25 minute TUT Strength Training for Seniors and Beginners

25 minute TUT Strength Training for Seniors and Beginners



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“25 Minute TUT Strength Training for Seniors and Beginners”

In this 25-minute full body workout for seniors and beginners, we will build muscle from head to toe with a TUT or “time under tension” strength training approach. This seniors strength workout slows down each exercise repetition, enabling you to learn the exercises slowly while building muscle!

This routine is perfect for people who want to start exercising or increase their strength levels. It's simple, straightforward and easy to follow, so you'll be able to do it at home anytime! After watching this video, you'll be able to start strengthening your body the easy way!

We will do just 5 exercises and repeat them 4 times to really challenge your muscles! These all level beginner exercises with dumbbells for seniors can be done in a chair or standing. Don't have dumbbells? Do the exercises without equipment to get the moves down and use household items like water bottles, cans, or even bags of beans. Join my mom to do seated exercises for seniors and beginners or join me standing to increase the challenge and test your balance.

Here are the 5 exercises
✳️ Rows
✳️ Bicep Curls
✳️ Heel Raises
✳️ Pulldowns
✳️ Chair Stand Up or Sit to Stand / Squat

00:00 Introduction
01:15 Warm Up
02:43 Exercise Set 1
08:55 Exercise Set 2
14:50 Exercise Set 3
20:45 Exercise Set 4
25:50 Cooldown

TUT (time under tension) refers to the length of time a muscle is contracting against an external resistance. Muscles generate tension to move an external load (like a weight). In the case of a bicep curl, the contraction occurs when you bend your elbow and lift the weight. Lengthening occurs when you straighten your arm. In both actions, your muscle is under tension.

A traditional set of 10 reps performed at a standard speed of one to two seconds lengthening and one to two seconds of contraction may only take 15 to 20 seconds. Slowing the movement speed down to a four- to six-second lengthening phase followed by a two- to three-second shortening action for the same 10 reps can increase the amount of “time under tension” or TUT up to 90 seconds and cause the necessary mechanical damage and metabolic fatigue that results in muscle growth.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

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#exerciseforseniors #beginnerworkout #exercise

hey there April yes to next here with my mom Aiko hi today we have a different strength training workout for you today it's called a time under tension workout and the whole point of it is to slow down the repetitions of the strength moves that we do today okay to really uh challenge your muscles build muscle build bone density so here's the format we're doing five exercises okay and we're doing four sets of it okay so we're we're going to repeat that those five exercises four times now recommend that you use lighter weights with this workout if you're just starting out maybe you know don't use any weights to just kind of get the the whole movement down yeah but use you can use lighter weights because we'll really be doing slower reps to challenge your muscles okay but this is a workout that you need to make your own so listen to your body and do what's right for you have some water handy um my mom is going to be doing this one seated I'll be doing a sanding to give you options and any other thoughts mom no is it called the King Tut workout this is your King Tut workout I like that Tut that's right time on retention all right so we'll take a quick pause here and get started with our warm-up and we want to have a seat absolutely all right let's get started with this Tut warm-up all right just March it out let's get blood flowing throughout the entire body you'll be working your body from head to toe on this one all right so give me some heel touches forward and breathe ah don't forget to breathe really nice yep it's good yeah get the body moving that's right get your heart pumping okay March it out good work all righty okay you can stop let's just do some up and down with the arms good we'll be doing some upper body work nice and up and we'll be some back shoulder so let's do some backstroke arms okay you can pull that elbow back and engage the shoulders and the back muscles yeah that's it that's it okay and reverse it yeah forward forward forward and forward very nice okay and let's bring it across the chest here hey yeah nice nice wake up that body good work breathe all right nice okay and this is March it out one more time okay nice little warm up here before we get into our strength training nobody all right all right nice work yep we'll take a pause and get started with our strength training so our first move is going to be the row so your feet are hip distance apart whether you're standing or seated okay hinge at the hips your back is straight arms down we are pulling our scapula together and releasing okay so we're doing at a count of five so pulling it up for one and down for two three four and five bring it up one two three four and five bring it up one two three four and five nice bring it up one two three four and five good one two three four and five and one more bring it up two three four and five very very nice okay feel it that's right those are those are we do six aiming for six reps yeah okay so take a rest here a little bit of rest I'm gonna show you the next move bicep curl feet solidly on the floor right yep Stand Tall everyone okay whether you're standing or sitting all right bring it up please move right no just spice a curl up yeah one two three four and five okay you ready to do this yep okay sit up tall oh one breathe two three bring it up fast two breathe three [Music] five and inhale up exhale nice bring it up five very nice up wow you really feel it bring it up yeah two three four and five and rest did you guys feel that yeah do you really feel the difference yeah challenging that muscle right yeah okay very good okay so our next move is just going to be heel raises right so I want if you're sitting down I want the the weights on your thighs you're standing here just right at your side basically we're just going to raise our heels up for one lower for four two three four five it's kind of hard if you're standing but just give it a try Okay one okay so we're on here we go bring it up lower for two three four and five bring it up two three four and five okay heels up I already feel it yeah two three four and five heels up two five this is a balance move too it is yeah two well I'm sitting in chair till four and five right up two three four and down give me one more okay two three four and five that's good did you feel I feel that in my case yeah all right rest Shake It Out shake it shake it shake out shake it shake it shake it okay we're putting one weight down everyone okay one weight down okay this one is going to work our core it's also balance move whether you're seated or standing okay okay good we're going to basically going to do three on each side okay so we're pulling it down knees to weight and up up two three four okay okay bring it down two three four super big balance move bring it together two three four switch legs bring it up or bring it down and five and together two three four very nice and together breathe two three four give me one more together two oh I lost it three and four green that's a balance movement that's a challenging one yeah you feel on your legs oh yeah okay weights down everyone now the last move is the chair stand up or the squat okay yeah so the down is the easy part that's the down for some people this is one and you're going to go two three four and five right we're push it up push through the heels okay so here we go push through the heels two three four and five and down fast one and up two three four and five hands out up slow two three four and five oh yes down up two three four if I'm sweating already bring it down one two three four and five give me one more down slow through the heels two three four you feel that yeah all right everyone that was round one all right okay we're doing we're doing three more rounds of that same thing hmm okay so check in with your body see how you're feeling okay take a sip of water you want some watermelon no I'm good you're good how are those weights feel weight feeling for you light heavy no they're okay they're okay yeah by the way I'm using five Pounders my mind's using two Pounders okay that's that's two I'll try three Pounders next okay challenge enough okay we got we're here for another 30 seconds so just breathe you know you really work your muscles on that one so it's really important for these kind of challenging strength training sessions to give your muscles time to rest and to recover okay so let's get set up for our our first exercise which is okay our roll right okay so feet hip distance apart and right keep that back straight all right and we're up pull it up two three four and five and up two three actually inhale on the up and exhale down four and five this is three bring it up don't go too fast two if this is five up two three four and five give me one more up and breathe two three four and five breathe everybody nice work okay and that one you should be pulling your scapula together okay yeah not just an elbow move okay pulling those out okay very good breathe okay now oh taking a rest period here take some water yeah getting ready to do that bicep curl same thing back straight no slouching yeah okay shoulders back and down ready and we got it on for about a few more seconds here oh breathe sit up tall okay pull it up for one two four and very nice up bring it up go slow all right up breathe oh yes bring it up give me one more up three four and five and rest oh yes you feeling it yep feeling okay here's the challenging move right for me I mean standing okay we're going to be doing heel raises right okay okay so it's just like shake out those feet nice work okay all right always remember your posture okay no slouching head up okay shoulders back and down okay okay ears shoulders hips in alignment okay okay we're going up and lowering two three four and five okay up three four and five I really have to concentrate on this one but you're standing that's why yes and I'm concentrating my weight to and the balls on my feet like my big toe my second toe okay one two three four five it's really great balance move too yeah just give me one more yeah two three four and five and rest oh yeah those I really felt that in my calves good okay really nice we're putting one weight down next okay breathe take a breath everyone oh yeah I'm gonna walk that around after I did that on my calves I really feel that okay we're doing that pull down move okay all right so we're just gonna pull it down okay pull it down and releasing one two three good pull release two three four and five more three pull oops I lost that one I need one more here and five okay good other side ready pull it pull two three four five pull one two three four bring it down one two three four and five that one challenges me yeah really really nice everybody okay breathe Shake It Out we're going into that that chair stand up your favorite oh I really try to try to really control that movement okay on the way down right so we're all in the seated position here in our squat in the downward push pulling it up that's one slow two three four and five one up two three three four and five sit the foot back pull it up here waiting the heels two five up two three it's a toilet move here that's right think about it right yeah well you're always making sure you're gonna hit the bowl it's good this is a good way that's right yeah it's it's like nice and slow yeah it is all right nice work everyone okay big rest big rest please take some water yes give you some water here okay very nice okay we got two more rounds so you can see how challenging this is yes it is five five familiar moves but just by varying the tempo for really challenging those muscles yeah okay so just really take a breath here breather we're here for another 20 seconds or so very important the rest and get ready for that next round so yeah so with any strength training you know we recommend that you do strength training at least twice a week give yourself one or two days between exercising specific muscle groups okay very important okay pick up those rights going into those rows yeah yeah okay hinge back straight up for one three four and five pull the shoulder blades together one two three and five shoulder blades together this is three [Music] three five four this is five breathe and one more rep one up two three four and five good rest nice work all right oh yes oh yes round three okay bicep curl breathe we're here you got a little bit of rest yeah and get those feet moving you can even get some steps in this little gentle rest period okay so set yourself up yeah feed Sally young girls slice slight Bend in the knees Stand Tall all right okay we're gonna go up for one down for four two four and five breathe everybody inhale and exhale two three four and five very nice fill it up very nice up two three five this is number five yeah three I have one more up two three four and five and rest oh yes oh yes feeling these little pow Powers Yeah I could feel it oh yeah okay breathe everybody okay nice work okay King Tut only knew it is a workout named after he would be very proud he would be very happy I've been helping lots of people get healthy that's right okay we're going into those heel raises everybody my favorite okay Santa okay we're going up oh two three four down and up two three four and five going up five that's three up before and give me two more up good doesn't have to be a big movement just going on those toes yeah all you're doing standing right I'm gonna give myself one more up two three oh yeah I really feel like my cows breathe oh yeah we're putting one weight down okay one weight down because we're gonna go into those pull Downs so hey nice work yeah hanging with it really good work okay so breathe everybody okay we're gonna go into that pull down hold on engage this is a core okay but whether you're standing or seated you're actually working on your balance too yeah okay so that is all all good okay so here we go right up pull it together two three four and five pull it together very nice pull together let's switch legs pull it together Wow you went fast on that one uh yeah I sort of uh screwed up here that's okay you have many chances to to correct yourself get more practice and give me one more pull together rest oh it's coordination that's a coordination one yes yeah okay moving my legs both weights down or if you want you know if you want a more challenge you can hold on to weight and I'll show you how to do that okay you can hold it like this just hold it hold the weight like this okay all right but again the resting mode is seated yes okay okay so here we go we're going up for one down for four two three four five and up and five up breathe three all right five up this is four three four all right keep that back straight okay oh two three four and five sit in town beat up one more time two three four and five sit down on that chair or toilet oh my gosh okay weights down rest okay breathe see how fast this is going to yeah okay have some water give us a four like a sip because we're going into our last round everyone okay really nice work you're building muscle you're challenging your muscles in different ways and it's super important to have this kind of strength so that you can go about your daily life that's for sure you know with strength all right okay so just breathe I'm gonna take some breaths here okay we're gonna be going into that last round our first exercise is going to be Rose I'll pick up your weights again okay I'll use my left I think I'll use the pink one yeah you're gonna use the pack ones okay wow good challenge this is my last round so imagination it is okay I love that I love that spirit all right okay so we're pulling it up all right one three and five good keep it up pull it up pull those shoulder blades together yeah [Music] okay this is four three good this is five and six if I give you one more this is the last round okay boss and rest everybody nice work oh boy all right good good work all right we're going into bicep curls yeah well half of Arnie's moves okay there's no no overhead okay if he's Solid Ground slide that in the knees okay shoulders back and down breathe okay we're gonna be pulling it up for one two three four and five looking good you're speeding it up I see it three most important that the down movement is really slow should you go up slow no go up faster one we're going up for one right so count of one right so kind of one is up two three four five is down bring it up two three four and if I want you to give me one more two three four and five and rest nice work everybody yeah excellent work in this last round okay all right take a breath I need a breath after that one yeah okay we're going into those heel raises your favorite my favorite okay you're standing with me or even standing around on your toes wait between big toe and the second toe if you can do it okay so we're going up two three four and five really touches your test your balance if you're standing with each three four and five bring it up five breathe free my good I am sweating too three four and five up two three four and five and one more give me one more one two three four and asked oh yes nice work everybody okay weight down one weight down okay take a rest take a breather take a sip of water if you need it okay this is our last round that's right and these again this is it okay two more exercises and we are done okay all right very good so we're going into that pull down move right right above or if you're here the whole point is just to kind of pull your knee and weight together two three four and five three on each side two three four and five pull together one one and two three four and five switch legs my coordination two three my leg is standing still it should be going down it's okay pull together I find that the more I do this the better I get okay and together two three four give me one more on this side pull together two four and five and rest that's a challenging one wait down oh boy I couldn't keep my eye on you but did you feel it oh yeah huh yeah okay it's just coordination oh yes oh yes okay last time yes you're doing the chair stand up or sit the stand with the proper aim okay you'll appreciate it we're gonna go in the bathroom that's right okay we're going for up for one but all the way back like you're sitting it to the wall bring it up two three four and five push it up this is three two three four and five very nice oh the feeling your glutes four up two three four and five give me one more up two three can you give me one more extra credit okay yeah wait in the heels three four and five rest everybody nice work nice work breathe let's just kind of shake it out that was a lot of work we did her whole body okay March it out give me some nice little heels and arms up heel arms up give me two more heel arm up heel arm up very nice across the body one good two breathe three and four very nice give me some shoulder rolls to the back too very good very nice reverse it good job four and three inhale exhales clip that inhale inhale and exhale give me one more inhale and exhale very nice everybody if you need more cool down please check out our cool down video it's really important to cool these muscles down and get relaxed okay so thank you so much for joining us we'd love to help you get stronger and really excellent work on on doing this Tut time under tension workout right we look forward to seeing you in future workout and in the meantime keep moving and building muscle see you soon [Music]

#minute #TUT #Strength #Training #Seniors #Beginners

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