I have to give a weight-training workshop for Kansas Extension
Agents (mostly middle-aged women). This is supposed to be (1)
a practical demonstration of lifting techniques and also (2)
covering the benefits of resistance training (for muscular development
and strength) - about 60 minutes.
I'd like to give them a simple weight-training program
that is:
- "minimal" but following ACSM
guidelines
- something that they can adapt for home use and
- uses either free weights or just their body weight.
I don't think most of them have access to a gym since most
are from western Kansas. I'll feature your website if we can
get internet hook-up, but would like to do demonstrate the minimal
program above. Do you have any suggestions?
Thanks for consulting me and including my site as a reference.
Here is a basic run down of the benifits
of resistance training. Certainly they should see their doctor
before increasing their activity, particularly if they have health
issues or orthopedic concerns. Obviously certain exercises may
not be recommended if they have orthopedic problems or experience
joint pain during a particular exercise. Although full range
of motion is suggested for healthy individuals, ACSM suggests
elderly trainees should perform the exercises with the maximum
range of motion that does not elicit pain or discomfort. For
example, the depth of a squat will be dependent upon the health
of the knees. If they are just too weak to squat their body weight,
they may initially either perform a half squat or assist by pulling
themselves up with their upper body.
Here is an abbreviated program that requires minimal equipment,
each with a progressive resistance method as strength increases.
This program developes funtional
strength and endurance. It can either be done at home or outside.
Many local parks have callisthenic stations around a walking
trail where these exercise can also be performed.
- Step-up
- Begin with 6" to 8" (15-20 cm) step, or platform
with no added weight
- Progress to higher steps as strength increases
- Supine
Row
- A removeable pullup bar can be used.
- Begin sitting on bottom and bend at hip, lifting only upper
body with legs on floor.
- Straight body version: start with bar positioned high so
body is angled approximately 45 degrees from floor with back
of heels on floor
- progressively lower bar or heighten feet as strength increases
- Also see gravity
vectors
Push-up
- Push-ups from wall
- Push-ups from high bar, edge of high plateform, or furniture
so body is angled approximately 45 degrees from floor
- Push-ups on knees
- Push-ups: standard form
- Crunch
- Begin with arms straight to sides (if head does not require
support)
- Position arms progressively away from waist as more reps
are achieved.
This
program should be performed on 3 non-consecutive days per week
(e.g.: Monday, Wednesday, Friday). Walking can be performed on
the alternative days (3-4 days per week). After taking the Rockport Walking test,
this calculator can suggest a walking
program based fitness level.
Once they have proven to themselves they can adhere to this
program for a couple of months, I would suggest they invest in
at least an assortment of dumbbells and an exercise bench or
exercise ball. Also see home gym
equipment. Some may find they have too many distractions
at home and my need to seek out local gym facilities. Also see
suggestions for exercise
adherence.
Pick one exercise per muscle group(s). A weight
training log (Excel
or HTML Document) should
be encouraged to record progress. Consider changing
exercises in a month or two to see continued progress. Most
exercise may be initially performed without weight, with light
dumbbells or a barbell, or exercise bands. Some exercises may
be a bit challenging for some or too easy for others who have
only lighter weights. It is best to experiment with different
exercises until a suitable one can be found. See Exercise
Directory for more options.
- Quad/Glute
- Lower Back/Hamstrings (begin with light weight and progress
gradually)
- Hips: Abductors (optional: exercised during single leg
quad/glute exercises and hip flexors exercises)
- Calf (on stairs or block)
- Back
- Side Shoulder
- Chest
- Front Shoulder (optional if performing Side Shoulder)
- Biceps (optional: exercised during upper back movements)
- Triceps (optional: exercised during chest movements)
- Hip Flexors (optional, performed only if abdominal is
strong)
- Abdominal
Flexibility exercises
can be performed at the end of the program. Although a flexibility
prescription should be based upon an individual assessment. Here
are three stretches that concentrate on the major muscles that
cross the hip, muscle that are commonly in need of more flexibility
in most people.
Let me know if you have any other
questions. I'm glad I could help. Sounds fun, good luck!
|