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Introducing mom to the gym, workouts for 55+ age range?

BeneficentBengal
BeneficentBengal Posts: 10 Member
in Fitness and Exercise
So my 57-year old mother went to the gym for the first time in her life today yesterday. I'm super-proud of her, but I realized I'm at quite a loss trying to figure out the best routines to help her with her weight loss and general fitness goals. She's currently 5' 3" and ~135 lbs (putting her in the healthy BMI range, but she has a lot of stomach flab she wants to get rid of).

I tried looking online for good routines for someone in her health/age, but mostly I just find generic 'tips' like doing more reps at lighter weight or 'do-it-at-home' exercises that aren't really going to challenge her and make a gym membership worth it. I also can't suggest that she go to a class or anything because she isn't going to understand English very well.

Based on one site with actual gym exercises for 50+ people, I had her do:
1. Push-ups (she can do 5 'real' ones)
2. Plank (60 second planks)
3. Squat (just bar)
4. lateral arm raises (12 reps, 4 sets, 20 lbs)
5. Rowing machine (8 reps, 4 sets, 55 lbs)
6. Captain's chair (10 leg lifts)

Then today I switched her to mostly cardio:
1. Elliptical 20 minutes
2. Biking 15 minutes
3. Stair machine 5 minutes
4. 45 degree back extension (15 reps, 2 sets, no weight)

I want to suggest to her that she goes on a resistance/cardio/rest cycle, but then again don't know enough about the aging process to know if that'd be too much for her to handle. I also want to avoid anything that will stress the joints, since she has knee pain when walking up stairs (bone spurs, which won't go away). Anyone have any plans/suggestions? Or believes that her current workout (which I'm basically guessing at here) is wrong for her?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I would go with "New Rules of Lifting for Life". It's a book.. and a good one. Since it's a program, not just a list of exercises, it explains all the little details, like when to progress in weight, the proper order of the exercises, proper form, etc, etc. More on it here:

    http://www.amazon.com/New-Rules-Lifting-Life-Muscle-Building/dp/1583335137

    Another option is to work with a good personal trainer who likes working with older folks. This is a good choice for anyone with orthopedic issues that may require exercise modifications. Before hiring a trainer, google "choosing a personal trainer" for tips on what to look for.

    I do like the idea of doing weights and cardio on alternate days.

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