| Fitness Programme for
over 45 years |
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|
Given the wear and tear the human body
goes through by the time an individual gets to the age
of 45, fitness programmes at Talwalkars are designed to
ideally suit health conditions common to people over 45.
With the primary health concern being the individual's
heart condition, programmes are designed to avoid high
intensity training which unnecessarily strain the heart
without significant benefit to overall fitness levels.
A typical work out plan for people over 45 covers the
following: |
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Resistance training: |
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2-3 days a week |
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8-10 exercises per session |
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2-3 sets per exercise, 12
- 15 reps per set |
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Intensity level: resistance
adequate to allow 12-15 reps comfortably, and not more
than 15 reps (60 per cent - 70 per cent of 1 rep max). |
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1-2 minutes rest between
sets. |
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Training progression: |
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Increase in reps to 15-18. |
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Increasing the number of sets. |
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Marginally increasing weight
involved in the exercise. |
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Increasing the frequency
of training to 3-4 days a week. |
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Changing the training options
to include super sets. |
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Cardio: |
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Thrice a week (every alternate
day) |
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Intensity: 60 per cent - 80 per cent of the
max heart rate (MHR) |
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Duration: 30-40 minutes |
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Gradual increase in intensity
of the exercise by varying the resistance on the cycle
and inclination or speed on the treadmill, and an increased
duration of about 45-50 minutes. |
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In case of overweight, all
forms of high impact activities are excluded from training. |
