Meet Keo Capestany. He’s one of many 2022 Senior Planet Sponsored Athletes, and he’ll be sharing updates on his well being & wellness journey by means of the remainder of this 12 months. In preparation for his upcoming reside train session, Keo is sharing his high 5 strength-building ideas for older adults. At age 85, Keo pumps iron and breaks stereotypes that declare weak point and fragility are an inevitable a part of the getting old course of.
I’m not a coach or an knowledgeable in train, however I’m a Senior Planet Sponsored Athlete. I will likely be 86 in a number of weeks, and I’m a really strange outdated man! I firmly consider that as older individuals, we want energy and energy to keep away from fragility. It’s my opinion that barbells and energy coaching usually are not solely the very best, however the one means to that finish. The next ideas are a abstract of what has labored nicely for me since changing into a Sponsored Athlete at first of this 12 months.
1. Keep in mind to Heat Up
Earlier than you begin exercising, I like to recommend a common warm-up. Strive leaping or jogging in place, or going up and down the steps a few occasions. I additionally follow a particular warm-up for weightlifting. I raise an empty bar ten occasions — with none weight plates, the bar itself weighs 14 kilos. (In case you are a newbie, you may proceed utilizing the bar by itself to your major lifts till you construct sufficient energy so as to add weight.)
The nice and cozy-up prepares me for my lifting routine. After resting for a few minute, I’m prepared for the deadlift. I add a few 25 lbs. plates to the barbell and do 5 repetitions. I relaxation for 3 minutes earlier than including some extra weight, and proceed at a tempo that’s difficult but doable for me. I relaxation for 5 minutes and transfer on to squats in a similar way. Then it’s the bench press, and at last standing press. I do solely useful, compound workout routines that activate a number of muscular tissues of the physique.
2. Take Time for Restoration
“It has been established that one will get sturdy not throughout the exercise, however throughout the restoration.”
It is a essential a part of getting sturdy. Relaxation between units, relaxation between workout routines, and relaxation at the least 48 hours between exercises. Not “energetic relaxation” however actual relaxation! You don’t have to remain in mattress, however you ought to be restricted to lighter actions. It has been established that one will get sturdy not throughout the exercise, however throughout the restoration.
3. Maintain a Gradual Cadence
It could appear counterintuitive, however in each train, I decelerate for quicker outcomes. With the intention to achieve energy, I raise the burden at a faster tempo, however I deliver it down slowly. I raise the barbell quick to realize energy after which deliver it down slowly to realize energy. If I let it down quick, I’m losing an important a part of the train.
4. Add Weight Over Time
After each exercise, enhance the quantity of weight you’re including to the barbell. In case you are utilizing dumbbells or hand weights as an alternative of a bar, you may transfer to a heavier set (going from 3 lbs. to five lbs. for instance). In my case, in January of this 12 months, I used to be capable of deadlift 77 lbs. After growing my weight in small increments, by June 2, I did repetitions with 132 lbs.!
5. Set Targets for Your self
Targets are of supreme significance. I’ve dedicated myself to deadlift 200 lbs. by the top of this 12 months. My idol is a really fragile-looking older gentleman that I noticed on YouTube who, on the age of 93, lifted 230 lbs. in a deadlift competitors. He began pumping iron at age 88!
Do not forget that everybody’s targets will look completely different. Set up a place to begin that’s protected and comfy for you, and go from there. When you’re simply beginning out with weightlifting, coach can go a good distance that can assist you construct energy the best method, and to realize your targets.
An Invitation…
If you need to be taught extra about energy coaching as an older grownup, be part of me on Wednesday, June 15 at 3:00pm EDT proper right here on seniorplanet.org. I will likely be demonstrating a few of my favourite weightlifting workout routines and methods from my do-it-yourself weight room. I hope to see you all there. Let’s get stronger collectively!
In want of just a little motivation to get transferring? Be part of our every day well being and wellness applications, keep tuned to the newest information and articles from SeniorPlanet.org by signing up for The Orbit weekly e-newsletter, and observe us on social media (Fb | Twitter | Instagram) to get to know these awe-inspiring athletes. You would possibly simply discover a new love for health alongside the best way!