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 sec rest
Chest press
1 sets
12 reps
90 sec rest
Seated row machine
1 sets
12 reps
90 sec rest
Machine shoulder press
1 sets
12 reps
90 sec rest
Wide-bar pull down ( neutral grip)
1 sets
12 reps
90 sec rest
Seated machine leg extension
1 sets
12 reps
90 sec rest
Lying leg curl
1 sets
12 reps
90 sec rest
Back extensions
1 sets
12 reps
90 sec rest
Abdominal crunch machine
1 sets
12 reps
90 sec rest