Allenamenti per over 60

Allenamenti per over 60

Come vedi i tuoi anni maturi? Pensionamento, ferie e viaggi? O malattia, debolezza e stanchezza? Il fitness è il segreto per rimanere sani e forti anche nell’età adulta .

L’allenamento per gli “anziani” inizia dopo 70 anni, fino a 70: questa è la forma fisica per le generazioni più anziane. L’attività fisica ti darà seri benefici: starai meglio e ti sentirai più giovane dei tuoi coetanei e ti proteggerai da molte malattie.

Il fitness è l'elisir della giovinezza

Sei una di quelle persone che pensano che lo sport sia per i giovani? È tempo di riconsiderare le tue opinioni. 

La ricerca dei gerontologi dimostra che le persone di età superiore ai 60 anni possono allenarsi alla stessa intensità dei giovani e ottenere gli stessi risultati. I vantaggi di essere fisicamente attivi negli ultimi anni sono fenomenali e vanno oltre il farti sentire dai 10 ai 20 anni più giovane.

Ecco cosa ti darà l’esercizio fisico regolare:

  • energia;
  • calma e buon umore;
  • sbarazzarsi del peso in eccesso;
  • rafforzare ossa e muscoli, che aiuterà a evitare il declino del tono muscolare legato all’età;
  • buona immunità;
  • normalizzazione della pressione sanguigna;
  • coordinazione sviluppata (negli anziani è spesso compromessa, il che può portare a lesioni domestiche);
  • sbarazzarsi del mal di schiena (grazie all’allenamento della forza);
  • migliorare il funzionamento del sistema nervoso, aumentare la consapevolezza e la memoria;
  • ridotto rischio di insufficienza cardiaca, artrite, diabete, alcuni tipi di cancro, morbo di Alzheimer e demenza;
  • libertà e indipendenza nelle attività quotidiane.

Facciamo un programma di ringiovanimento

Allenamenti cardio per un cuore sano

Gli esercizi per rafforzare il sistema cardiovascolare e respiratorio sono i più importanti nell’allenamento dopo 40 anni. Correre, camminare, fare esercizio su cyclette e stepper aiuterà a regolare la frequenza cardiaca, migliorare la funzione polmonare, caricarti di vigore ed energia.

Allenatori di forza

Il sollevamento di bilancieri e manubri non è solo per i giovani bodybuilder. L’allenamento della forza in età avanzata è necessario per mantenere il corpo in buona forma.

Due o tre sessioni a settimana renderanno i tuoi muscoli forti e ti permetteranno di assumere più calorie senza aumentare le riserve di grasso

Diventerai più forte e, di conseguenza, più indipendente. Non hai bisogno di aiuto per portare a casa la spesa dal negozio, puoi riordinare i mobili da solo. Sarai in grado di risolvere i problemi quotidiani da solo, invece di aspettare che i tuoi figli trovino il tempo per farlo.

Se non sai usare correttamente le macchine o sollevare pesi liberi, parla con un istruttore e fai un po’ di allenamento personale. Agli anziani vengono spesso concessi sconti sui fitness club.

Pilates per coordinazione ed equilibrio

La perdita di coordinazione è un problema comune negli anziani. Provoca cadute e lesioni, limita la mobilità e l’indipendenza. Fortunatamente, l’allenamento dell’equilibrio può aiutarti a evitare situazioni come questa in futuro. 

Il pilates ti permetterà di mantenere in buona forma tutti quei muscoli che non includi nel lavoro sulla forza e nell’allenamento cardio.

Per ottenere buoni risultati sono sufficienti 1-2 sedute a settimana. L’equilibrio migliorerà, imparerai a controllare bene il tuo corpo – e presto penserai, come hai fatto a vivere senza di esso prima?

Stretching e yoga per la flessibilità

Si consiglia di fare yoga o stretching in età adulta tutti i giorni, anche nei giorni di non allenamento. 

Con il passare degli anni la mobilità delle articolazioni e l’elasticità dei muscoli si deteriorano, e questo è il motivo principale per camminare, come il Gobbo della cattedrale di Notre Dame. Gli esercizi di stretching aiuteranno a evitare tali cambiamenti. Quando l’esercizio diventa un’abitudine, lo stretching – e dopo il rilassamento del corpo – diventeranno uno dei momenti più piacevoli della giornata.

Sicurezza

Se stai appena iniziando a fare esercizio in età avanzata, consulta il tuo medico su quali attività sono giuste per te e cosa dovresti evitare. Inizia con esercizi a bassa intensità. Allenati 3-5 volte a settimana. Aumenta il ritmo e carica solo quando ti senti pronto per questo.

Adotta alcune regole per un allenamento sicuro:

– iniziare con un riscaldamento e terminare con un defaticamento;

– controlla se sei in grado di comunicare durante l’allenamento: se diventa difficile parlare, riduci l’intensità o riposa; 

– non dimenticare di respirare quando fai esercizi, soprattutto di forza; 

– Bere acqua durante l’esercizio 

– allungare il più spesso possibile; 

– evitare l’allenamento durante il raffreddore e altre malattie;

Interrompi l’ attività se ritieni:

  • nausea e vertigini,
  • dolore alla testa o al collo
  • dolore muscolare,
  • pulsazioni saltellanti, battito cardiaco troppo rapido,
  • grave affaticamento.

I risultati non ti faranno aspettare

L’85% delle persone in età adulta non si esercita regolarmente. Come mai? A causa della mancanza di risultati rapidi. Essere paziente. 

Ci vuole tempo per rimettere in forma il corpo. Ma se combini forza e allenamento cardio, noterai un effetto positivo in una o due settimane. In un mese, i vestiti ti stanno meglio e in altri due sarai in grado di dare quote ai tuoi nipoti nei giochi attivi. 

Lo sport è la fonte della giovinezza. Prenditi del tempo per trovare gli allenamenti che ti piacciono e in cambio otterrai molti momenti felici.

Buon allenamento!

Allenamenti per over 60 fitufo

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