Sports have always been one of the most important additions that people add to their routine, and it is not only limited to young people or strong people, but even the elderly are the first to worry about their health and have to do several physical activities, such as brisk walking, Running, swimming, and even some high-intensity exercises such as a BodyPump or some low-intensity exercises are good for the older adults, and many people confirmed that they got rid of several diseases when they committed to them.
Sports in general are good when it comes to reducing the risk of disease or getting rid of it, such as obesity, heart disease, and even diabetes patients. Their health improves when they start getting used to exercising every week.
But can people over the age of 60 and over do a body pump? And can they carry weights? What is the routine that they should follow in order to live a better experience?
These questions we will try to answer in detail in this post with many tips, and we will certainly try to bring the youth back to you and help you gain fitness even at a late age.
People over 50 and 60 can lift weights in BodyPump?
How do I convince my 70-year-old grandfather that there are people of his age who are still training constantly.
Carrying some light weights during exercises not only builds strength, but helps develop self-confidence and encourages further improvement in the body and even the mind.
The elderly need to sleep well and fight diseases, so exercise is the solution to obtain these benefits, and carrying some weights will increase the endurance of their muscles, and thus the risk of developing some diseases such as osteoporosis will decrease.
Also in Les Mills classes there are programs only for the elderly, the trainers set an exercise routine of low intensity with less repetitions and light weights suitable for the elderly, and many of them confirmed that they are enjoying their time.
What are the safe weights that the elderly can carry?
Some healthy elderly people may be able to carry as much weight as younger people, but they may not be able to complete the exercises, so it is better to weigh a little lighter (2.5 to 15 pounds).
How can older adults benefit from BodyPump classes?
There are many benefits, because as we have already mentioned that the elderly should not ignore doing some workouts due to their positive impact on their health, and also from the benefits that the elderly will reap from the BodyPump:
- Reducing the risk of developing some diseases such as dementia, or osteoporosis.
- Build good fitness.
- Building endurance and muscle endurance.
- Get a good night’s sleep.
- You will get rid of that fatigue that you feel after climbing the stairs or doing a simple physical exertion.
- Lose weight and it will help you build lean muscle mass.
- It will make your daily routine more energetic and energetic.
Also you can Read what specialists say about exercising for Older Adults
Is BodyPump safe for older adults?
The BodyPump may be safe and suitable for anyone who does not suffer from diseases, and for the elderly they should pay attention to the weights they lift during exercises and they should also not push themselves too much.
Many injuries occur because some people do not pay attention to the way they lift weights, or do more repetitions than their body can handle, so the elderly should do what they can and should get enough time to rest between sets, and also have Longer time to recover after exercise.
What is the best BodyPump plan for older adults?
It will be easy for the elderly if they have a pre-schedule that contains the good times for the exercises, how many times a week they should train and know the number of repetitions and so on.
So we will try to share some answers here for better guidance.
How many times should older adults do BodyPump a week?
It is usually not recommended to exceed three BodyPump classes per week, and this is also what the elderly should do in order to have an enjoyable experience, they must train from two to three times a week.
Also, as some studies conducted in order to discover the effect of sports activity on morbidity and mortality indicators in the elderly. The results of the study were that performing resistance exercises such as BodyPump 2 to 3 times a week and training for 20 to 30 minutes a day, has Positive factors and reduces the risk of heart disorders, and many more diseases.
What is the best time for working out?
I think most seniors have all day off, and they usually don’t do a lot of things and this is a very good sign because they won’t have problems with the time they devote to doing exercises.
But you should also know that choosing the right time to perform exercises, in which the body is at its maximum capacity and agility, is an excellent time, and that is why training in the early morning behind a healthy breakfast is fun.
Some studies have also shown that training in the morning may be more beneficial than training in the evening or at night, so that you can spend the rest of the day graceful and happy, unlike people who train late and have a bad mood after a hard day.
How much weight can older adults lift?
In fact, the BodyPump does not require heavier weights, because it is designed to perform many repetitions and lift light weights.
This is why seniors should lift weights less than those they lift in the body pump classes, and it is better that the weights be between 2.5 and 10 pounds as a maximum.
Also for people who have not been doing any physical activity for a long time, they should start lifting very light weights, and they can add some weights later when they feel they are fit enough to do so.
How many reps should older adults do in one session?
In the Les Mills classes, they do about 800 to 1000 repetitions in an hour, but it is completely different for the elderly.
Try to target three sets and do 10 to 15 reps. Try to do 10 to 15 repetitions of each exercise and then repeat it three times on the exercise circuit.
What is the best food to eat?
In the aging stage, the body becomes more susceptible to several diseases, and poor nutrition may be one of the biggest factors that may increase the chances of many health setbacks.
And also the main source of energy for the body is healthy eating, and getting balanced meals.
Because this will provide the body with sufficient energy to complete the exercises and not feel tired quickly, and there are also some researches that have confirmed the adoption of a Mediterranean diet regimen that contains high percentages of fruits, vegetables and fish, and following this regime along with adequate dietary protein, It may also support the maintenance of lean body mass.
Some of the foods that you desperately need in your diet:
Fruit, vegetables, whole grains, and low-fat or fat-free dairy products, including lean meats, poultry, fish, beans, eggs, and nuts; It is low in saturated fat, trans fat, salt (sodium) and added sugars.
Can older adults build endurance?
Of course, the BodyPump can help you build muscle endurance throughout the body, and it will even help build mental endurance and reduce stress.
You can learn more about gaining stamina and endurance with a BodyPump here.
You should incorporate some cardio exercises, such as running or brisk walking, or some aerobic exercises such as cycling, swimming or dancing, in order to improve your cardio endurance.
What are some mistakes should older adults avoid when performing BodyPump classes?
- Not warming up for enough time
- Doing too much too fast
- Choose the wrong weights
- Sticking to the same workouts
- Not taking enough time to rest and recover
- Training alone
- Avoiding meals full of protein and energy before exercise
8 Tips for an older adult decided to start exercising
- Start slow and only do what you can handle.
- Rely on a diet rich in all sources of nutrition.
- Avoid foods that contain sweetened sugar and fast food.
- Try to sleep early, get up early, and exercise in the morning.
- Get the necessary equipment for the body pump because you will need it.
- Try to join a group of people your age and have the same ambition as you, because you will benefit from them and they will make you love to continue to do sports.
- Get a good coach who knows very well what the elderly need.
- Do not shy away from doing exercises as long as you have the fitness and energy to do so.
Summary
Older people need to do some physical activities constantly, their body also needs some movement because sitting without doing anything all day is not good for them.
Whatever your age, if you are able to do the exercises, do so, because reaching the stage where you have grandchildren does not mean that your life is over.
You should enjoy every moment by doing exercises and taking some trips to the mountains and visiting valleys and lakes as well as these things such as exercises and so on.
Also, you should give special attention to diet and healthy eating because living a healthy life it’s the key.
The BodyPump may be one of the effective exercises for the elderly in order to get fit and high endurance, and many people have confirmed that they enjoy their time with it and that it helped them regain their fitness and have become better than before.
This is your chance now to join a fitness center or get a private BodyPump trainer at home.
And for people whose health condition does not allow them to perform exercises, they should consult a doctor before doing anything.
If you benefit from anything, we will be grateful if you share this post with your friends who are interested in this matter, and do not forget to comment and share your experiences with us.
