Most of the people throughout the United States do not get the amount of exercise suggested by the Centers for Disease Control and Prevention (CDC). As we age, strength training becomes more and more important for helping us stay fit and healthy. When people think of staying fit as they age, weight lifting for seniors may not be the first thing that comes to mind but it can play a big role in maintaining health. Experts say it can help seniors stay independent and experience fewer symptoms of heart disease, diabetes, osteoporosis, and arthritis. Despite this, it has been reported that just 35% to 44% of people who are over the age of 75 stay active. Even fewer adults between the ages of 65 and 74 are active. For them, the number of active people is somewhere between 28% and 34%.

If you are a senior looking at weight training workouts, these tips can help:

1. Pay attention to your joint health. While weight lifting for seniors can be very beneficial, it is crucial for them to watch their joints. Personal trainers recommend focusing on moves that support the full range of motion. This can help control the muscles as they are moved. They say that full body movements are more fun to do and result in fewer injuries. Experts say seniors need exercises that get them moving more and anything that encourages a full range of motion will fit that bill. Slow motion strength training workouts are great for this.
2. Use bodyweight exercises to start. Not everyone is ready to start with a program for weight lifting for seniors. Experts say seniors should begin by using bodyweight moves to get to know the proper form. By starting off this way, the chances of injury are reduced. For people who have not done any weight lifting for a long time, the best way to ease into it is to get used to workouts that leverage the weight of their body. After they have mastered these workouts, weights can be added.
3. Mix up workouts with cardio. When they are starting a new program of weight lifting for seniors, trainers have their clients do one day of strength training followed by one day of cardio workouts. Many use their cardio day to do low impact activities such as swimming, biking, or walking. These options not only add to the fitness goals but are great at improving their quality of life. By doing these different things, people get better at performing day-to-day tasks around their homes.
4. Flexibility and balance exercises help injuries from happening. As people age, they sometimes experience problems with flexibility and balance. By adding exercises that work on both, seniors can experience fewer injuries. These exercises include the full range of motion workouts, and activities focused on mobility, flexibility, and balance. Experts say that moves that engage the entire body work better than those that focus on specific muscle groups or areas.
5. Extra time needs to be spent warming up and cooling down. The time before and after a workout is very important in programs for weight lifting for seniors. Older adults need longer periods of time to recover and heal after working out than their younger counterparts. That means that more time needs to be spent between sets. This can also translate into needing to take more rest days. Workouts should not be rushed as that is the easiest way to lead to injury.
6. The focus should be placed on smaller goals. When it comes to working out as an older adult, the journey really is its own reward. This is not the time to focus on larger goals but to make the process as much of the goal as the outcome. The seniors who are the most successful at sticking with a program of weight lifting for seniors are the ones who really focus on how the workouts make them feel on a day to day basis. A small weight loss of only 5% to 10% can have a big impact on your health.

Most Americans understand the real importance of getting regular exercise but not many get enough. No matter how old you are, there are things you can do to move more and be healthier.

It is a common refrain: “I want to work out, but I just don’t have the time.” In today’s busy world, it can feel impossible to fit in a workout. This mentality is the result of a common misconception that long fitness sessions are the only route to a healthier life.

However, more and more research is coming out in support of the idea that shorter, less frequent, higher intensity, and more targeted workouts can achieve the same results or better than slower, less efficient workouts. The average individual with a gym membership will only go workout about twice a week. With the right regimen, this can be more than enough for them to achieve their fitness goals.

How to maximize efficiency

The type of high-intensity training you engage in is contingent on your fitness goals. For those looking only to lose weight and maintain their health, who are not interested in also gaining muscle mass, classic high-intensity interval training (HIIT) may be appropriate. This type of training can be carried out on a stationary bike, a treadmill, a track, or anywhere with room enough to sprint without interruption. The participant will engage in a quick warmup, followed by a series of alternating periods of extremely brief sprints and slower cool-downs.

For those looking not only to improve their cardiovascular health but also to build muscle, slow motion strength training is the way to go. This method of resistance training involves very slow, deliberate, targeted reps which work a muscle extremely efficiently, stimulating serious muscle growth in sessions of only 20 to 30 minutes, once or twice a week. Because these sessions do not involve high acceleration, they are also far safer than traditional strength training. This means slow motion strength training can also be perfect for seniors looking to stay in shape and preserve their mobility as they age.

Join one of the best gyms in New Orleans at SMX Training and improve your fitness without giving up all of your time. Book a training session and experience the effectiveness of slow motion exercise today.

Finding time to really work out (and stick to it) can be challenging. We want to lead healthier lives, we want to stick to a dedicated exercise regimen, but when you work late hours, have social obligations, the needs of your family, and a million other commitments, it’s easy to have working out fall to the bottom of the priority list. And apart from finding the time, motivating ourselves to go is another hurdle — it’s easy to just keep putting it off. Furthermore, once we’re at the gym, what do we do? Many of us might find ourselves in the same workout rut — running on the treadmill, some weight training, etc. — and get bored and stop going after a while. One on one training is a great way to solve all three of these problems and we’ll explain why below.

What Is One on One Training? 

You might better know “one on one training” as having a personal trainer. Essentially, it’s working with personal trainers to find an exercise regimen that’s customized for your needs and goals. Whether you’re looking for specific results or need to exercise a specific part (or parts) of their body, this type of training is perfect for you. You’ll work with highly qualified staff and are guaranteed to see results.

What are the Advantages of One on One Training? 

Personalized Fitness 

One on one training takes the approach that one size does not fit all, when it comes to exercise. What works for one person might not work for another. Whether your goal is to lose weight or body fat, become more toned, or become stronger, each person’s body reacts differently.

The best personal trainers will be able to identify what exercise regimen will work best for you to get you the results you’re looking for, and coach and encourage you through the process.

Staying Accountable 

Given that under 5% of adults get 30 minutes of physical activity every day and only one in three adults actually get the recommended amount of physical activity on a weekly basis, it suffices to say that we need to get our butts in gear. Having a personal trainer can keep you accountable — you’ll have weekly sessions that you need to attend, so the choice of “going” or “not going” is taken out of your hands.

Plus, you’re paying a specific amount each week or month to have the sessions (which is likely more expensive than the average gym membership), so it’s another way of keeping you accountable and going to sessions.

Time Commitment 

Going to the gym also often feels like a big time commitment and we dread having to make time three or four times a week for an hour. However, the right personal training can have you in and out of the gym with good results in much less time. Slow motion exercise, for example, only requires you to be there once or twice a week for 20-30 minute sessions.

Where Can I Find One on One Training? 

Most gyms offer one on one training, though there are some gyms that might just specialize on this type of training as well, if you’re looking for a more exclusive approach. If you’re already a member of a gym, see if yours offers personal training classes or sessions.

You might also ask other likeminded friends where they found their personal trainers — a personal recommendation is always helpful, especially if they’re popular and their sessions fill up quickly. You might also look online to see where local personal trainers are in your area. Online research, in any case, is always a good idea — the trainers will often have profiles on the Internet and/or reviews and testimonials from past clients that you can check out.

Make your health a priority this year. You only have one body and you want to make sure that you’re taking care of it — you’ll thank yourself both now and later in life if you do!

The largest gym-going demographic is adults between the ages of 20 and 64 years old. In spite of that, committing to working out isn’t always easy because it requires a lot of time, effort, and dedication. If you can muster up enough energy to consistently work out, however, you will start to feel and look great!

In order to remain motivated, setting a few difficult-yet-realistic fitness goals can help you stay on track.

From taking better care of your body when you’re not working out to scheduling in some daily push-up and sit-up times, here are some great fitness goals to set and focus on this year:

• Find and stick to a healthy nutrition plan — No matter how often you work out at the gym, if you’re constantly eating junk food before and after gym sessions, you’re not going to enjoy any healthier results. Nutritional goals are crucial for achieving a healthier lifestyle.
• Stretch for 10 minutes each day — Stretching is a great way to not only improve your flexibility and balance but prevent fitness-related injuries, as well. Especially as you age, your flexibility and balancing abilities will start to decline, causing joint injuries, muscle tears, bone issue, and many more problems. By stretching your entire body for 5 minutes before your workout and five minutes after your workout, you will feel much better.
• 50 push-ups and sit-ups each day — You might have an insanely busy schedule, making it difficult to regularly visit the best gyms. Fear not, you can still get stronger and healthier from your own home if you remain diligent. Performing 50 push-ups and 50 pull-ups each day will help you get and stay in shape.
• Finish a race — Whether you’ve run multiple marathons in your past or have never participated in one, running in and finishing a race is one of the best activities you can do. You’ll have to work hard to prepare for the race, but once you complete it, you will feel more accomplished — and healthy — than ever before.

If you are ready to get healthier and start accomplishing some of these goals, it’s time to work with some of the best personal trainers New Orleans has to offer. Contact SMX Training today!

When you’re trying to get in shape, it can be hard to know where to start. With so many different types of workout routines and diet plans out there, as well as many conflicting opinions on what works best, you might be stuck figuring out the best plan. Luckily, there’s a way to work on a plan that will work best for you and your personal fitness goals: hiring a personal trainer. Wondering if personal trainers will be able to help you? Check out these reasons why you should consider one on one training for your fitness goals.

• Staying motivated: Working one on one with a trainer can keep you working out on a regular basis where you might otherwise fall off the bandwagon. The average gym membership owner will go to the gym twice a week, but having a personal trainer can motivate you to exercise more often if that’s a goal you’re hoping to work towards.

• Personalized attention: Group gym classes can be great for some; they give you the opportunity to work with others and discover unique types of exercises you may have otherwise avoided like weight training or slow motion exercise. However, not everyone thrives in this sort of environment. Personal training can help you perfect your exercise routine by giving you individual attention, which helps you develop proper technique and form.

• Customized goals and plans: When you’re working out in a public gym without someone there to support you, you’re largely left to your own devices. This means that there’s a good chance your workout isn’t actually doing much to help you with your individual goals. A good personal trainer gives you the help you need to build a workout plan that’s right for you and helps you reach the goals that you’re setting for yourself.

• Personal connection: Unless you’re going to the gym with friends, going to a gym alone can often be a lonely experience. Some people do prefer this, but having an interpersonal connection can help you succeed by motivating you to reach your fitness goals. A personal trainer will be there for you to celebrate the victories along the path to fitness, keeping you motivated and encouraged.

Looking for a personal trainer to help you reach your fitness goals? Contact SMX Training for more information or to find a personal trainer today.

New year, new me, right? People have been saying it for years. Some people, however, have been saying it for decades. Saying it is one thing, but actually following through on your plans is another… and far more difficult.

Exercise is an important part of life, no matter how old you are. Although 20-year-olds can get away with skipping a few workouts, people in their 50s, 60s, 70s, and beyond need to make sure they’re still getting active to maintain a healthy lifestyle. Unfortunately, only between 28% and 34% of adults ages 65 to 74 are physically active. As the New Year approaches, it’s time for you get back in the gym and actually stick to it this year — no more giving up after the first week of February and wasting your money. This year is going to be different. This year is going to be the healthiest and strongest you have felt in a long, long, long time.

Hopefully this guide will help you realize that you can still get active, workout, and improve your wellbeing — no matter how old you are. Here are some great exercise tips for seniors:

• Start off slow — Whether you’re in your 60s or in your 20s, you can’t just dive into an intense workout regimen. Rushing into working out can lead to burnout and injuries. Start slowly integrating exercise into your weekly and then daily routine.
• Develop a weekly schedule — Setting a weekly exercise plan will help you get back into consistently working out. Randomly going to the gym or exercising won’t help all that much because you likely won’t stick with it. But setting a schedule will hold you accountable for getting in your workouts.
• Perform strength exercises at home — Strength training for seniors is actually extremely important. Sure, you won’t be benching around 200 lbs like you did in the past, but it’s important to regularly work out your muscles in order to get stronger. If you consistently practice strength training for seniors, you’ll increase your metabolism, lose weight, and will be able to better perform daily tasks.
• Work with personal trainers — Personal trainers are great for exercisers at all levels. You won’t need an intense trainer like you’re getting ready for a big MMA fight, but you do need someone who is experienced. There are personal trainers that can help with weight lifting for seniors, as well as another popular fitness method: slow-motion exercise. Slow motion exercises are great for building strength and improving your body.

Don’t let another year pass with you not working toward your fitness goals. Just because you’ve been on this planet for a few more decades than your children doesn’t mean you can’t still hold your own. Since the body responds to strength training at any age, it’s never too late to start building muscle and exercising. If you want to learn more about achieving a healthier 2019 through slow-motion exercises, cardio, and strength training for seniors, contact SMX Training right away!

“Strength is the fountain of youth,” said Gavin McHale, a kinesiologist and certified exercise physiologist who works primarily with older adults. “Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density, and remaining functional.”

Working out when you were younger was easy; you could work out for long sessions, eat whatever you want, and essentially feel good as new the next day. All that changes when you get into your 60s, 70s, and 80s. But just because you’re not as strong or limber as you once were, doesn’t mean you can’t work out. Strength training for seniors doesn’t have to involve heavy bench-press sets and long workouts, but rather an emphasis on good form and taking it slow.

If you’re serious about drastically improving your health and strength, consider working with weight lifting trainers. With proper personal training, you will be able to start seeing amazing results within weeks of starting your new workout regimen.

When it comes to strength training for seniors, here are a few of the best exercises you can do:

• Knee extensions — Knee extension exercises will help strengthen your knees and entire lower body, subsequently improving your balance, strength, and reducing your risk of falling. If you consistently work out your lower body, you’ll be able to get up and down stairs with ease. Simply sit on a chair with your back straight and slowly extend your legs out in front of you for a few seconds and repeat. It’s best to do 10 repetitions on each leg.
• Slow motion exercise — Slow motion exercise typically only requires between 20 to 30 minute sessions once or twice a week and can provide exceptional results. When you were in your 20s and 30s, you could get away with rapid, intense workouts. That’s not the case anymore, and that’s okay. Slow motion training is a much better and much more effective workout for seniors.
• Bicep curls — Bicep curls are one of the best exercises when it comes to strength training for seniors. Start out with very low weight and make sure you always have good posture. Additionally, make sure to practice breathing out as you lift the weight and breathe in as you lower them back down.

It’s important to note that you should always remember to give yourself a few minutes to warm up and a few minutes to cool down before and after each workout so you don’t tire yourself out.

If you want to learn more about improving your strength in your old age and work with some of the best personal trainers around, give SMX Training a call right away.

There’s no doubt about it; getting in shape is hard work no matter who you are. Despite being young and generally healthy, only 45% of millennials exercise regularly. If you aren’t young and your body isn’t what it used to be, getting to the gym can be even more difficult. However, that doesn’t mean you should completely give up on your fitness goals. Here are a few tips to sticking to your New Years resolutions and getting into shape.

• Make a routine: One of the easiest ways to improve your overall fitness is to make exercise a part of your regular routine. The more you work in exercise as a part of your daily habits, the easier it will be to stick to. Unfortunately, this is one element that just takes time and patience.

• Know your limits: One reason many people fall off the wagon when it comes to exercise is because they push too hard and burn themselves out early on. Make sure you’re working within your limits to start, especially if you’re working through certain conditions like an injury or joint problems. There are plenty of ways you can work with these limitations, like using slow motion exercise, but you need to know what you’re able to do first.

• Personalize your exercise: Many people stop exercising because they aren’t seeing the kind of results that they’d initially hoped for when getting started, and often this is due to using generic ex ercise programs. Finding personal trainers to help you create a workout plan specific to your needs can help you stay motivated while also helping you reach your own personal goals for fitness.

• Try new things: Not everyone likes going to the gym and doing the same exercise every time; people who get bored like this often don’t see their way through to their goals as a result. Don’t be afraid to try new things at the gym. Use machines you haven’t before (with proper supervision, of course), or sign up for a class to try something new. This will keep your workouts exciting and fresh.

If you’re looking for a new gym to help you get started on your path to fitness, contact SMX Training today. SMX Training can help you get started on your path to fitness with a New Years special plan, with ten sessions for the price of five to keep you on track with your resolutions for the year.