Your focus as a senior should not be to break any lifting records or to push yourself to complete exhaustion. As you get older and move less you ability to take your joints through their full range diminishes.
A lack of joint mobility will not only affect your posture but also your ability to move correctly. For many people this mobility routine can have more of an impact on their lives than the workout so please don’t skip this section.
The great thing about neck mobility is that you can practice anytime of the day even while seated watching TV. Watch a video of the neck mobility warm up exercises below:
The upper back or thoracic spine is one of the areas that is getting more and more restricted with modern lifestyles. Watch a video of the upper back mobility warm up exercises below:
Regular wrist mobility will help keep the joints healthy and improve circulation. Watch a video of the wrist mobility warm up exercises below:
If you don’t walk over varied ground or take part in sports then your hip mobility will probably be limited. Poor hip mobility will affect your walking gait as well as force your lower back to move more than it should do.
Watch a video of the hip mobility warm up exercises below: Simple body weight squats are one of the best exercises you can perform and will strengthen your full body.
Watch a video of the knee mobility warm up exercises below: Good ankle mobility will improve your balance as well as prevent further leg injury while walking or tripping on uneven ground.
Often one of the most overlooked areas of the body a simple ankle mobility routine will also improve circulation. Watch a video of the ankle mobility warm up exercises below:
Try to keep the kettle bell close to the neck line and don’t bend the head forwards. Work hard to keep your back flat and use your buttocks and legs to perform the heavy lifting.
Watch a video of the kettle bell single arm dead lift exercise below: You will also find this is a great exercise for seniors with limited mobility as it lengthens the hamstrings and mobilizes the hips.
Not only is the kettle bell step up highly effective at raising the heart rate and strengthening the legs and buttocks but also has a great cross over into your daily life. You will find walking up hills and stairs much easier if you work on this exercise.
You will also quickly raise your heart rate, pump vital nutrients around your body and improve your movement strength and skills for daily life. Failure to get a full 90 degree bends in the knees will limit the amount of buttock activation achieved.
Watch a video on how to improve your kettle bell goblet squat exercise below: The ability to get up and down from the floor is an important activity as we get older and very challenging for many people.
Everyone should practice the get up without a kettle bell first, if need be you can hold a tennis ball or glass of water in the hand. Practice : when you can perform 10 alternating repetitions without a kettle bell then slowly start to add some load.
Start off steady and use a light kettle bell for the first 2 weeks before slowly increasing the load. You should feel out of breath at the end of each circuit if not add more load or pick up the pace.
Using kettle bell exercises for seniors and older adults can be highly effective at improving health, fitness and well-being. Regular kettle bell training can improve balance, strength, your metabolism, help with fat loss and confidence.
Older adults can move and be just as strong, if not stronger, than those half their age so there are no hard and fast rules for what weight to start with. I’ve included a kettle bell circuit that you can follow 3-4 times per week just add load steadily as you get stronger.
Always seek professional medical advice and take your time and listen to your body as you exercise. They have become a popular exercise tool in the United States largely because of the enthusiasm and effective marketing by strength and flexibility coaches.
Though kettle bell lifting competitions are relatively new in the United States, they have historical significance in other parts of the world. Kettle bell training was “discovered” by U.S. athletes and particularly mixed martial arts fighters.
Kettle bell workouts are designed to increase strength, endurance, agility, and balance. However, since practically any KB exercise can also be executed with a dumbbell, it is reasonable to ask why you should use a kettle bell instead?
The kettle bell shape (remember the “cannonball with a handle” description) makes the weight displacement different from a dumbbell's. The off-center weight of a kettle bell makes it more unwieldy, requiring the use of more stabilizing muscles to control it.
By the nature of their design, nearly all kettle bell lifts are compound movements that work the body as a whole, rather than isolating muscles. Common kettle bell lifts also tend to work muscles through a longer range of motion, which improves flexibility.
So while barbells and dumbbells are certainly good free-weights, keep in mind that the unique unwieldiness of kettle bell training is precisely the reason many athletes use them today. Many of the most common kettle bell exercises, such as swings, cleans, windmills, and snatches, really work the hips, hamstrings, glutes, and waistline.
Combined with proper nutrition, KB workouts will burn off fat better than almost anything you can think of. I am not aware of any reported serious injuries, but you sure wouldn’t want to bonk yourself on the head or drop one on your foot.
Ideally, some sessions with a competent instructor is a good way to go, although I've seen some excellent video instruction, too. Either way, once you know and practice proper form, kettle bells are certainly no riskier than lifting other free weights such as barbells and dumbbells.
Good judgment is the key to safe, successful kettle bell training, just as it is with barbells and dumbbells. Then begin with modest efforts, perfect your form, and gradually work up.
Next, you must consider your present strength and fitness level when deciding what weight to start with. A rule of thumb is that handling a kettle bell will be more challenging than a dumbbell of the same weight.
Most of the companies selling KB's offer beginner guidelines for what weight(s) to buy. As your strength grows you can buy a heavier bell and sell the lighter one or keep it for higher repetition work.
Best of all, if you can attend a KB training workshop before you buy, or find a trainer nearby, you can try out different weights at the same time you are receiving some coaching. There shouldn’t be ridges in the handle and the finish should be fairly smooth but not slick.
I must say, I was a bit surprised at the response I got to the email I sent out yesterday on my friend Dr. Dan Ritchie’s program, The Functional Fitness Solution (an at — home training program designed for folks in the 50 to 70 age range). SO, I thought it would be good timing to share a kettle bell workout I created specifically for older adults.
And also, this is actually week FOUR of the Lifetime Kettle bell Fitness program, so ideally you would work UP to this amount of volume of 1/2 get ups and dead lifts/swings slowly and progressively over a several weeks period. 5 minutes of static stretching — tight muscle groups only
— Forest Vance, MS, ROC II, Certified Corrective Exercise Specialist PS — When you pick up a copy of Dr. Dan’s Functional Fitness Solution program this week, I am going to hook you up with a FREE copy of Lifetime Kettle bell Fitness.
Inside Lifetime Kettle bell Fitness, you’ll discover how to use kettle bells to lose weight, tone up, improve your posture, move freely and gain overall fitness. — A three-minute body weight and kettle bell dynamic warm up that’ll have you feeling great and ready for your workout faster than you ever thought possible … and a complete extended warm up for those times you’re in extra need of preworkout prep — Unique progressions for traditional kettle bell exercises that’ll help you master them in a whole new way — like the ‘face-away-from-wall kettle bell sumo dead lift’ and the ‘foot switch Turkish get-up’ — A complete workout system to take you from KB noob to Hairstyle master — Answers to common hang ups and solutions the majority of kettle bell training beginners have — And much more!
** VERY IMPORTANT — I will get a list from Dan of all the folks who buy his program through my link when the current promotion is over. BUT … you MUST purchase his program through THIS LINK — or any other one in this email — to qualify for the bonus.