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- Lauren Bedosky
- Dumbbell Goblet Squat. Stand with your feet hip-width apart, toes pointed forward. Hold one end of the dumbbell with both hands by your chest.
- Body-Weight Split Squat. To set up the ideal position for the split squat, begin by kneeling on the floor on one knee. Note if your front knee is at a 90-degree angle.
- Supported Bent-Over Row. Stand in front of a bench or chair. Grip a dumbbell in your left hand and hinge forward to place your right palm on the bench or chair.
- Dumbbell Suitcase Carry. Stand with your feet hip-width apart and grip a medium or heavy dumbbell in one hand down by your side. Brace your core and begin walking.
- How The Gym Machine Workout Works
- Set Yourself Up For Success
- Exercise #1: Leg Extension
- Exercise #2: Shoulder Press
- Exercise #3: Leg Curl
- Exercise #4: Chest Press
- Exercise 5: Mid Row
- Exercise #6: Biceps Curl
- Exercise #7: Lat Pulldown
- Check Your Silversneakers Eligibility Instantly
You’ll need a variety of gym machines. If you don’t have access to a particular machine, simply use the ones that are available to you, or try one of the suggested alternatives. You may also want a towel to wipe down machines after use. Warm up with at least five minutes of walking or the warmup exercises from this 20-minute cardio follow-along wor...
Before you start moving on any machine, set it up properly. Just like you wouldn’t start driving a car without checking the seat and mirrors, you don’t want to use a machine that’s not set up for you. Use these tips to get it right. If you’re using a machine for the first time, ask gym staff for instructions, or read the instructions that are typic...
Do 15 reps Straighten your legs. Pause, and lower them to starting position. Do 15 reps, resting as needed. If you have bad hips or knees, you may want to try a seated leg extension without any weight or a squat that works for your body.
Do 15 reps Squeezing your upper back, press your arms up. Pause, and lower them to starting position. Do 15 reps, resting as needed. The shoulder press machine can help you master the same movement you’ll need for the dumbbell shoulder press.
Do 15 reps Bend your knees to pull your heels down. Pause, and straighten them to starting position. Do 15 reps, resting as needed. If you don’t have a leg curl machine available and can get down on the floor, you can do a leg curl with a dumbbell. Otherwise, squats and related exercises like sit-to-standsare good substitutes.
Do 15 reps Keeping your back against the pad, press your arms forward. Pause, and bend them to starting position. Do 15 reps, resting as needed. The chest press machine can help you perfect your form for the dumbbell chest press.
Do 15 reps Squeezing your shoulder blades together, bend your elbows to pull the bar toward you. Pause, and straighten them to starting position. Do 15 reps, resting as needed. No row machine? Grab a resistance band, and do a seated row in a chair. If your lower back is healthy, you can also do a bent-over row with dumbbells.
Do 15 reps Keeping your elbows tucked to your sides, bend your elbows to curl the handles toward your shoulders. Pause, and straighten them to starting position. Do 15 reps, resting as needed. The biceps curl machine can help you prepare for a seated curl with dumbbells or a standing biceps curl with a resistance band.
Do 15 reps If it’s comfortable, set up with your palms facing you. Squeezing your shoulder blades together, bend your elbows to pull the bar down in front of you. Pause, and straighten them to starting position. Do 15 reps, resting as needed. The lat pulldown machine can help you progress to a standing lat pulldown with a resistance band.
SilverSneakers members can go to thousands of nationwide gyms and fitness locations, plus take SilverSneakers LIVE online classes that are designed for all fitness levels and abilities. If you have a Medicare Advantage plan, it may include SilverSneakers — at no additional cost. Check your eligibility instantly here. Already a member? Get your Silv...
Jun 4, 2024 · Working out as a senior can help extend your healthy years and reduce the impact of aging by maintaining and improving strength, balance, and coordination, which can help prevent injuries and morbidity-related falls.
- Recumbent Bike. 2 minutes. Sit down and secure your feet in the pedals. Adjust the seat as necessary so your front knee is slightly bent and your foot is comfortably extended on the pedal.
- Lat Pulldown. 2 sets of 15 reps. Sit down and position your feet so that your shins are against the lower pads of the machine—your feet will slide underneath the pads.
- Seated Leg Curl. 2 sets of 15 reps. Adjust the seat height so that when you sit down, your knee joint lines up close to the pivot point of the machine.
- Treadmill Walk. 2 minutes. Step onto the sides of the treadmill, and attach the safety clip to a piece of your clothing. Press the Quick Start button.
- JEKEE Recumbent Exercise Bike. Price: $$ Warranty: optional 2-year protection plan for $24.99. Weight: 66 pounds (29.9 kg) Max user weight: 300 pounds (136.1 kg)
- LANOS 2-in-1 Folding Exercise Bike. Price: $$ Warranty: 90-day. Weight: 45 pounds (20.4 kg) Max user weight: 300 pounds (136.1 kg) Dimensions: Folded: 23 × 20 × 49 inches (58.4 × 50.8 × 124.5 cm)
- 3G Cardio Elite Runner Treadmill. Price: $$$$ Warranty: 10-year parts, 2-year labor. Weight: 386 pounds (175.1 kg) Max user weight: 400 pounds (181.4 kg) Dimensions: 84 × 35.5 × 58 inches (213.4 × 90.2 × 147.3 cm)
- Sunny Health & Fitness Walking Treadmill. Price: $$$ Warranty: 180-day parts, 2-year frame, optional 2-year protection plan for $44.99 through Amazon. Weight: 123 pounds (55.8 kg)
Apr 4, 2024 · Table of Contents. Developing a Balanced Exercise Plan. A Sample Workout Routine for Beginner. My Current Workout Routine. Safety Tips and Injury Prevention. Including Nutrition, Hydration, and Sleep. When to Intensify Workouts. Staying Motivated and Committed. Starting a Workout Routine for Women over 60.
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Jan 11, 2024 · Stay active and healthy at home with these best exercises. These workouts are specifically tailored to meet the needs of older adults.
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