Sports aids: how older people can exercise more easily
Endurance training
After retirement, many people decide to focus more on their fitness. However, those who have not exercised for a while may be hesitant to take up sports again. However, this does not have to be the case, because with the right tools you can get started. We will explain how it works and which aids will make training on the 60Plus much easier.
Endurance training
When it comes to endurance training, it’s never too late to start. This is confirmed by Germany’s oldest marathon runner, Arne Haase. The 89-year-old spent the first half of his life rather unathletic and only managed to run 5 kilometers without a break at the age of 54.
But you don’t have to run to benefit from endurance training as you age. Walking, swimming and cycling also have a positive effect on health: endurance training reduces blood lipids and blood pressure, increases the elasticity of blood vessels, counteracts obesity and prevents diabetes.
To enjoy exercise as a beginner over 60, you should try the following aids:
1. Nordic walking poles
When walking, poles support movement and increase intensity. If you use poles correctly, you effectively engage the muscles of your arms, chest and core. The advantage: your body is strengthened from your shoulders to your feet, and you burn more energy.
Compared to walking without poles, classic Nordic walking burns approximately 20 to 55 percent more calories. Important: The poles should be perfectly adjusted to the height of the person exercising. Lightweight carbon poles are especially suitable for beginners. If you often lend poles to family members, you should choose telescopic poles that can be adjusted individually.
2. Heart rate monitor or fitness bracelet
Endurance training should be done at a moderate intensity. This ensures that most of the energy consumed is obtained from body fat, and the muscles are optimally supplied with oxygen (aerobic performance range).
The ideal heart rate can be determined individually based on the level of training and age. In order not to go beyond the ideal zone during training, you should monitor your heart rate with a heart rate monitor or fitness bracelet. You do not need to constantly check: good devices automatically determine the optimal heart rate for endurance training and warn the user with an audible signal if it is exceeded or underestimated.
3. Classic Bicycle
When you ride a bicycle, you kill two birds with one stone: you cover long distances and train your cardiovascular system at the same time. Good reasons to leave the car at home and go shopping, into town or visit the grandchildren by bike.
Important: The pedals and saddle should be optimally adjusted so as not to overload the knees when pedaling. Features such as a low entry, smooth coaster brake and wide tires ensure maximum safety.
