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Dan DeFigio, personal trainer and director of Basics and Beyond Fitness, Nutrition and Rehabilitation, who has been working with seniors for 25 years, notes that strength training and balance work are the two types of 39, the most important exercises for the elderly.
"Bodybuilding not only helps older people build muscle, lose fat and improve their daily functions, but it also significantly improves bone density," says DeFigio. "Bone strength is extremely important (hip fractures are the leading cause of admission of older people to nursing homes). Balance work is also very important for fall prevention. The basic strength exercise can also help with flexibility, cardiorespiratory function and relieve the pain of arthritis. "
RBG will not exercise if the goal is not clear.
Despite designing a training for seniors and obtaining the required medical clearance, the Johnson workout was not an immediate sale to RBG.
"When I showed her to her, she looked at me like I was stuck on a silly thing and locked in a silly thing," recalls Johnson laughing. "I broke everything like a shotgun so that she understood why these exercises were beneficial."
She is a woman who does not waste her time, and she is always quick to put Johnson on the spot when presented with a new exercise or addition.
"With [Ginsburg]I always have to prove the method to my folly, "says Johnson. "Do the versatile exercise at the very end of the book. She needed to know why she had to do that. I said, "Justice, if you can not do this exercise, you will need a nurse 24 hours a day, 7 days a week." She watched me to defend my statement. I made him sit on the [exercise] bench, handed him a weight ball and had it thrown at me with both hands 10 times. I said, "You do it because the moment you can not [gather the strength] to get out of the toilet, you lose your independence. We do this at the end of the session because when you have to go to the bathroom, it does not matter if you are tired.
Even when she worked all night, RBG always shows up
After nearly 20 years of experience, RBG has mastered the board and other challenging poses (not to mention the weightlifting and balance routines), but consistency and patience have been critical to its success. She did not dive into crunches but built them slowly and safely.
"We started doing crunches by bringing the knees and elbows together like a clam and I was trying to separate them," Johnson said. "Once we did it for a while, I started doing the boards. She does not like boards too much. Also squat gun, where she gets up and raises a leg [at a time] and I hold his arms. She does not care about them, but she does not fight me because she realizes how much that helps.
Ginsburg also realizes that some days she will not live up to her training version. It's good. She does what she can, but she never makes weight.
"Before you can exercise, you have to introduce yourself mentally and physically, which it always does," says Johnson. "Sometimes she worked all night and did not sleep. So, we adjust a little bit, maybe skip the stability ball and use the bench instead. But she always shows herself.
Training sessions are a great way for RBG to disconnect from work
RBG is for the health of his body, of course, but probably also for his peace of mind.
"The workouts help her because she focuses on the law all the time," Johnson says. "But when she's with me, she does not think about it. She turns off the brain and works on her body. This keeps her refreshed so that she can come back to the law after pausing.
Before starting these exercises, ask the trainer and the doctor
The RBG workout is an excellent diet, but it is advisable for those who are interested, especially the elderly or those who are recovering from a serious illness, not to intervene without consulting their doctor. and work with a personal trainer.
"At first, I always recommend someone to help you out and train you," Johnson said. "Get permission from your doctor, find a certified personal trainer and tell him what you want to win. If you do not like what they offer, get another one. You must trust this person, and they must remember that it is never theirs; It's about you. They have to say, "How can I adjust my exercises to help the client and celebrate his victory?" If you hate something, it is normal not to do it, just find an alternative.
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