Fitness Programme for over 45 years

Given the wear and tear the human body goes through by the time an individual gets to the age of 45, fitness programmes at Talwalkars are designed to ideally suit health conditions common to people over 45. With the primary health concern being the individual's heart condition, programmes are designed to avoid high intensity training which unnecessarily strain the heart without significant benefit to overall fitness levels. A typical work out plan for people over 45 covers the following:
Resistance training:
2-3 days a week
8-10 exercises per session
2-3 sets per exercise, 12 - 15 reps per set
Intensity level: resistance adequate to allow 12-15 reps comfortably, and not more than 15 reps (60 per cent - 70 per cent of 1 rep max).
1-2 minutes rest between sets.
Training progression:
Increase in reps to 15-18.
Increasing the number of sets.
Marginally increasing weight involved in the exercise.
Increasing the frequency of training to 3-4 days a week.
Changing the training options to include super sets.
Cardio:
Thrice a week (every alternate day)
Intensity: 60 per cent - 80 per cent of the max heart rate (MHR)
Duration: 30-40 minutes
Gradual increase in intensity of the exercise by varying the resistance on the cycle and inclination or speed on the treadmill, and an increased duration of about 45-50 minutes.
In case of overweight, all forms of high impact activities are excluded from training.

 
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