Video transcription

Hi, I'm Bryan Francis from Billy Beck III Personal Training and Performance Center. Today, I'm going to show you how to exercise when you're over 60. With me to demonstrate is Stephanie Prietto. Now many people that are 60, 65 and over, they have the misconception that they have to do things a little bit different than the younger generation, and I'm here to tell you there's no age where you can't build muscle, one, and two, there's no age where you can't lose body fat. So the bulk of your movements should be the same as people of every other age, compound movements, squats, pull ups, overhead presses, lunges, those are what the bulk of your exercise program should be based around, but the difference is people age, they do tend to lose balance. So it's a proven fact, balance decreases as we age. So within our training program, aside from those compound movements that we want to do is we want to incorporate some type of balance or stability training into those programs. So what I'm going to do is show you two movements. Both are going to challenge balance and stability. So what I have Stephanie on first is a stability ball. Now any time on a stability ball, what that's going to do is challenge balance, stability, and core because she's sitting on an unstable surface. So the first thing she's going to do is start with the dumbbells to her sides. Bring your legs back a little bit so the knees are always at 90 degrees and any time we're sitting on a stability ball, we always want to make sure the shoulders are lined up right over the hips. So this is going to consist of two movements. First, Stephanie's going to curl her, the dumbbells up to her shoulders, now she's going to push over head with rotation, come back down and extend down. This is going to be a bicep curl and an overhead press. We're challenging the biceps and the shoulders. One more and set those down. Next movement we're going to go into is a step up to balance. Again, we're trying to challenge balance. So what Stephanie's going to do is find a step, a bench, anything, she's going to step up, pause, come back down and switch legs. Step up, hold for two seconds in that top position, feel yourself in complete balance and then step down. Keep goin'. Now, when she comes up to this balanced position, what we want to see is a 90 degree bend at the hip and the knee. Step up, so 90 degrees here, 90 degrees here. Step down, and relax. So again, when you're over 60, you can do every movement the younger people can do but, definitely something you want to focus on is challenge and stability. I'm Bryan Francis and this has been how to train when you're over 60.