As one grows older, the metabolism of his/her body begins to slow down. The bones also start to weaken because of osteoporosis. Moreover, there is a loss of body vigor and muscle mass with the increase in age.
Recent researches have suggested that a few resistance exercises provide great benefits to elderly people. Those who have crossed the age of 40 should include resistance training in order to remain fit and healthy.
Resistance exercises help the elderly to improve their bone density and decrease the risk of fractures. It also increases flexibility and balance in their bodies. In addition, resistance training reduces the risk of onset of diseases, such as diabetes, back pain, high blood pressure and arthritis. It improves the health of cardiovascular system and leads to better blood circulation.
Most of the seniors experience a slowdown in their metabolism rate due to aging. Resistance training and exercises help them to lose that extra weight that they gain due to this process. Additionally, these exercises enhance the levels of self-esteem and help them to take part in leisure and other activities more effectively. Older people have poor muscles and weaker bones, so it becomes imperative for them to do strength training exercises under the direction of a qualified trainer.
One such exercise that is frequently recommended to the elderly by fitness experts is doing the bicep curls. This exercise not only provides strength and vigor to the arms, but also tones the biceps. To start this exercise, first you require sitting with dumbbells in your hands and making yourself comfortable. Feet should be placed such that they lie in a flat position on the floor at a width of the shoulders. You need to take care that while your arms stay beside your sides, your palms should face forward.
Next step in this resistance exercise is to lift the arms and bring the dumbbells near to the shoulders. Arms should be bent from the elbows. Now, when you bring down the dumbbells again to the starting position, it completes your one repetition or one rep. Three sets of 10 to 12 reps each can be done with a resting period of 60 to 100 seconds between subsequent sets. In case you feel unnecessary pain in the biceps while doing this exercise, you should stop and consult your trainer.