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Fit After Fifty
Exercises
for Muscle Toning and Strengthening
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Exercises
for Muscle Toning and Strengthening |
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Here are some easy weight training exercises you can do to. You'll need to use
weights that are heavy enough to challenge your muscles. You can get small dumbbells -- 2, 3, 5,
and 8 pounders are good -- at most discount department stores, and of course at sporting good
stores. You can also use tubing, but for this article, we'll talk about the dumbbells.
You should warm up by walking or jogging in place for 5 minutes or so.
For each exercise, do sets of 10 to 12, resting one minute between sets. I like to do 3 sets as a rule.
If you are new to exercising, use the lightest weights and build up to heavier ones over the weeks.
Start out twice a week and, as you begin to feel stronger, try at least three times a week. Each
exercise will need the right weight and you will have to determine that. Make your movements slow
and controlled. That works the muscle best.
Below
are some basic muscle toning exercises ...
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| Bent Over Row: Using a bench or the side of the bed, one knee and hand on the bed, keeping back
straight, let your arm hand straight down toward the floor holding the weight in that hand. Squeeze your shoulder blades together, bend your elbow lifting the weight until it's close to your underarm,
pause and lower. This will work your back, rear of shoulders and front of your upper arm. Now
switch and do the other arm.
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| Arm Curl: While seated, feet flat on the floor, spread out wider than shoulder width, place your left
elbow against your left thigh. Hold a weight in your left hand and, starting with the arm straight, hand down toward the floor, palm facing forward, slowly bend your left elbow, bringing the weight
toward your shoulder, squeezing your biceps at the top of the movement, then slowly lower the
weight. Do reps. This works the front of the upper arm (biceps). Switch and do the other side.
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| Shoulder Press: Standing, feet shoulder-width apart, knees slightly bent, hold the dumbbells at
shoulder height with palms forward and elbows bent and pointing down. Straighten your arms and press the dumbbells over your head toward the ceiling. Pause, return to starting position. This works
your shoulders and back of upper arms.
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| Chest Press: Lying on the bench, floor or bed, elbows bent at a 90-degree
angle, upper arms
parallel to floor, holding dumbbells, press up toward the ceiling until your arms are straight, not locked. Pause and lower to starting position. Do reps. Works chest, front of shoulders and back of
upper arms.
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Lying
Triceps Extension: Lie on your back on a
firm surface such as the floor (on a pad or thick carpet) or a
workout bench (for those who go to the gym). Place a rolled up
towel under your neck for support. Have your knees bent and feet
flat on the floor (or heels on the bench). Now, as always when you
are going to perform a workout movement, contract those abdominal
muscles to stabilize your torso and support your back. Bring your
full back in contact with the bench (or floor). You don't want to
arch the back. Hold a dumbbell in each hand with your arms
straight above your |
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body
in line with your shoulders, and your palms facing each other.
Keeping your upper arms and shoulders in this position, bend your
elbows lowering the dumbbells toward your shoulders. They should
be on either side of your face at cheek level. Now straighten your
arms to return to starting position. Don't lock your elbows. It's
the pushing movement back up to the starting position that works
the muscle, and always remember to move the weights up and down
slowly.
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| Triceps Kickback: One knee and hand on the bench or bed, back straight, shoulder blades together,
upper arm parallel to the floor, palm in, hand with weight pointing toward the floor at a right angle to
upper arm. Slowly raise the dumbbell behind you by straightening your arm. Keep your upper arm
still and parallel to the floor. When your arm is straight, squeeze the muscle on the back of your
upper arm (triceps), pause and return to starting position. Be sure to keep your upper arm still. This
works your triceps at the back of the upper arm. It's a great exercise to firm up that flab we mentioned at the beginning of this column. Do reps. Switch and do the other side.
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Overhead
dumbbell press: Stand with your feet hip-width apart, knees
straight but not locked, torso straight and abdominal muscles
tight. Hold a lightweight dumbbell (3-5 lbs. to start) in each
hand, palms facing in toward each other, hands at shoulder height
and elbows pointing down. Keep your body aligned from your head
down through your feet and do not sway front to back as you do the
move. Do not look down. Keep looking straight ahead. Now press
upward toward the ceiling with the weights, and as you press |
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| upward, bring the weights gradually closer, but
not touching. You will form a near-triangle. The weights should
end up overhead and slightly in front of your body. (Refer to
illustrations.) Do 8 to 12 repetitions (reps) 3 times (sets) 2
times a week. Do the move slowly. Don't lean backwards -- this
will put pressure on your lower back. Make sure you are on solid
ground and keep feet at hip width. If you can't do the move with
dumbbells, start out with empty hands and just work on flexibility
for starters. When the movement is comfortable, add a very light
weight (1-2 lbs.) and work with that until the move is
comfortable. This move, if done properly, can help stabilization
and balance because it enlists the aid of many muscles to maintain
the correct alignment. It is always better to do your exercises in
front of a mirror so you can keep your form in check. Remember -- Form
is Everything! |
| Squat: Standing with feet at shoulder-width, buttocks
tucked in, back straight, abdomen tight, extend both arms straight
out in front of you, palms down. Now, bend at the knees as though
you were about to sit down. (See illustrations) You may want a
chair behind |
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you in case you do sit down, except that is not the aim. You
want to get as close to the chair as you can without actually
sitting on it. Now, return slowly to the standing position and
repeat the move. If your legs are very weak, do sit, then raise
up. Or do partial squats (just a few inches) while standing in
place until you become stronger. While doing the move, try not to
bend forward as you lower yourself toward the chair, at the same
time keeping your back straight, abdominals tight and arms
extended. Don't go lower than the chair height. Your thighs should
be parellel to the floor, no lower, and your knees at right angle.
Inhale as you lower yourself and exhale as you begin the upward
movement. Works gluteals and thighs.
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| Here is a simple hip stretch move that can improve strength,
movement and balance (see illustrations): Using a straight back
chair, table or kitchen counter, to brace yourself, stand holding
onto the chair with your right hand, bring your left knee up until
it is at hip level, then lower it and, without letting your foot touch the |
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floor, sweep your leg backwards. Repeat the move 3 to 10 (or more)
times. Now switch and repeat the move with the other side. Do
daily. Try this variation. Lift the knee as high as you can and
lower it and repeat the lift then do the sweep back. Keep the move
going for the repetitions, repeating the double knee lift at the
start of each move. When you sweep gack, tighten the buttocks and
go for the stretch as far back as you can. Hold that for a few
seconds before returning tot he knee lift.
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Forward Lunge:
(Strengthens the thigh, buttocks, calf and hip muscles.) Stand
next to the counter holding on with your left hand, torso
straight, shoulders back, feet together. Now step forward with
your right foot, keeping the left foot in place but rolling onto
the toes as though you were taking a walking stride. Bend your
knees into the "lunge" position , hold for a count (1)
and push back to return to the starting position. Repeat the move
5 to 15 times. Switch sides |
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and repeat with the other foot. Note: the length
of your step will tell you how far to bend your knees. You want
your forward knee to stay over your ankle, not further forward
than your ankle. (See illustration)
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| Side Lunge: (Strengthens
thighs, inner thighs, upper hips, buttocks and hamstrings.)
Stand facing the counter holding on with both hands for stability.
Keep spine straight (always) and abdominals tight (always). Take a
step sideways with the right foot, this time bending only the
right knee and keeping it in line with the ankle. Your torso
should be centered between the legs and your left leg straight, left foot in original spot. Hold
for a count (1). |
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Now push off with the right foot to return to the
starting position. Repeat the move 5 to 15 times. Now switch and
do the move with the left foot keeping the right foot stationary.
Again, it is up to you how large a step you want to take. Ideally
the steps in the lunges are long strides, but if you have strength
or balance issues, you want to start out with smaller steps. Wear
good fitting shoes with non-slip soles.
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The subject matter covered in the Fit After
Fifty column is not intended to provide personal medical advice, which should be obtained
from a qualified health professional. Persons are urged to see their physician before
beginning an exercise program for the first time or if they have had a heart attack, are
at risk for heart disease, have experienced dizziness recently, have broken a bone
recently, or have diabetes.
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