Aerobic activity increases the transportation of oxygen to the blood, boosts circulation and widens the arteries. This surge of blood through the system speeds up the flow of waste from the muscles while naturally increasing endorphin levels that remove pain. Even gentle cardio workouts keep the immune system functional, warding off minor viruses. Blood pressure is brought down while the heart strengthens. These effects are rewarding for seniors who have painful arthritis, heart disease and a tendency towards colds and flu. Nevertheless, some forms of aerobic exercise can worsen arthritis and put strain on the heart. Age also causes a natural decline in aerobic capacity, so those beyond a certain age often find it particularly difficult to retain the activity levels they were once used to. The right kind of cardio workout can strengthen the bones, alleviate mild depression and improve quality of life, but only if it is approached responsibly.
Anyone beginning a new exercise regimen after a lengthy period of inactivity should consult with a doctor first. A health care provider will assess whether any chronic medications will impact upon a training plan. Beta blockers, a common medication for heart conditions and blood pressure, keep the heart below a certain level, making high impact aerobic exercises impossible to achieve. Target heart rates need to be assessed and set by health practitioners. Symptoms of diseases such as diabetes can lead to arrhythmia and dizziness. These symptoms need to be managed during training sessions by employing gentle techniques or taking regular breaks. High intensity workouts can also put strain on the joints. This is problematic for arthritis sufferers and those with low bone densities. There are cardiac workout techniques that place less strain on the joints, improving the symptoms of these chronic conditions rather than making them worse.
One of the gentlest and most effective ways to prevent joint pressure is aqua aerobics. Here, gentle movements are used and water removes the stressors that would otherwise result in mechanical stress. The weightlessness of water-based exercises can deliver additional therapeutic results when done in a heated pool. This warmth helps arthritis sufferers to regain motion in stiff areas so that circulation is improved. It is still possible to strain joints in water when sudden movements are employed. Foam water tools can be helpful. Because of the buoyancy of water, trainers often offer programs targeted at those who suffer from chronic pain. These programs will omit high strain workouts and focus on restoring movement naturally.
Hatha yoga is another preferred way to add to core strength through mild aerobic activity. The slow movements used make this an excellent option for those who suffer from hypertension. The focus on posture can help to relieve chronic pain in the back, legs and arms, since spinal tension can cause pain to radiate into the limbs. Hatha yoga`s tendency to loosen the muscles around the spine may alleviate chronic back aches, as well as symptoms associated with arthritis and osteoarthritis.
Recognizing Warning Signs
Some cardiac exercises can cause jarring that is unhealthy for the joints. When pain is felt, it could be a sign that something is wrong. Dizziness, pain around the chest, neck and shoulders, cramps and heart palpitations all indicate problems during cardio training. Elderly trainers should work with instructors who are certified and capable of supporting patients in emergencies. Instructors should also be informed of chronic conditions before they develop a training program.
Warming Up and Cooling Down
Stiff joints and muscles can cause problems when warm ups and cool downs are not properly done. Mild stretching warms the muscles so that they are not prone to tearing and injuries. They also lift the heart rate slightly so that it can support the increased activity that will follow. After a workout, the muscles need to be stretched again. This phase helps to return the heart to its ordinary rate gently.
After long periods of inaction, enthusiastic trainers sometimes have a surge of inspiration that tests their endurance too much. This is sufficient to remove all motivation, stopping the program in its tracks. Instead, it`s best to start slowly, even if only five minutes of walking are done at first. Steadily building up the pace lessens the chance of injuries. Electrolyte-infused liquids should be drunk prior to, during and after training to maintain sodium and fluid levels. Pure water consumption can cause sudden drops in sodium and other electrolytes. So, Click here to find other gentle ways to approach aerobic workouts.