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The Ultimate Science-Based Resistance Training Routine for Older Adult

Goal

Based in the review into resistance training for older adults was published in Experimental Gerontology. The goal is to improve the stamina throug the exercises and easy tips: Only 1 set per exercise until the muscle failure, 2-4 sec in concentric and eccentric phases, 10-12 reps (60-90 sec.), don't stop the breath, 2 times per week (with 48-72 hours of rest between each training).
Leg Press
1 Sets   12 reps   90 seg desc
Nivel básico
Chest press
1 Sets   12 reps   90 seg desc
Nivel básico
Seated row machine
1 Sets   12 reps   90 seg desc
Nivel básico
Machine shoulder press
1 Sets   12 reps   90 seg desc
Nivel avanzado
Wide-bar pull down ( neutral grip)
1 Sets   12 reps   90 seg desc
Nivel avanzado
Seated machine leg extension
1 Sets   12 reps   90 seg desc
Nivel avanzado
Lying leg curl
1 Sets   12 reps   90 seg desc
Nivel avanzado
Back extensions
1 Sets   12 reps   90 seg desc
Nivel avanzado
Abdominal crunch machine
1 Sets   12 reps   90 seg desc
Nivel avanzado

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