The possibility of improving physical training for women aged 55-68

Aging is a natural phenomenon that touches all people during their life. This phenomenon is characterized by biological changes such as muscle mass and strength reduction, loss of mobility and balance and motor coordination impairment. All these changes contribute to an increased risk of different diseases among the elderly. According to experts, the use of recreational physical training can help slow the aging process. Physical activity helps reduce the risk of mortality, cardiovascular morbidity and cognitive decline. At the same time, attempts to create effective, physiologically-based motor modes for the elderly encounter considerable difficulties, as many changes during aging remain unclear. In developing a work out with elderly women not only the level of physical fitness, but also individual characteristics must be taken into account. It is important to choose appropriate exercises to meet the goals and objectives of physical education at the given age and foster the optimal motor mode. We have developed a methodical and practical technology of developing work outs with elderly women. The implementation of the main objectives of the presented technology is carried out using complex training exercises. They include a variety of exercises taken from health improving hygienic gymnastics to skiing. Thus, for elderly women burdened with clinical history the recreational physical training is one of the means to stop the age involution of physical qualities, to maintain a high level of adaptive mechanisms and prolong active life. In drawing up the program of the recreational physical training for elderly women it is necessary to individually select the amount and intensity of exercise, as well as to conduct ongoing monitoring of the dynamics of the functional state of the cardiovascular system. The proposed methodology and practical technology of the recreational physical training for women aged 56 to 68 includes hygienic gymnastics, breathing exercises, elements of Nordic Walking and skiing. It is shown that the application of the developed techniques and practical technology is an effective means of improving the functional state of the cardiovascular system. In the observed group a normotonic reaction of the cardiovascular system was noted: the increase in the heart rate is not more than 65 % compared to the basic level, the systolic blood pressure increases by 5 to 8 mmHg, whereas diastolic blood pressure reduces by 1-5 mmHg.

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