Functional training may be described as exercise with a
purpose.Through effective functional training,older adults may be able to avoid and reduce physical degeneration associated with ageing.They need a longer warm-up because they have less muscular flexibility and joint mobility.With age,reflexes also become slower,making it more difficult to just get up and start a dynamic workout.An easy warm-up for them is walking or marching without hitting the foot on the ground.They can also bicycle or cross-train on a cross trainer at a light speed to increase their core and muscle temperature.
Use a foam roller
It helps older adults to use the foam roller before warming up.This technique helps release stress and pain from muscles and joints and improves blood circulation.It is still new to India,but information on it can be found on the internet.A foam roller is available in good sports shops across India.The first part of a workout for older adults should be foam rolling,followed by a warmup,and finally followed by stretching for 10 minutes.Stretch the back and front of your thighs,your shoulders,calves,chest muscles,ankles,biceps and triceps,hips and shins.Relaxed stretching helps avoid injury.The actual strength workout should be for at least 30-40 minutes.If you do not have joint issues,osteoporosis or arthritis,you should do 8 to 10 exercises involving major muscle groups like the legs,chest,back,shoulders and core.Using light weights or free hand,do 10-15 repetitions slowly with proper breathing.
Listen to your body
If you do yoga as well as other exercises,stagger them.In the morning,do yoga followed by pranayama with a break of 10 minutes in between,and in the evening,do strength or cardio workout,and a dynamic flexibility workout.Do not mix yoga with strength training and cardio;it will exhaust you.Listen to your body and respect its limitations.Go slow and steady.For people above 50,it should be yoga one day,strength workout the other,and cardio on the third.This will help you give your best to each workout.This is especially beneficial for women above 50 who are more prone to fractures and injuries due to loss of muscle mass. Refer
purpose.Through effective functional training,older adults may be able to avoid and reduce physical degeneration associated with ageing.They need a longer warm-up because they have less muscular flexibility and joint mobility.With age,reflexes also become slower,making it more difficult to just get up and start a dynamic workout.An easy warm-up for them is walking or marching without hitting the foot on the ground.They can also bicycle or cross-train on a cross trainer at a light speed to increase their core and muscle temperature.
Use a foam roller
It helps older adults to use the foam roller before warming up.This technique helps release stress and pain from muscles and joints and improves blood circulation.It is still new to India,but information on it can be found on the internet.A foam roller is available in good sports shops across India.The first part of a workout for older adults should be foam rolling,followed by a warmup,and finally followed by stretching for 10 minutes.Stretch the back and front of your thighs,your shoulders,calves,chest muscles,ankles,biceps and triceps,hips and shins.Relaxed stretching helps avoid injury.The actual strength workout should be for at least 30-40 minutes.If you do not have joint issues,osteoporosis or arthritis,you should do 8 to 10 exercises involving major muscle groups like the legs,chest,back,shoulders and core.Using light weights or free hand,do 10-15 repetitions slowly with proper breathing.
Listen to your body
If you do yoga as well as other exercises,stagger them.In the morning,do yoga followed by pranayama with a break of 10 minutes in between,and in the evening,do strength or cardio workout,and a dynamic flexibility workout.Do not mix yoga with strength training and cardio;it will exhaust you.Listen to your body and respect its limitations.Go slow and steady.For people above 50,it should be yoga one day,strength workout the other,and cardio on the third.This will help you give your best to each workout.This is especially beneficial for women above 50 who are more prone to fractures and injuries due to loss of muscle mass. Refer
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