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 expert, 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.
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.
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.
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.
- 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.