+40 Adults & Elderly Training
Be Fit Be Strong
Are you over 40 and interested in feeling stronger, healthier and more vital? Then this fitness program developed by the Cuban Cardio fitness experts, is for you!
The Be Fit Be Strong exercise program is based on sound scientific research involving exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones and improve your balance, coordination and mobility. In addition, strength training can help reduce the signs and symptoms of many chronic diseases, including arthritis. If you're not physically active now, Be fit Be strong will help you make daily activity a regular part of your life by building the essential strength that makes all movement easier and more enjoyable.
Regular physical activity is not only fun and healthy, but scientific evidence strongly shows that it's safe for almost everyone. The health benefits of regular exercise outweighs by far the risk of injury and sudden heart attacks, two of the main concerns that prevent many people from adding more physical activity to their lives. However, some people should check with their doctor before they start becoming more physically active. Experts advise that if you have a chronic disease, such as a heart condition, arthritis, diabetes, high blood pressure, or symptoms that could be due to a chronic disease, it's important that you're under the care of a doctor and talk to him or her about the types and amounts of physical activity that are appropriate for you.
Why strength training?
The Cuban Cardio training program research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns including heart disease or arthritis often benefit the most from an exercise program that includes lifting weights a few times each week. Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.
Benefits of Strength Training:
There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: Arthritis, Diabetes, Osteoporosis, Obesity, Back pain, Depression.
Arthritis Relief: The Cuban Cardio strength training program with adults and elderly clients, after only 12 weeks, showed that moderate strength training decreased pain by 50-70%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications. Similar effects of strength training have been seen in patients with rheumatoid arthritis.
Restoration of Balance and Reduction of Falls : As people age, poor balance and flexibility contribute to falls and broken bones. These fractures can result in significant disability and, in some cases, fatal complications. Strengthening exercises, when done properly and through the full range of motion, using correct training variables increase a person's flexibility and balance, which decrease the likelihood and severity of falls. One study in women 60-80 years of age and older showed a 40% reduction in falls with simple strength and balance training.
Strengthening of Bone: Menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
Proper Weight Maintenance: Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 20% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
Improved Glucose Control: Many million people have type II diabetes a staggering increase over the past years and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of 12 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.
Healthy State of Mind: Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
Sleep Improvement: People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.
Healthy Heart Tissue: The Cuban Cardio strength training program is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program. This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.
Research and Background About Strength Training: Scientific research has shown that exercise can slow the physiological aging clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits it maintains the heart and lungs and increases cardiovascular fitness and endurance, it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density. One 12-month study conducted on postmenopausal women has demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.
Motivation: If you want to make positive, lasting change in your life, it helps to spend some time thinking about motivation. What are your reasons for wanting to strength train? What are your personal goals? What obstacles do you anticipate and how might you overcome them? It's also a good idea to visualize your success and consider how you might celebrate your achievements.
Visualize Your Goals:
- Believing in yourself believing that you can leap barriers and achieve your goals is the ticket to success. One of the most powerful tools for building self-confidence is visualization. This easy technique involves imagining the accomplishment of the changes or goals you're working to achieve. It is a process of "training" purely within the mind. By visualizing in detail your successful execution of each step in a given activity, you create, modify, or strengthen brain pathways that are important in coordinating your muscles for the visualized activity. This prepares you to perform the activity itself. The technique is useful in many areas of life from avoiding anxiety during a stressful situation, to performing well during competition. You may find it a powerful tool in strength training:
- Identify the goal you want to visualize for example, walking a golf course.
- Find a comfortable place to sit and relax.
- Eliminate all distractions turn off the phone, television, etc.
- Close your eyes and focus on feeling relaxed. Free your mind of intruding thoughts.
- Now, imagine yourself on the golf course. Create a picture in your mind of the place the sights, sounds, and smells. Imagine a perfect day, warm and sunny, with a gentle breeze. Picture yourself with your favorite golfing friends, talking and laughing. Now visualize yourself starting on your way, passing the golf carts, and setting off to walk the whole course.
- Take a moment to feel the pleasure and excitement of achieving this goal.
- Then imagine yourself walking from hole to hole, enjoying the sunshine, the views, the fresh air, the good company and excellent play.
- Finally, visualize yourself finishing the course and feeling great, both physically and emotionally. montage of people exercising.
Define Your Goals: When taking on any challenge, it's a good idea to define your goals. You should identify what you want to accomplish and how you will carry out your plan. This is important when making positive change and will help you succeed. Before starting this program, set short-term and long-term goals. These goals should be S-M-A-R-T: Specific, Measurable, Attainable, Relevant, Time-based.
- A specific short-term goal may be to start strength training; the long-term goal may be easing the symptoms of arthritis, improving balance, or controlling your weight. This goal is easily measurable: Have you or have you not begun the program? Indeed, this is an attainable goal, as long as your doctor approves, and this goal is certainly relevant to living a long, healthy life. Your goal should be time-based: you should read this book within 5 days, buy the equipment you need, and set your exercise schedule within the next 5 days. Start the program within the following 2 to 3 days.
- The goals and time frame are entirely up to you. You may want to focus your long-term goals on improving a specific health condition, such as reducing pain from arthritis, controlling diabetes, increasing bone density to help combat osteoporosis, or increasing muscle mass to help with balance or weight control. Or your goal may be to bowl or play tennis, or perhaps to do all of your own chores, such as cleaning windows or vacuuming. Your success depends on setting goals that are truly important to you—and possessing a strong desire to achieve them.
Identifying Your Short-Term Goals: Identify at least two of three of your own short-term goals and write them on the personal goal- setting worksheet provided. If you have more goals, write them down as well. Remember that each goal should be S-M-A-R-T—specific, measurable, attainable, relevant, and time-based. Setting these short-term goals will help motivate you to make the program a regular part of your life.
- I will talk to my doctor about starting training.
- I will use or buy the equipment I need and get ready to exercise within 2 weeks.
- I will look at my calendar and schedule 2-3 times a week just 30-45 minute of time for exercise each week.
- I will invite my colleges, friends, family member to join me and complete my exercise program.
Identifying Your Long-Term Goals: Identify at least two or three long-term goals and write them on the personal goal-setting worksheet provided. If you have more goals, write them down as well. Are there activities that you want to do more easily over the long term? Are there things that you haven't done in some time that you want to try again? Listing these goals will help you stay with the program, see your progress, and enjoy your success. (Don't forget to use the S-M-A-R-T technique.)
- I will do each exercise 2 or 3 times each week. Within 12 weeks, I will do each exercise with 3-5 kg weights.
- After 12 weeks of the program, I will take the stairs or walk instead of the car or elevator.
- I will be able to walk everywhere locally, postoffice, store, gym.
- I will do my own vacuuming.
- I will play any type of game or sports specific outdoor or indoor tennis, dance,golf.
- I will reduce the pain and stiffness from joints, bones, tissues, arthritis
- I will smile fave fun and enjoy my training and will achive my desirable goals.
Stay Motivated: Consider these factors that motivate people to begin and stick with their exercise program. Then identify which ones motivate you:
- Pleasure: People often really enjoy strength-training exercises; they find them less taxing than aerobic workouts and love the results.
- Health and fitness benefits:Strength training increases muscle mass and bone density. It makes you feel strong and energized, alleviates stress and depression, and gives you a better night's sleep. And it can help prevent the onset of certain chronic diseases or ease their symptoms.
- Improvements in appearance: Lifting weights firms the body, trims fat, and can boost metabolism by as much as 15%, which helps with weight control.
- Social opportunities: Exercising with friends or family gives you a chance to visit and chat while you work out.
- Thrills: People who start strength training later in life often find that they are willing and able to try new, exciting activities, such as parasailing, windsurfing, or kayaking.
Celebrate Your Achievements: Making any major lifestyle change can be trying. A great way to motivate yourself to keep with the program is to properly celebrate your achievements. This may be as important as setting goals and visualizing success. When you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!:
- Buy new workout clothes or shoes.
- Make plans with friends to dance, tracking and hiking, cycling
- Go out distraction weekend getaway.
- Treat a new move or a piece of exercise equipment.
- Plan a dinning out at your healthy favorite restaurant
- Get your favorite music concert, theater or event.
- Pamper yourself with a massage, manicure, or pedicure.
- Enroll in a regular fitness class, such as ballroom, dancing, yoga, pilates or design making.
Working at Proper Intensity and How to Evaluate Your maximun Effort
Intensity: It is important to find the right balance between exercising conservatively to prevent injury and exercising consistently progressing to increased strength. This easy-to-use scale will help you determine the proper intensity of your workout. It's important to adhere to your strength training regimen as much as you can. You may find that you make a few false starts before you succeed at making this program a regular part of your life.
There may be those times when interruptions such as holidays, illness, family or work demands conspire to prevent you from doing your exercises progarm for a week or even longer. Try not to feel guilty and disappointed with yourself. Just restart your program and routine as quickly as you can. You may not be able to pick up exactly where you left off your last session, you may need to decrease your intensity and weights a bit. But stay focus with it, and you will regain that lost ground.
If you have trouble getting back in track, start back into the program slowly. always remember why you started training in the first place, why you chose your desirable goals. these it may help to reassess your goals and make new ones, as time passes, sometimes your motivations may change. The most important dont give up keep on mind how your past successes made you feel: healthy, stronger, leaner, looking good, independent, and empowered.
Exercise Intensity Indicator: Ask yourself these questions after each exercise:
Were you able to complete two sets of ten repetitions in good form?
- No: Reduce the weight to an amount that you can lift ten times in good form; rest for one or two minutes, then repeat for a second set.
- Yes: Please continue to question two.
After completing ten repetitions, do you need to rest because the weight is too heavy to complete more repetitions in good form?
- Yes: You are working at the proper intensity and should not increase weight.
- No: Please continue to questions three and four to determine how to safely increase the intensity of your workout.
Could you have done a few more repetitions in good form without a break?
- Yes: If you can do only a few more repetitions (not the entire next set of ten without a break), then at your next workout you should do the first set of repetitions with your current weight and your second set with the next weight up. For example, if you're currently using one-pound dumbbells, use two- or three-pound dumbbells for your second set.
Could you have done all twenty repetitions at one time, without a break?
- Yes: At your next session, use heavier dumbbells for both sets of repetitions.
- Remember that you should complete each repetition in proper form, using the "two-up, four-down" count.
- When you start doing the exercises with the adjustable ankle weights, you will be able to increase intensity by adding 1/2 or 0.5-2 kg weights to each leg.
Progression and How To Progress: After the first week or so of strength training, you should start doing each exercise with weights that you can lift at least ten times with only moderate difficulty. if a given exercise seems too difficult if you cannot do at least eight repetitions, then the weight you are using is too heavy and you need to scale back.
After two weeks of strength training, you should reassess the difficulty of each exercise with your current level of weights. You may start doing the overhead press with 2-4 kg dumbbells, an example. By the end of the second week, the exercise may feel very easy, you can easily lift the 2-4 kg dumbbell through the full range of motion and in proper form more than 10-15 times. You should now step up your weights to 5-8 kg dumbbells and see how the exercise feels at the new weight level.
Progression Is Important: To take full advantage of the many benefits of strength training, it's important to progress, or consistently advance the intensity of your workout by challenging your muscles with heavier weights. This continuous challenge allows your muscles to grow strong and stay strong. Progressing will boost your feelings of independence and will help ensure that you live well into old age without the fear of falling. It will also give you a tremendous sense of pride and accomplishment.
Keep on Track: With a designed program Be Fit Be Strong it's important to stick to your strength training program as much as you can. You may find that you make a few wrong starts before you succeed at making this program a regular part of your life. There may be times when interruptions such as vacation, illness, family, or work demands prevent you from doing your exercises for a week or two, or even longer. Try not to feel guilty or disappointed in yourself. Just restart your routine as quickly as you can. You may not be able to pick up exactly where you left off, you may need to decrease your weights a bit. But stay with it, and you will regain lost ground.
Exercises: The Cuban Cardio training program activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment, it's safe, even for people with health problems. The strength training prescription featured here, the motivational tips, safety precautions, and specific exercises were developed and researched. Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful regimen of strengthening exercises. The main objective, goal of this program is to help you make strength training a lifelong habit. By doing so, you will be on the track, on way to a be become stronger, active, energize and vital live.
How often should I do strength training?
New guidelines from Health and fitness suggest strength training on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms. Be sure to give your muscles at least one day of rest between workouts.
How much training exercises do older adults need?
First, you should discuss your symptoms with your personal trainier, doctor or physician and follow their recommendations. In the meantime, you might do the exercises with reduced weight maybe even use no weight and through a reduced range of motion, whatever it takes for you to do the exercises without pain. Don't worry about the bones, joints, tissues or body noises, but do avoid pain. Then progress slowly, cautiously increasing both the range of motion and the amount of weight you're lifting. Overall you should be able to strengthen your legs and improve your balance and flexibility.
Is it true that muscle weighs more than fat? Can I gain weight when I start strength training if I don't go on a diet?
Unless you increase the amount of calories you are eating, it is very unlikely that you will gain weight or become bulky. Here's why:
- one pound equals one pound regardless of whether the pound is fat, muscle, or some other substance like butter or steel. Muscle is denser and therefore takes up a smaller amount of space per pound than fat. Some scientists estimate that the space that one pound of muscle occupies is about 22% less than one pound of fat.
- If you begin strength training and continue to eat the same number of calories, you may lose some weight because you're burning additional calories while exercising.
- The important thing about strength training is the change in body composition. You will gain muscle and most likely decrease body fat even if your body weight stays the same.
- In our experience, people might drop a size after they have been strength training for a couple of weeks because their body shape has changed for the best.
- If the goal in starting strength training is to gain weight, we recommend you to increase the number of calories, consuming more raw healthy food, adding extra fruit, vegetable, low-fat dairy and whole grain serving to your daily diet.
What is the proper way to breathe during strength training?
Exhale during the most strenuous phase of the movement often referred to as exhale on the exertion. Inhale during the less strenuous phase. It is also important to inhale and exhale fully between each repetition. However, the most important thing is simply to breathe regularly. Most people assume that they are automatically breathing when in fact they are actually holding their breath. Take a moment to focus on the breathing during your training session and during other strenuous activities such as climbing up the stairs. You may be surprised to find that you are actually holding your breath.
I have a medical condition. Can I still do strength training?
If you are ready and would like to be able to participate in strength training, however, this is a decision you must make in consultation with your personal trainer and doctor or health care provider. Discuss any type of specific conditions and goals so they can make any necessary recommendations. Research has shown that individuals with chronic but stable medical conditions including the elderly can benefit significantly from strength training. It is very important to start easy carefully and progress slowly. Consider working with a qualified personal trainer or sports coach, and fitness instructor class, at least for a few sessions, to make sure your exercise form is correct. Alwyas remenber to pay attention to your body. Strength training should never cause injuries or pain if you exercise correctly. Feeling good is an indication that you are exercising properly in the way to achive your main goals.
How much exercises do older adults need?
New guidelines of health and fitness realesed regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others. Sedentary and Not doing any physical activity can be high health risk for you, no matter your age or health condition. Keep in mind, some minimun exercises and physical activity is better than none at all. Your health and fitness benefits will also increase with the more exercises and physical activity that you keep doing.
If you're a mature adult or older generally fit, and have no limiting health conditions you can follow the guidelines listed below. For Important Health Benefits Older Adults Need At Least:
- jogging 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity brisk walking every week and weight training muscle strengthening activities on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms.
- jogging1hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity jogging or running every week and weight training and muscle strengthening activities on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms.
- walking jogging An equivalent mix of moderate- and vigorous-intensity aerobic activity and weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms.
150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a tv program. The good thing is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing exercises and any physical activity at a moderate or vigorous effort for at least 10 minutes at a time.
For the Best Even Great Health Benefits 40s Mature, Older Adults Physical Activity Benefit:
- Jogging 5 hours (300 minutes) each week of moderate-intensity aerobic activity and weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms.
- Jogging 2 hours and 30 minutes (150 minutes) each week of vigrous-intensity aerobic activity and weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms.
- Walking jogging An equivalent mix of moderate and vigorous-intensity aerobic activity and weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups legs, hips, back, abdomen, chest, shoulders, and arms.
- More time equals more health benefits. If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you'll gain even more health benefits.
Cardio Aerobic activity: Cardio Aerobic activity gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 20 seconds maximun effort 10-20 minutes at a time. Even something as simple as walking is a great way to get the cardio activity you need, as long as it's at a moderately intense pace. Intensity is how hard your body is working during a physical activity.
How do you know if you're doing moderate or vigorous cardio aerobic activity?
- On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You'll also notice that you'll be able to talk, but not sing the words to your favorite song.
- Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you'll be breathing hard enough so that you won't be able to say more than a few words without stopping to catch your breath. You can do moderate or vigorous intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
- Everyone's fitness level is different. This means that walking may feel like a moderately intense activity to you, but for others, it may feel vigorous. It all depends on you and the form and shape you're in, what you feel comfortable doing, and your health condition. What's important is that you do physical activities that are right for you and your abilities and enjoyment.
Muscle-strengthening Training activities: Besides cardio aerobic exercises, you need to do things that make your muscles stronger at least 2-3 days a week. These types of exercises will help you keep from losing muscle as you get older and improve health anf fitness benefits.
- Muscle-strengthening exercises need to be done to the point where it's hard for you to do another repetition without help.
- A repetition is one complete movement of an exercise, lifting a weight or doing one press-up or sit-up.
- Try to do 10-15 repetitions per exercise that count as 1 set.
- Try at least to do 1-2 set of muscle strengthening exrecises, to gain even more benefits, try to do 2 or 3 sets.
There are many recomendations and ways how to strengthen your muscles, anywhere, whether it's at home or the gym or the park. Very imporatnt the exercises and activities you choose should work all the major muscle groups of your body legs, hips, back, chest, abdomen, shoulders, and arms and you always should balance the training:
- Weights Lifting
- Resistance training, exercises with ealstic bands, swiiss ball, kettlebells, medicine ball, TRX suspension training ext.
- Exercises that use your whole body weight for resistance free weights push-ups, sit-ups, deeps
- Cardio aerobic phyiscal activites
- Outdoor physical activities
- Fitness class active and passive.