Introduction
Most people want to work out, but just can’t find the time, or it is too hard on their joints. For those who have problems in their knees or hips, there is a way to get into shape without taking days off from work. Instead of working out on the ground, you can use a total-body gym machine at home and make it back to work in seconds!
In order for a body to function properly day after day, it must do more than just move. It also needs rebuilding and reconstruction. This process happens at night when your muscles repair themselves with protein and amino acids that are stored within your body’s tissues. This is what gives you the energy to complete your day.
By building muscle, you not only look better, but also feel better. You will be able to handle your daily activities more easily, and reach a zen-like state of inner peace that comes from knowing that you are taking care of yourself. It is very rewarding for older adults to work out at home because it allows for privacy and free time to do other things as well as go out and have fun. There are no long wait times spent wondering if there will be any equipment available or too many people interrupting your workout session.
20 Best Total-Body Gym Machine Workout For Older Adults
1. Chest Press
Start out with a light weight because you need to warm up, and work your way up to heavier weights as you build muscle. Try to increase the weight every other workout session.
2. Straight-Arm Pulldown
Keep your elbows slightly bent, and lower the weight until it touches your chest, then press it back up again.
3. Shoulder Press
Use your legs for balance, and keep your head steady when lifting the weights over your head.
4. Triceps Extension
These can also be done on an angled bar machine that helps isolate the triceps muscle more effectively and allows for constant tension throughout the entire movement.
5. Kneeling Row
Try to keep your back as straight as possible, and engage your core by keeping your chest pushed forward.
6. Lateral Raise
Keep in mind that you do not want to let the weight go below your lower thighs. You are trying to work on getting the muscle in that part of the upper thigh toned up so it is strong for movement and running.
7. Cable Flys
Keep your elbows bent at a 90 degree angle, and contract the muscle hard when lowering the weight out before raising it back up again.
8. Abdominal Crunch
Place your feet on the floor, and keep your knee bent at a 90 degree angle. Make sure to exhale when you are descending and inhale as you bring it back up again.
9. Reverse Crunch
Place your feet in the foot rest, and keep your knees off the floor while lowering down and raising up again.
10. Leg Curls
Keep your toes pointed upward, and try to prevent the weight from ever going below the top of your thigh muscles. Do not let that weight curl all the way down to touch the floor before pulling it back up again. The next time it will be easier since you have worked out that part of muscle for endurance purposes before now!
11. Seated Leg Extension
Keep your back straight, and do not let your knees go over your toes.
12. Lying Leg Curl
You can also do this on a lying leg curl machine instead of a seated leg extension machine. You will be able to go heavy on that weight since you are leaning back onto the bed, and it helps you focus less on balance and more on working out your muscles.
13. Seated Calf Raise
Lift your buttocks off the seat and keep your heels on the platform, so that you can work out both sides at once. If you don’t have access to a machine, which is recommended, then be sure to use an old chair in front of a mirror. This will give you necessary feedback on how lucky or unlucky you are with your ankle muscles!
14. Preacher Curl And Reverse Curl
These two exercises should be done in the same manner of step 10 which was described above.
15. Chest Dips
Stand up straight and place your hands on the edge of a sturdy table or chair for balance, and keep your elbows straight as you lower yourself toward the floor.
16. Triceps Kickbacks
This exercise comes with a warning that you should not be doing this if you have any orthopedic issues in your knees, hips, or back. You can use a chair instead of the machine, but it is not stable enough to hold all of your body weight during the shoulder-leveled movements.
17. Leg Press
Be sure to get the full range of motion by pushing out all the way to your toes and then bring your heels back up to meet them once more before lowering them again.
18. Lat Pulldown
Keep constant tension on that muscle as you lower the weight behind your lower back, and then pull upward and outward again until it reaches eye level.
19. Bicep Curl
If you have ever experienced pain in your bicep muscles, then this is the exercise that you need to perform. Try to keep your elbow close to the sides at a 90 degree angle. You do not want to curl up too much, but you also don’t want to be stiff or lose all tension throughout the entire movement.
20. Overhead Triceps Extension
Start out with a light weight, because again you are still warming up, and then go heavier every other workout session.
Conclusion
If you have never worked out before, or if you have been lying around for years without finding the time to invest in yourself, then it is never too late to start now. You will see results, and you will feel better about yourself as a person. Your self-esteem will increase as your muscles develop and become stronger.
Knowing how to lose weight when you get older is just one of the many health tips related to aging that can help you improve your quality of life. Make sure that you are eating right and exercising regularly even if it is just at home using simple exercise equipment like those we have recommended above.