The Ultimate Science-Based Resistance Training Routine for Older Adult
Target
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 series
12 reps
90 seg desc
Chest press
1 series
12 reps
90 seg desc
Seated row machine
1 series
12 reps
90 seg desc
Machine shoulder press
1 series
12 reps
90 seg desc
Wide-bar pull down ( neutral grip)
1 series
12 reps
90 seg desc
Seated machine leg extension
1 series
12 reps
90 seg desc
Lying leg curl
1 series
12 reps
90 seg desc
Back extensions
1 series
12 reps
90 seg desc
Abdominal crunch machine
1 series
12 reps
90 seg desc