Six Week Resistance Strength Training

                                       Six Week Resistance Strength Training

 Importance of exercising

            Exercise has been proven to have profound effects on the vitality of senior citizens and their overall well-being. Resistance training helps promote strong, healthy bones and maintains calcium levels in the bones. Exercising also helps in reducing pains and stiffness in senior citizens. It also helps in reduce the risk of contracting cardiovascular diseases

(Elderly Strength Training For Seniors).

Diet

Proper nutrition is essential for individuals who are working out. The client should try to consume three meals a day plus two snacks in between the meals. His dietary plan should consist of ½ gram of proteins per pound of weight, Carbohydrates, vegetable oil, vegetables and lots of fruits.

Workout plan

 Before beginning the exercises, it is recommended that the client conducts a fool medical review from a specialized doctor who can satisfy that he is indeed healthy enough to start the exercise program.  The instructor should also consult with the client to find out his expected goals from the workout. The client should practice for at least 150 minutes a day.

Week 1	Day 1	Day 2	Day 3	Day 4
15 to 20 reps of each	15 min walk Wall Push-up	30 min cycling Dumbbell training	Aerobics Barbell training	Swimming Zumba
Week 2
15 to 20 reps of each	Aerobics Arm raises	Heel Step Downs Short Arc Squats	Swimming 15 min run	Leg abduction Crunches
Week 3
20-25 reps of each	Swimming Plank Side plank	Barbell training Dumbbell training Squats	30 min run Arm raises Aerobics	External Rotations Pull ups Internal rotations
Week 4
20-25 reps of each	15 min run Leg press	Zumba Hyperextensions	Swimming cable cross	Chest flyes Dumbbell rows
Week 5
15-25 reps of each	30 min run Crunches	Bench press Leg press	Zumba Arm raises	Squats Swimming
Week 6
15-25 reps of each	Aerobics 30 min run	Dumbbell training Barbell training	Hyperextension Cable cross	Plank Side planks