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In old age you should be on never miss regular exercise. On the contrary. Right now it is important to pay attention to your own body and to do sports. However, it should be noted that the organism behaves differently than in younger years.
Even if you have always been active in sports and already have some experience in the fitness area, the training should adapted to the age will. This applies to both the intensity and the frequency.
Because the body is more susceptible to injuries in old age, it is essential to avoid them. These are 8 exercises that can have fatal effects in advanced age.
The squat is among the simplest and most effective exercises for the lower body. They challenge the glutes and thigh muscles. It is not uncommon for young athletes to perform this exercise with additional weights, since the muscles required are very large and powerful.
Squats can be done incorrectly Problems with the knees or lower back to lead. So keep your back straight and keep your knees in line over your heels.
Only go down until the knee is bent at a 90 ° angle. Your thighs should be parallel to the floor. As an alternative, lunges backwards are recommended. This is the best way to protect your knees.
2. Belly presses
Belly presses (English: Crunches) belong to the exercises that require the abdominal muscles. they should never isolated executed but always be combined with other full body exercises.
It is a mistake that targeted training of the abdominal muscles alone leads to a flat stomach. Longer endurance training is particularly suitable to lose streaky because the body burns fat.
When doing crunches, be careful not to form a hollow back and perform the exercise slowly and in a controlled manner. Pull the navel inwards to activate the core muscles. Improper execution can lead to problems with the spine. It is also important that Neck muscles not to overload. Always keep your head in line with the spine.
3. Leg presses
The Training on the leg press entices you to use large weights. It is not uncommon to work with significantly more than your own body weight.
This strain can lead to knee injuries, especially in old age. There is a further risk if the back is not tense and a hollow back is avoided. In order to minimize the risk of injury, a reasonable weight and the correct execution be respected.
The better alternative are free exercises such as lunges with small additional weights. These include dumbbells or kettlebells. Another advantage of such free exercises is that not only one muscle is trained in isolation. Countless supporting muscles are also used.
4. Lat pull on the neck
The Latissimus is the broad back muscle and is often trained on the so-called lat pulldown. When pulling the lat behind the neck the handle is passed behind the head until the back of the neck.
It is extremely important here without momentumbut to work slowly and in a controlled manner. Due to the unnatural posture of the shoulder joint, there is a risk of injury if performed incorrectly. A round back must be avoided at all costs.
Another point is that for the correct execution of this exercise a certain mobility in the shoulder joints. This mobility is no longer present, especially in older people. The corresponding game was also not sufficiently heated, injuries can easily occur.
5. Tricep dips
To train the upper arm, Many athletes rely on bicep exercises. What many athletes don’t know: the biceps make up only a third of the circumference of the upper arm. It is much more effective to train the triceps. One way to do that form the so-called triceps dips.
It should be borne in mind that in this exercise the total body weight weighs on the poor. The shoulder consists of many small muscles that can be injured. There is also a risk of overloading the elbow joint.
To reduce the risk of an injury and still not do without tricep training, we offer Kickbacks with the dumbbell at. The weight used can be dosed much better.
6. Intense endurance sports
Endurance sports such as jogging, walking or cycling are special very popular with women. If you are not used to such a burden, it can be very tiring especially for older athletes.
The human body becomes too stressed and put under stress, this leads to the release of the hormone cortisol. This Messenger causes the body Store fatto have enough energy reserves in the next stressful case. A However, weight gain is rarely intended during sport.
Improper running style can lead to increased jogging Joint wear or to Inflammation to lead. It is recommended that long cardio sessions be replaced by short, to replace demanding high-intensity workouts. They burn more fat, are more varied and challenge the whole body.
The deadlift is one of the most popular barbell exercises. Buttocks and back muscles are trained, but also the thigh muscles.
At the same time, this exercise is also very complex and is rarely executed in the correct form. The athlete often forms a rounded back and this places extreme stress on the spine. If you don’t have the barbell under control, there is also the risk of endangering yourself or other athletes nearby.
To prevent this, the weight must be chosen appropriately and the exercise must be carried out properly. An alternative exercise is preventive rowing, in which the weight does not have to be picked up from the floor with every repetition.
8. Leg extensions
When stretching the legs, the knee joint is stretched under load. Large weights are often used. From an anatomical point of view, the knee is not designed to be fully stretched and to move a lot of weight.
Overload or Incorrectly performing this exercise can result in a knee injury. Incidentally, this also applies to young athletes. If the pads of the training device become too deep, so at the level of the ankles, adjusted, the ankle can also be affected.
In addition, the lower back should be pressed against the backrest, to avoid a hollow back and thus overloading the spine. It is best to have it corrected by a fitness trainer.