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Exercise is widely regarded as an important part of health Elderly – Especially strength training.
Health agencies recommend adults to get at least 150 minutes of moderate intensity per week Aerobic exercise At least two days of strength training exercises, including weightlifting or muscle building activities.
Marfred Suazo, known online as coach Fonz, was a lifelong sports rival before becoming a fitness coach in New York City about 10 years ago.
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Suazo said he would focus on the elderly when training thousands of people of all ages.Decades of power. ”
He told Digital to Fox News Digital in an interview on camera. “We have a fourth decade, which is crucial. When we are 50, 60, 70, or even 80, we have different requirements.” (See the video at the top of the article.)
Marfred Suazo (also known as coach Fonz) is working out. Suazo said he would mentor the elderly and stare at them with “decades of power.” (Coach Fonz)
“We stop ourselves in our Fitness Journey And have the ability to do daily tasks such as carrying groceries and going up the steps. ”
Strength training should be a “main priority” for older people, Suazo said, as skeletal muscles (what he calls “long-living organs”) begin to decline over time.
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“Skeletal muscles are like our body armor,” he said. “It prevents falls, prevents hip joints from rupturing, which helps all of these things.”
Keep muscles for Aging womanSuazo points out that it helps prevent osteopenia and osteoporosis.
Suazo was a lifelong athlete before becoming a fitness coach in New York City about 10 years ago. (fonzthetrainer)
6 strength training pillars
When training strength, Suazo recommends that older people focus on the following six core sports pillars Functional fitness.
“You want to put together all these pillars and you want to train in this way so you can target all of these areas,” he said.
push
This includes the movement of athletes pushing weight away from their bodies, usually working on their chest, shoulders, and triceps.
Some common examples include push-ups, bench press, chest pressure and inclination.
Pushing exercise is where those people push their weight physically, usually working on their chest, shoulders, and triceps. (iStock)
pull
With this exercise, the weight will be pulled towards the body. These exercises target the back muscles and biceps.
Some examples include pull-up, bulge, dumbbell row, curved row, lat pull-down, and inverted row.
Pulling exercises target the back muscles and biceps. (iStock)
carry
This requires maintaining weight while walking, which helps improve posture and stability, enhance grip, and works on the shoulders, upper back, core and hips.
“You want to be able to carry at least 70% of the weight,” Suazo suggests.
Carrying exercises require weight maintenance, which helps improve posture and stability, enhance grip, and work on the shoulders, upper back, core and hips. (iStock)
hinge
“It’s crucial to articulate on the hips,” Suazo said. “It allows you to bend and stretch your hips.”
These hip dominant movements – including deadlifts, hip thrusts, kettlebell swings and a wonderful morning – follow the back of the body muscles such as hips, hamstrings and back chains.
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Elevated Press
The focus of vertical pressure exercise is to strengthen the shoulders, triceps and core.
Some examples include overhead pressure, shoulder pressing and pressing.
The focus of vertical pressure exercise is to strengthen the shoulders, triceps and core. (iStock)
squat
According to Suazo, squats are an essential movement for the quad, hips and core.
There are several variations, including front squats, cup squats (weightlifting or kettlebell), back squats (holding the pole on the shoulder), and cracks (fixed lunges).
According to Suazo, squats are an essential movement for the quad, hips and core. (iStock)
getting Started
For real beginners, Suazo says it’s better to “stay on fundamentals” like alumni, push-ups, pull-ups and squats.
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“If you can’t do the prosecution, I’ll do the overturned line-I think it’s original,” he said. “If you can’t do that, resisting band training is a huge way to get started.”
“And you can do it at home. You don’t have to be in the gym.”
For real beginners, Suazo (pictured) says it is best to “stay fundamentals” such as aerobics, push-ups, pull-ups and squats. (fonzthetrainer)
The trainer stressed the importance of starting slowly and gradually gaining weight 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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“These three things, when they are together, they can improve you better,” he said. “So, I think it’s very beneficial to focus on these three, especially as I get older.”
Those who are considering starting a new practice plan should consult And the doctor To prevent damage.
