Training Seniors

By Iyan Breese

Las Vegas Informer

During my time as a trainer I have trained many different types of people, such as teens, middle age adults and seniors. All of us are aging, many of us will soon be in the senior age bracket. So why do we need to really pay attention to our health as we age? There are a few reasons why such as SARCOPENIA. Sarcopenia is when adults lose around a half of pound lean muscle per year in our 30’s and 40’s, but when we hit our 50’s we lose double the lean muscle which is almost 1 pound per year! This is a staggering amount. How can we build and/or maintain lean muscle mass into our senior years? The answer is through Resistance Training! What? What a minute?” I don’t want to lift heavy weight!” you say. Well okay you don’t need to, you could use your own body weight. As seniors we do not want to risk injuries at our age so we can maintain lean muscle through using our own body weight. How about using resistance bands?! You could use resistance bands to help increase your intensity and add resistance as you progress.

As seniors we are at risk for many different diseases such as CAD, cancer, diabetes, osteoporosis, even joint problems. Resistance training helps to improve overall health and fighting off disease through prevention, utilization and increasing metabolism. By training a few times a week, working at least the major muscle groups, you will stay on track to maintain and prevent lean muscle loss and risk for disease. This is one reason why it is very important for a resistance training program!

“What is so important about cardio training?” you ask. As seniors our maximum heart rate decreases as we get older, so we must preform cardio training at an intensity that will allow us to keep and maintain a strong healthy heart. Also if you are taking medications this may lower your maximum heart rate due to a drug induced BRADYCARDIA. Bradycardia means a resting heart rate of less than 60 beats per minute. Cardio training helps in other ways as well such as burning fat as fuel, balancing hormones, blood circulation, and releasing endorphins to make us feel better. Cardio training is recommended daily for as little as 30 minutes. You do not have to do the whole 30 minutes at one time. You can break the time down and preform three 10 minute intervals that you can do throughout your day. As seniors we must include cardio as a key component to living a healthy life.

So now it’s time to ask yourself how important improving your health really is to you? If your health is important to you the next step is to set a goal for yourself such as “I want to build and then maintain some lean muscle.” To reach your goal you will need to have a plan of action such as a exercise program. Make sure to include a cardio training as part of your program.

Iyan Breese

I have my Certification with National Strength and Conditioning Association (NSCA) as well as a certification from FitWall (vertical training) and TRX. I have been a trainer for a few years and I train with different styles of exercise such as; Power, Strength, High Intensity Interval, Functional, TRX, Vertical Training, and Low Impact.

I am passionate helping others change their lives to a Healthier Life style through teaching them proper exercise form, intensity, duration, and volume. I do work with special needs people such as; Diabetes, High Blood Pressure, Back Problems, Stoke, Etc. You can find me at

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