After the age of 60, exercise should focus on exercises that help maintain the body's ability to function in daily life such as flexing, pushing, turning... These exercises not only help build muscles but also strengthen core muscles, improve posture and support mobility.
Prioritize full-body exercises
Exercises such as weightlifting, pull-ups, push-ups mobilize multiple muscle groups at the same time, helping to improve training efficiency compared to exercises that only affect a separate muscle group.
Maintain appropriate levels of challenge
You should choose a weight level or variation of the exercise so that the final repetitions still create a challenging feeling but still ensure correct technique and posture.
Apply chain training
When you want to improve your fitness, you can perform one set of each exercise in turn, rest for 60 - 90 seconds and then repeat from 2 - 4 rounds. This exercise method helps maintain heart rate at a suitable level while still supporting muscle strength development.
Gradually increase exercise intensity
When physical strength is improved, the number of repetitions can be increased, the weight level increased, the exercise time extended, the weight loss speed reduced, or the break time between sets shortened so that the body can continue to adapt and progress.
Combined with a healthy lifestyle
Exercise effectiveness will be improved when combined with habits such as walking every day, supplementing enough protein in meals, drinking enough water and getting enough sleep.
