Strength and resistance training are indispensable for a fitness lifestyle, but you have to be careful with injuries.
When looking for well -being and a prolonged state of health, there is no better option than the fitness lifestyle, that is, a routine of Training complemented with healthy eating and according to the objectives. The most recommended exercises, especially in older adults are cardiovascular, strength and resistance.
Doing only cardiovascular training can make strength be lost over time, in addition to muscle mass and this is counterproductive. That is why it is necessary to complement with activities that exercise muscles and strength. But care must be taken not about not being exposed to unwanted injuries.
Elastic band training
Elastic bands: accessible and effective for a fitness life
A good way to control strength exercises so as not to exceed weight and demand are elastic bands. This method is Effective, economic and serves to considerably minimize the risk of injuriesespecially in older adults. According to specialized studies, the results obtained with elastic bands resemble that of traditional weights, both in force and in other health indicators.
The most attractive bands is their adaptability. This way of training is highly accessible for people with reduced mobility or who are in rehabilitation processes or with some joint pain. In addition, they also stand out for their portabilitywhich allows them to easily transport them to take the exercise everywhere. And if that were not enough, they are cheaper than weights.
The ideal exercises to perform with elastic bands
To use elastic bands, there are different exercises and each serves for different muscle groups, it is best to try to address as many muscles as possible, for more complete training. However, 3 of the ideal exercises are as follows:
- Lateral elevation: It is fundamental to the arms. Standing on the center of the elastic band, the two ends must be grabbed, one with each hand and raise their arms, keeping them without flexing, to the height of the shoulders, then return to the initial position and repeat the process at least 10 times.
- Chest press: It can be done sitting or standing. The elastic band should be placed around the back and grab each of the ends. Next, the arms should be extended at the forefront of the chest and at the end of returning to the original position, for 10 repetitions.
- Leg press: Starting sitting and with your back straight, your foot should be placed in the center of the elastic band, grabbing the ends with your hands. The exercise consists of raising the knee to the chest in a controlled movement and then returning to the ground. This should be repeated 10 times with each leg.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
