders, triceps and nucleus.

Some examples include the superior press, the shoulder press and the thrust press.

Bend

The squat is an essential movement that is directed to the quads, the buttocks and the nucleus, according to Suazo.

There are several variations, including the front squat, the cup squat (holding a weight or teapot bell), squats on the back (holding a bar on the shoulders) and the divided squat (stationary lunge).

Starting

For true beginners, Suazo said that it is better to “stick to the foundations”, such as calistians, flexions, flexions and squats.

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“If you can’t do pull ups, I would make inverted ranks, I think it’s primary,” he said. “If you can’t do them, resistance band training is a tremendous way to start.”

“And you can do it at home. You don’t have to be in a gym.”

The coach emphasized the importance of slowly and progressively starting the weight to challenge the body.

Strength training should also be combined with cardiovascular activity and mobility to create what Suazo calls the “tripod effect.”

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“Those three things, when they join, can sustain you much better,” he said. “So I think that focusing on the three is super beneficial, especially as we age.”

Those who are considering starting a new exercise program should consult with a doctor to obtain guidance to prevent injuries.