Why Are Strong Arms Important?
Resistance Training Arms. The muscles of the arms are relatively small, and in modern days it’s usually enough if you can carry your groceries or luggage for a moderate distance and pick up stuff like chairs and other relatively light objects that need moving around in our homes. Many older adults have a problem even with these types of tasks. As a result, if they have not exercised their arms or done any straining manual work with them for a while.
Having a Strong Grip is Important
Resistance training arms. Strong arms are also handy for carrying stuff. Having strong arms in addition to having a strong body. It will allow you to pick up and move heavy objects safely. The most important part of arm strength for the elderly is grip strength. We rarely lift anything heavy with just the muscles of the arms. However, any time we try to move something heavy, our grip has to hold it. Also, having a strong grip is important for support when using handrails. As an example, to climb stairs or using bathroom supports.
Research shows that grip strength is also an important measure of overall health. In adults of all ages, it has been found to be a reliable predictor of muscle strength, muscle mass, bone mineral density and nutritional status. In older adults, grip strength is used as an indicator of vitality, and as an accurate predictor of a decline in physical and mental function.
Start Arm Exercises With A Warm-Up
Resistance training arms. It is essential that you warmed up before you start any exercise. So then, 10 minutes of brisk walking or marching on the spot will prepare you. But you also need to move all parts of your body gently. Starting exercise without a warm-up leaves you vulnerable to injury. When you complete the warm-up, your muscles are warm and pliant and ready for work. However, if you skip this vital stage, you could tear a muscle that takes time to repair. Consequently, it could be excruciatingly painful and may affect or restrict your mobility.
Arm Exercises With Light Weights
You must start with light weights, especially if you have been inactive for a long time. As a result, starting with weights that are too heavy may cause an injury. Inactivity causes the muscle mind connection to be uncoordinated. And the signalling system where nerves send an electrical charge to your muscles to fire them into action will also need to be coordinated. When you do these exercises with light weights you will create those connections and create a base to build muscle on.
Arm Exercises Arm Side Raise
Arms side raise, start with palms facing into your thigh, raise both arms out to the side level with your shoulders. Pause, then lower slowly to a count of 6. repeat 5 times.
Arm Exercises Front raise
Front raise, start with palms against the front of your thigh, raise both arms forward until lever with your shoulders. Pause, then lower back to the start to a count of 6. repeat 5 times.
Arm Exercises Hammer Curls
Start with palms facing into the side of your thighs, bend your elbows, keeping them close to your side and curl up to your shoulders, with palms facing each other at shoulder height, pause, then lower to a count of 6, repeat 5 times
Arm Exercises Bicep Curls
Start with palms facing the side of your thighs, bend at the elbows and start to curl your arms up; immediately you clear your leg, turn your palms to face up, continue the curl until your palms are facing your shoulders, pause and lower to a count of 6, back to the start. Repeat 5 times.
Arm Exercises Overhead Press
Start with arms in an L shape, palms facing forwards, hand either side of your head. Straighten your arms above your head, do not lock your elbows; keep a slight bend in them. Pause then lower to the start to a count of 6. Repeat 5 times.
In Conclusion
Arm exercises to build strength are essential for your health and everyday tasks, like support, carrying and lifting. For example, it will help if you have the strength to support you when climbing stairs, getting in and out of the bath. In a further post, I will deal with more advanced grip strength.
Research continues to link a decline in grip strength to a range of adverse health issues, including heart disease, arthritis, osteoporosis, Type 2 diabetes and certain cancers. It has also been found to be a predictor of the likelihood of post-surgical complications, post-surgical recovery time and mortality.
This has led grip strength to be considered an important biomarker when assessing health, particularly in older adults. At the same time, it is important to understand that, while it can be an indicator, grip strength alone is not a symptom.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to… Please do your own due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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