For this reason, depending on the objective and the subjective condition, some exercises may be recommended rather than others.
On the other hand, both variables conceal numerous facets, which in turn require a rigorous evaluation and an equally accurate drafting of the protocol. Age, sex, uncomfortable conditions or pathologies, level of performance, nutritional status, sports history, etc. are all essential discriminating factors. in the annual planning and in the planning of workouts.
With objectivity, it could still be said that the two elements of greatest thickness are the basal function (i.e. the potential one, which must take into account personal limits, but also the margin for improvement) and the objectives (if health-related, preventive, rehabilitative, sports etc.).
In this article we will try to better understand how to choose the type of training and especially how to manage it, overall, to optimize the health of the musculoskeletal system.
history of the subject. Hence, above all else, we find the patient's point of view; or symptoms and impressions.
In short, if we were to make a functional evaluation referring to a sample of males and females over 60 years of age, without any sporting background, the first step would be to ask / yes:
"Do you have difficulty in" performing normal daily activities? If so, which ones? "
Based on the answer, we can then begin to insert an external point of view, with objective evaluations.
For example, to understand the degree of strength of the lower limbs, we could perform / request a simple exercise:
"Sit and get up from the chair consecutively as many times as possible without using your hands."
Or:
"Touch your toes by bending your torso forward, barefoot."
Or again:
"Carry out circling of the arms".
In the event that significant problems persist in one or more functions of the locomotor system, it will be necessary to choose "if" and "how" to intervene - referring to a professional of the pathology, or restoring strength, flexibility, elasticity or mobility with specific workouts.
To give another concrete example, if there is acute pain in the coxo-femoral area (hip joint on the femur), it could be a good idea to recommend an orthopedic visit to rule out the presence of arthrosis, arthritis, etc.
In this case, it would be wise to adapt the program by dedicating only a few exercises - and exclusively for mobility - to this specific articulation, pending further investigations.
In parallel, supporting muscles such as the quadriceps femoris and hamstrings should still be kept trophic; isotonic machines such as leg-extension and leg-curl will come to our aid.
Observing a marked difficulty in flexing the torso, one should instead give priority to understanding the limiting muscle or joint, thus trying to build a specific workout.
Shoulder mobility may also require intervention in a similar way, unless the problem is a limitation due to painful symptoms; in that case, the possibilities are more likely 2: tendon compromise of one or more elements of the rotator cuff, osteoarthritis or calcifications. In both cases, the orthopedist will have to express himself in this regard.
If, on the other hand, the functional assessment were performed on sports subjects, it would become almost essential to apply aptitude tests on the discipline in question.
and therefore useful for preventing sarcopenia in over 60s;All this, in addition to promoting health, significantly increases the quality of life.
Strength exercises should be divided according to the muscles involved.
- Thighs and buttocks: free squat (possibly squat with barbell), lunges (possibly with dumbbells or barbell), leg-extension, leg-curl, leg press. Less applicable, even if extremely effective for the involvement of the back, the barbell deadlift - also useful variants with straight legs, or the good-morning (alternative);
- Pectorals: push-ups (also called "pushups"), flat / inclined bench presses with barbell / dumbbells, dumbbell / cable crosses, various strength machines (pectoral-machine, peck-deck, bench press, etc.) ;
- Back: pull-ups (or pull-ups) possibly facilitated with elastic (all handles), rowing machine with barbell / dumbbells (all handles), pulley-machine, row machine etc.
- Abdominals: crunch, alternating crunch, reverse crunch, sit-up, front plank (regular or on the elbows) side plank, side-bridge, vacuum;
- Lumbar: hyperextension of the torso, from standing or on a specific bench (also with dumbbells or other ballast), or on the ground with free body in isometry;
- Deltoids: lateral raises with dumbbells / cables, front raises with dumbbells / cables, 90 ° raises with dumbbells / cables, military-press or shoulder-press, pulls to the chin (useful for involving the trapezius);
- Biceps and other forearm flexors: dumbbell / barbell / cable curls, sitting or standing, alternating or bilateral, with forearm rotation and different grips;
- Triceps: parallel dip possibly facilitated with elastic, French-press with barbell, kick-back with dumbbells, cable push-down etc.
- Calves: plantar flexions, mono-breech or bilateral, free body or on calf-machine (or at the press).
Endurance exercises
They depend on the type of activity enjoyed or granted.
Generally, we start from walking or pedaling, outdoors or on fitness machines (treadmill or exercise bike). More rarely from basic swimming or other activities such as canoeing or rowing.
Long-lasting resistance implies the activation of only aerobic metabolism; it will therefore be sufficient to start from a low volume and "intensity" (for example, 3 weekly workouts of 30 "at a slow pace), increasing them progressively and above all in terms of duration .
Even by increasing speed - or by inserting, for example, running - the intensity will always be below the anaerobic threshold, that is to say at a sustainable pace up to and beyond an hour.
Short-term resistance, on the other hand, requires the involvement of lactic acid production. It makes your heart rate and respiratory rate go up a lot.
If you want to use the means of long-lasting resistance, it is possible to orient yourself towards this purpose by alternating fast repetitions with passive or active recoveries. This causes the anaerobic threshold to be exceeded with an increase in lactate and a progressive increase in the ability to dispose of it.
If, on the other hand, you want to develop this type of strength-oriented resistance, you can use both the exercises described above, and other different executions (such as burpees or various kettlebell exercises) organized in special circuits.
Flexibility, elasticity and joint mobility
It would be unthinkable to describe this kind of exercise satisfactorily in a few lines.
This is why we will limit ourselves to describing the general criteria to be respected to ensure that the training is profitable.
First of all, both the flexibility and elasticity protocols, as well as those for mobility, should never be carried out cold or even when the muscles are exhausted.
Secondly, the stimuli should be sufficiently close together; about 3 sessions a week, perhaps to be combined with other sessions, are the average recommended solution.
Each exercise will have to be repeated from one to three times, taking care to prolong the muscular tensions and to cure the amplitude of the movements for a sufficient time (from 10-30 "" for the neophytes, or even more).
Coordination skills
Often overlooked, they are very important.
Training is not easy, as it often requires rather complicated exercises that require the supervision of a technician.
This is why many prefer to kill "two birds with one stone" by focusing on functional training.
This type of workout requires (or should) engage in gestures close to those of everyday life, complex, multi-joint, in which the complexity of the motor patterns develops reflexes, agility and balance.
