Floridafitness&bodybuilding

S.W.P Senior Wellness Program

The structure of the Senior Wellness Program (S.W.P) allows older adults to maintain adequate levels of muscle mass and strength, improving their ability to control chronic diseases such as diabetes, cardiovascular or pulmonary problems, Alzheimer's, Hypertension, Obesity and others. Those chronic diseases are easier to face when you have higher levels of muscle mass and physical strength. For more information about this program contact us 👉🏻 +1 (786) 780-9242

As you age, your body experiences changes that can also affect your lifestyle. Aging also comes with its own set of rewards – retirement, self-confidence, and welcoming grandchildren. Despite some of the challenges of aging, there are simple steps you can take to make sure you thrive in your golden years.

Challenges of aging

The human body goes through natural changes as it ages. These include:

Your bones become thinner and more brittle
Your heart may grow slightly enlarged, the walls may thicken, and your heart rate may lower
Your brain and nervous system can affect your reflexes and even your senses
Your digestive tract becomes more firm and rigid and does not contract as often
Your senses including your vision and hearing are not quite as keen as before
Your enamel that protects your teeth can begin to wear and tear
Your skin loses its elasticity and may start to sag and wrinkle
While bodily changes are a natural part of aging, but they don't have to slow you down. There's a lot you can do to protect your body and keep it as healthy as possible!

5 Ways to Thrive in Your Golden Years

Don’t get weighed down.

You are what you eat.

Get moving!.

Keep in contact with your doctors.

Success with self-care.



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How we can change our body shape with exercise

For most of us, heading into a gym can lead to confusion about what exercises to do. If you want to change the shape of your body, can selecting certain exercises really work?

Once we reach adulthood, our bone structure and proportions are largely fixed. Essentially, the length of your collar bones versus the size of your pelvis, and the length of your body compared to the length of your legs are big factors in determining proportions and aesthetic beauty.

However, we can use exercise to enhance our body shape and appearance, as well as increase muscle and bone strength.

Fat and muscle

Training specific muscles

Form is key

Stretching matters



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The Chest Muscles
The chest muscles are made up of the pectoralis major and, underneath that, the pectoralis minor.1� Together they are often referred to as the "pecs." The pectoralis major is the larger muscle and has two parts—an upper portion (called the clavicular head) and the lower portion (called the sternal head). The pectoralis minor is triangular in shape and works in tandem with the pectoralis major.

The chest muscles are responsible for moving the arms across the body and up and down, as well as other movements like flexion, adduction, and rotation. Most chest exercises involve pushing the arms away from the body or the body away from the arms.

Working your chest muscles (or pecs) does more than simply improve your physique. These key muscles are involved in essential functions you need throughout the day and provide the foundation for many moves you need in a variety of exercises and athletics.



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Why it is important to train back muscles?

Your upper back muscles help hold your body upright. Strong back muscles act as the opposing force to your core, preventing poor posture and back pain. To strengthen your upper back muscles, do pull-ups, single and double arm rows, reverse flys, and lat pulldowns.



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What is considered a full workout?
In a full-body routine, you train every major muscle in your body, like your chest, back, arms, hamstrings and abs, in each workout. They incorporate exercises that engage many of those muscle groups in one movement, like squats, deadlifts and overhead presses, all of which are also called compound movements


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Exercise is beneficial for everyone, regardless of age or fitness level. It is important to everyone in order to have a healthy and balanced life.



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Muscles Worked

Front Plate Raises mainly work on the Anterior Deltoid. The secondary muscles involved in this lift are the Serratus Anterior, Biceps Brachii and Clavicular portions of the Pectoralis Major.



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The 8 Most Effective Triceps Exercises

1- Diamond Push-Ups.

2- Kickbacks.

3- Dips.

4- Overhead Triceps Extensions.

5- Rope Pushdowns.

6- Bar Pushdowns.

7- Lying Triceps Extensions.

8- Close Grip Bench Presses.



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9 Moves for the Best Back Workout Ever

Strengthening your back obviously has aesthetic benefits, but, more importantly, it’s imperative for better daily function, including posture and preventing injury. (Because who likes back pain, right?)

If you’re committed to developing a stronger back but aren’t sure what to do or where to begin, we’ve got you covered. Here are six exercises and three stretches to ensure you’re giving those back muscles some TLC. Strengthening exercises

Complete 3 sets of these strength exercises with 1 to 2 minutes of rest in between. You’ll need a few pieces of equipment, including a resistance band, two sets of light dumbbells (3 to 5 pounds and 8 to 10 pounds should work fine for most), as well as one moderate-weight dumbbell (about 12 pounds).

Remember to breathe throughout each movement. Keep your spine aligned, and focus on your back muscles contracting to establish that mind-muscle connection and get the most out of your workout.

Ready?

1. High rotating plank

2. High pulley cable row

3. Dumbbell pullover

4. Bent-over row

5. Rear delt fly

6. Superman



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