教练 Nicola Bretherton 分享80岁母亲的两项居家自重练习

Fat-loss coach Nicola Bretherton helps women build fitness, confidence, and strength for today and for life.

“Especially as you get older...cardiovascular fitness is important but so is building and maintaining muscle,” the founder of the Next Level You program said on Instagram. “[It's necessary] for your strength, bones, and long-term health.”

She highlighted that if changing body composition is your goal, strength training is especially valuable.

“If you’re trying to lose fat and change your body shape, you need to give your muscles a reason to grow and that means challenging them and progressively getting stronger,” she said.

A prime example of maintaining strength and physical capability with age is Nicola’s own mother, whose home exercise routine she recently shared online. The moves build full-body functionality and the ability to carry out everyday tasks.

“This is my mom who will be 80 in October,” she said on Instagram.

“She is a strong lady! She lifts weights at home, does lots of bodyweight exercises—full press-ups! She can even do the splits! I’m so proud of the woman she is—strong, capable, and independent,” she wrote.

The 2 simple exercises Nicola Bretherton’s 80-year-old mom uses to stay strong

1. Floor to standing

• Lie flat on the floor with your back flat, legs extended and arms by your sides.
• Without pushing with your hands or elbows, engage your abs and bring your torso upright into a seated position.
• Cross your legs comfortably and keep your hands off the floor.
• Shift your weight forwards and bring one knee underneath your body, moving into a half-kneeling position. Use no hands or one hand for support if you need.
• Push through your planted foot, straighten your legs, and rise to a standing position.

“Most 80-year-olds can stand up from a chair, but did you know that most 80 year olds cannot get up from the floor?” Bretherton pointed out. “And that's often because of a lack of strength, balance and mobility.”

The movement also requires coordination and flexibility.

2. Push-up​

• Get into a high plank position, with your arms extended and your hands slightly wider than shoulder-width apart. Brace your core and keep your body in a straight line from your head to your heels.
• Lower your body until your chest nearly touches the floor.
• As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
• Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.

“Most 80 year olds cannot perform a full body weight press up from the floor,” noted Bretherton. “A proper press up requires upper-body pushing strength, core stability and shoulder stability.”

She reminded readers of the real-world transferability of the movement.

“Imagine being able to push yourself back up after a stumble or catching yourself with your hands. This is why you don't train for the body you have now, but the body that you will need later.”