6 pillars of force training for the elderly people of NYC Fitness Expert

Exercise is widely considered as an essential component of health for the elderly – in particular strength training.

Health agencies recommend that adults get at least 150 minutes per week of aerobic exercise in moderate intensity and at least two days of strength training exercises, which include weight lifting or execution of muscle strengthening activities.

Marfred Suazo, known online under the name of Fonz The Trainer, was a sports competitor for life before becoming a fitness coach in New York almost 10 years ago.

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By forming thousands of people of all ages, Suazo said that he trained older adults with an eye on “force decades”.

“We have our fourth decade, which is crucial. As we are 40 years old, as we have 50, 60, 70 and even 80, there are different requirements,” he told Fox News Digital in an interview with the camera. (See the video at the top of the article.)

Marfred Suazo, also known as Fonz The Trainer, is represented. Suazo said he was led to older adults with an eye towards “decades of force”. (Fonz the coach)

“We prevent ourselves to decline in our fitness trip and our ability to do daily things, such as transporting grocery products and climbing steps.”

Force training should be the “main priority” for the elderly, said Suazo, because the skeletal muscle – which he calls “the organ of longevity” – begins to refuse over time.

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“The skeletal muscle is like our body armor,” he said. “It prevents falls, it prevents hip rupture, it helps all these things.”

The preservation of muscles is particularly important for the aging of women, noted Suazo because it helps to prevent osteopenia and osteoporosis.

Suazo was an always sports competitor before becoming a fitness coach in New York almost 10 years ago. (Fonzthetrainer)

6 pillars of strength training

During strength training, Suazo recommends that the elderly focus on the following six movement pillars for the functional physical form.

“You want to have all these pillars in order, and you want to structure your training in this way so that you can target all these areas,” he said.

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Push

This includes movements where the person pushes the body weight, generally working on the chest, shoulder and triceps.

Some common examples include pumps, bench plans, thoracic presses and dips.

Pushing movements are those where the person pushes the body weight, generally working on the chest, shoulder and triceps. (istock)

To pull

With this type of movement, the weight is pulled towards the body. These exercises target back and biceps muscles.

Some examples include pull -ups, mentions, rows of dumbbells, folding lines, LAT pulls and inverted rows.

Traction exercises target back muscles and biceps. (istock)

To carry

This implies maintaining weight during walking, which helps improve posture and stability, strengthens grip and works shoulders, upper back, nucleus and hips.

“You want to be able to transport at least 70% of your body weight,” advised Suazo.

The movement of transport involves maintaining weight during walking, which helps improve posture and stability, strengthens adhesion and works shoulders, upper back, nucleus and hips. (istock)

Hinge

“Cutting the hip is crucial,” said Suazo. “It allows you to look and extend the hips.”

These dominant hip movements – including earth lifts, hip thrusts, kettlebell oscillations and good mornings – work the muscles along the body, such as glutes, hamstrings and posterior chain.

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Juicer

Vertical press movements focus on strengthening shoulders, triceps and nucleus.

Some examples include the air press, the shoulder press and the push press.

Vertical press movements focus on strengthening shoulders, triceps and nucleus. (istock)

Squatter

The squat is an essential movement that targets quads, glutes and nucleus, according to Suazo.

There are several variations, including the front squat, the goblet squat (holding a weight or a kettle bell), the rear squat (holding a bar on the shoulders) and the split squat (stationary slit).

The squat is an essential movement that targets quads, glutes and nucleus, according to Suazo. (istock)

To start

For real beginners, Suazo said that it was better to “stick to the fundamental principles”, such as Calisthenia, pumps, tractions and squats.

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“If you cannot do tractions, I would make inverted lines-I think it’s primitive,” he said. “If you can’t do them, resistance band training is a great way to start.”

“And you can do it at home. You don’t have to be in a gymnasium.”

For real beginners, Suazo said that it was better to “stick to the fundamental principles”, such as Calisthenia, pumps, tractions and squats. (Fonzthetrainer)

The coach stressed the importance of slowly and gradually starting the weight to challenge the body.

Force training must also be combined with cardiovascular activity and mobility to create what Suazo calls “the effect of the tripod”.

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“These three things, when they come together, they can keep you much better,” he said. “So I think that focusing on the three is super beneficial, especially as we get older.”

Those who plan to start a new exercise program should consult a doctor to get advice on preventing injuries.