As we age, our bodies age, too. No longer is sitting on a leg press machine the ideal workout. Preventative injury workouts become more important, as do real life situational workouts. The best workouts, in this case, are functional training. This sort of training means preparing for real world functional situations like carrying heavy groceries or keeping balanced while chasing after grandchildren.
Functional training focuses on getting muscles to work together, instead of the isolated muscle strengthening of gym machines. In such training, you use your own weight, balance, and skeletal support rather than relying on a machine. This keeps you not only moving and healthy, but helps participants prevent common injuries such as throwing out the lower back or suffering from tendonitis.
Some example exercises that can be placed into a regular circuit are the Wall-Ball Dynamic Squat, Single Leg Balance, and the Weight Transfer. With the Wall-Ball, participants are using the exercise ball and the wall to help them balance. However, the movement rolling up to standing and down to a squat relies more on the body weight of the participant than the balance of the ball. This is more for posture. The Wall-Ball is excellent practice for picking up the dog when he needs to be bathed, for example.
Single Leg Balance is just as it sounds. Starting with one foot firmly rooted, lift the other foot only slightly, perhaps to ankle height. This is similar to modified Tree Pose. Try to balance for 30 seconds, then switch legs. Practicing balance is essential as we age to prevent falls. The Weight Transfer utilizes tote bags filled with roughly 20% of the body weight of the participant. Bags are held out to the side while walking, simulating heavy shopping bags.
Though these functional training exercises appear easy, it is best to have a certified Staten Island personal trainer help you devise the perfect circuit for you, as well as advising and providing feedback as you perform each exercise. Ask personal trainers in Staten Island for specialized workouts in functional training for baby boomers.
