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Summary of article:
This article introduces 7 resistance training exercises used by a 63-year-old orthopedic surgeon to strengthen knees, balance and agility, emphasizing that the elderly can reduce the risk of falls and improve daily activities through muscle strength training.
Where did you hear the term “resistance training”? Sports center or gym. Interestingly, on October 31, at the debate competition for the Taipei mayoral candidate, I suddenly heard that the candidateShen Boyang One of the anti-aging campaign policies is to provide fitness minibuses for the elderly to do resistance training. another candidatexiang wannan There is a proposal to install a pickleball court at the sports center.
A pickleball court must have a location and a ball partner; Although resistance training also requires some equipment, it can also be trained alone on the spot; At the same time, for the elderly who cannot run or jump, resistance training can be done by sitting on a chair, which is also helpful in preventing knee joint pain.
Shen Boyang noted during the debate that traditional Taipei citizens tend to exercise more toward jogging, hiking, and walking. However, for middle-aged and elderly people, the most important thing is to avoid falling, and the key to preventing falls lies in “resistance training” (also called muscle strength training) that maintains muscle mass.
The Washington Post published a series of stories on the treatment of the “knee” in October. Here I’m sharing one of the articles written by Gretchen Reynolds, author of the “Your Move” column at The Post, who has reported on exercise and health science for more than 10 years.
Characters of the story:
63 years oldBone Physician Howard Luks worked with physical coach Brett Poniros to design a set of seven-movement resistance training to maintain knee health. As an orthopedic surgeon, Lucas had accumulated wear and tear over the years, including meniscus tears, morning stiffness, and wear and tear from thousands of miles of running, biking, hiking, and sitting or working for long periods of time in clinics and operating rooms.
After turning 60, although he could still perform heavy deadlifts and bench presses and maintain his strength well, he found that his balance was unstable and his agility insufficient. Many seniors are less active as a result, but Luke didn’t want to be like that, so he headed to Boneros in upstate New York to design a resistance training program to improve physical mobility.
Basic Concepts:
There are seven exercises Luke regularly performs at the gym, but they can also be done at home and require minimal equipment. If you are concerned about your medical condition, please consult a physician before trying these remedies. Boneiros suggested that if you are a novice in strength training, it is recommended to do each movement first; Experienced people only need to make the muscles feel tired, not reach exhaustion. You can adjust the difficulty by increasing or decreasing the number of repetitions, weight or speed. What exercises did Lukes use?
Boneros said knee exercises can also develop range of motion and balance, ensuring you can move in all directions under varying loads. He explained that if you are unable to steady yourself while traveling, you could fall, break your hip or wrist, and your life would never be the same.
