What kind of resistance ring should I use at the age of 70

70 year old people can choose high safety resistance training tools such as elastic bands and circular resistors. Resistance training helps to enhance muscle strength, improve balance, and delay osteoporosis. Resistance rings suitable for the elderly mainly include latex elastic rings, fabric circular resistance bands, adjustable resistance rings, door buckle resistance bands, and handle type circular trainers.

1. Latex elastic ring

The latex material has moderate elasticity and is not easy to break, making it suitable for lower limb muscle training. This type of resistance ring usually has different colors corresponding to different resistance levels, and elderly people can gradually use it starting from the lightest resistance. During training, it can be wrapped around the thighs or ankles for side steps, clamshell opening and closing movements, which can effectively exercise the muscles of the buttocks and legs. When using, it is important to avoid contact with sharp objects.

2. The outer layer of the fabric circular resistance band

is wrapped with wear-resistant fabric to wrap the internal latex core, which combines comfort and safety. Specially suitable for upper limb training for elderly people with arthritis, such as shoulder hugging exercises or chest horizontal abduction. The fabric surface reduces skin friction and can change resistance intensity by adjusting grip distance. During training, core stability should be maintained to avoid compensatory movements.

3. Adjustable Resistance Ring

achieves free adjustment of resistance through Velcro or snap fasteners, which can meet the training needs of different muscle groups. This type of equipment is suitable for sitting posture training, such as arm bending or rowing movements fixed on table legs. It can avoid the trouble of frequent replacement of instruments, but attention should be paid to adjusting the force evenly to prevent muscle strain caused by unilateral tightness.

4. Door buckle type resistance strap

is a circular training strap equipped with a door anchor fastener, which can be safely fixed on the door frame for full body training. Suitable for performing composite movements such as sitting, rowing, standing, and chest pushing at home, it can simulate the effect of gym equipment. When selecting, the load-bearing capacity of the door anchor should be confirmed, and the training process should keep the door stable to avoid sudden loosening and danger.

5. Handle type circular trainer

is a circular device with anti slip handles on both sides, making it easy to grip and complete push-pull movements. The handle design reduces the requirement for grip strength and is suitable for elderly people with declining hand strength. Functional training such as squats combined with lifts, lunges combined with rowing can be performed. Before use, check the firmness of the connection between the handle and the elastic band.

Resistance training for elderly people should follow the principle of gradual progress. 2-3 training sessions should be arranged per week, with 3-5 movements selected each time. Each movement should be completed 10-15 times as a group, with 1-2 minutes of rest between groups. Perform 5-10 minutes of brisk walking or joint exercises as a warm-up before training. Maintain natural breathing and avoid holding your breath during training. If joint pain or dizziness occurs, stop immediately. It is recommended to pair it with a protein rich diet such as eggs and fish, and ensure daily calcium intake. It can also be combined with sun exposure to promote vitamin D synthesis. Elderly people with cardiovascular disease or joint replacement surgery should develop personalized plans under the guidance of doctors or rehabilitation therapists.