Our legs make up the largest of our muscle groups which include the quadriceps, hamstrings, and glutes. Low body strengthening is a vital part of senior fitness. It is the most effective and efficient method of preventing sarcopenia (loss of muscle mass) and preserving independence. By maintaining both mobility and stability we are improving our lean muscle mass. This reduces blood pressure, improves bone health, lessens low back pain, and reduces falls.
One incredibly significant advantage for you is that this leg-strengthening can be accomplished using a leg press machine, which is like seated squats, a leg curl machine and leg extension. There are exercise techniques you need to know when using these machines like adjusting the load, determining movement speed, range of motion (ROM) and your breathing pattern. Using these machines properly as little as twice a week can help prevent many chronic conditions. (Be sure to ask for help with proper technique if you are unfamiliar.) The following are general guidelines:
- Begin with a weight you can correctly push or correctly lift 8 times.
- Ideally at a speed of 6 seconds, 2 second push or lift and 4 seconds to return.
- Full ROM is the goal, but only if pain-free.
- Always EXhale on EXertion.
- Use proper body mechanics and appropriate settings for your body.
An alternative to machine work is of course using your own body weight such as sit-to-stands, squats, lunges, even standing or seated marches. If you have stairs in your home, climbing them is a great leg exercise right there!
Susan Covey is the Fitness Director at Bayleigh Chase in Easton
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