NASM Basic Workout Outline for Seniors

As the functional independence and importance of exercise increase in the elderly population, it is important we provide meaningful physical training for older adults. Here is a set of basic guidelines for seniors, provided by the National Academy of Sports Medicine

First there are important considerations to pay attention to before one engages in physically activity. It is important to note that as we age our maximum oxygen intake and exercise heart rate will decrease with age so the initial workloads should be low, a good starting point is 3-5 days a week for about 30 minutes each. As we age our body fat percentage will increase and bone and lean muscle mass will decrease, therefore moderate resistance work is recommended. A good place to start is 1-3 sets of 8 repetitions. As we get older our balance, gait and neuromuscular coordination may become impaired and exercise routines should be chosen that safeguard against falls. Cardio options should be stationary cycling, treadmill or aquatic exercise. Weight lifting should be done from a seated position as well.

Because there is a higher diagnosis of heart disease among the elderly, a pulse assessment should be conducted before exercise is performed. If a pulse irregularity is shown then a careful analysis of medication use and possible exercise effects should be assessed by a physician.

Here is a recommended workout routine that should be performed 3 times per week:

• Stationary bike, aquatic exercise or treadmill with hand support for 20-30 minutes
• 1-2 sets of 8-20 repetitions of resistance training, light weight  
• Static stretching

Progression of all exercises should be slow and always make sure to breath normal during training.

Stay fit!