Herons Glen Golf & Country Club
North Fort Myers
Florida
Weight Area
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Strength Room
One of the reasons seniors begin a strength program is to make it easier for them to perform everyday tasks such as bending, lifting and carrying. Training with dumbells gives you a greater ability to closely match the movements of these everyday tasks, making it a much more relevant program

They are relatively cheap, and there are few pieces of equipment that offer their versatility.
Plan to train at least three days a week. This is the minimum amount of training you need to be doing if your body is going be put through the work necessary to get stronger

It is advisable to find someone to train with. They can then act as your spotter, and let you know when your techniques is good and when it's not. Technique is very important when using dumbells as gains will be made faster if technique is good while injuries can occur if it is not.

You need to alter your program on a regular basis. Luckily there are hundreds of different exercises you can do with dumbells
If you are a senior and you are just starting to exercise with dumbells, the first thing you should do is seek out the advice of a personal trainer who has some experience in dealing with seniors.

They will be able assess your physical capabilities and design a program that meets your needs. They will also be able to give you some advice on buying dumbells if you would prefer to exercise at home.

If you are looking for some workouts that are geared specifically for seniors, the best resource available is silver workouts. All programs are designed by professionals specifically for seniors.
The Free Weight area in the fitness center consist of the following equipment (click on any to find out more information):
Flat/Incline Bench
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bench
What is it good for?
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The bench is used for a number of exercises.  Primarily used with dumbbells, but it can be used anytime you need some ground clearance for exercises.
How do you use it?
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White bench up The benches can be used in a variety of configurations.  They can be used flat or the backs of the benches can be raised up ad locked into place.  It all depends on the exercise you are doing with them. 
Seat Adjustment Seat Adjustment To adjust the seat back, pull up on the seat as you are pulling the red knob (white bench) or pushing the red lever (Black Bench).  Release and listen for the back to click into place 

Seat Adjustment Seat Adjustment When you raise the back of the bench you usually want to raise the seat so that when you are sitting in it the back is 90 aligned to the seat. To adjust the seat, pull up on the seat as you are pulling the red knob (white bench) or pushing the red lever (Black Bench).  Release and listen for the back to click into place 

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Hoist Adjustable Ab Bench
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Ab Bench
What is it good for?
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This bench is designed specifically to target the abdominals by doing inclined situps or crunches.
How do you use it?
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Bench Adjustment Controls Incline - Adjust the incline of the bench to suit your needs and personal preference.  The steeper the incline the tougher the crunches will be.

To adjust the bench, pull the yellow knob with one hand while raising or lowering the seat with the other.  It's spring loaded so it should move freely.  When you get it to the proper angle,  release the knob and jiggle the bench until it  locks into the shaft. You should hear an audible click when the knob is released and the bench locks in place. 



Usage
  1. Adjust the bench to the desired angle.  Remember, steeper is exponentially harder.
  2. Facing the end with the round pads, straddle the bench.
  3. Take hold of the black post sticking up between the rollers and sit on the bench.
  4. While holding the post, lift your legs over the middle rollers and put your feet below the front most rollers.
  5. Release the post and lean back on the bench, supported only by your legs.
  6. Now with your hands crossed over your chest, crunch up and  try to touch your face to the rollers.
  7. Return to the start position and repeat trying not to let the muscles fully release

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Dumbells
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Dumbell Rack
What is it good for?
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Dumbells are very flexible fitness tools. 


Repetitions and Weight
As with any piece of equipment it is important to not overdo it.  Start with a weight you can lift comfortable 8 times in succession without fear of failure.  After each "set" you can rest by getting up and walking around.  If you can do 3 sets of 8 repetitions, you are getting a good workout.
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Copyright A.J. © 2009