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Importance of Strength Training for Old Persons
On average, we lose 5 percent of our muscle mass every 10 years after the age of 35 if we do nothing about it. Loss of muscle mass is also known as sarcopenia.
The exact causes of sarcopenia are not fully understood. Lack of exercise, poor nutrition, hormonal changes and general inflammation are all possible causes. Some of these causes can be addressed, but there may simply be some inherent consequences of aging that cannot be fully remedied.
Sarcopenia is often not noticed until it is too late, when we slip and fall or start having difficulty getting out of the chair. The loss in muscle mass affects the maintenance of the functional movement skills that help older people maintain independence.
By participating in regular resistance training and following a healthy diet that contains adequate amounts of protein, we can prevent most of the muscle loss associated with age. While we may not be able to turn back time, we can slow the loss of muscle.
Strength training:
Strength training is a method of improving muscle strength by gradually increasing the ability to withstand force through the use of free weights, machines or the person’s own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates the development of muscle strength to meet the increased demand.
Training plan for seniors:
Weight training should be started with light weights, using a level that is comfortable to lift at the start of the workout and increasing repetitions and strokes as the muscles get stronger.
Most experts unanimously agree on the following training plan:
• Frequency: Two or more days a week
• Intensity: Older adults should begin a light intensity strength training program ie. 40%-50% of one repetition maximum or 1-RM. The intensity can be gradually built up depending on individual progress. Moderate intensity is 60%-70% of one repetition maximum or 1-RM. When 1-RM is not measured, the intensity can be prescribed as – light (1-5), moderate (5-6) and strong (7-10) intensity on a scale of 0-10.
• Type: Progressive weight training program with 8-10 exercises involving the major muscle groups with 1 set of 10-15 repetitions each. Stair climbing and other strengthening activities that use the large muscle groups can also be added.
A small amount of weight gain on a regular basis will increase muscle mass and affect metabolism, bone density, decrease insulin resistance and even help with better sleep patterns.
Seniors should be sure to include adequate core exercises to improve balance and stability, which will reduce the risk of falls.
Safety tips:
The following are some important tips for a strength training program:
1. Warm up at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.
2. Maintain good posture during all exercises.
3. Don’t hold your breath while exercising, be sure to breathe on the exertion part of the exercise
4. Do not grip the weights tightly
5. All movements must be performed deliberately at a slow to moderate speed.
6. A certain soreness in the muscle can be expected, but stop the exercise if you feel pain in the joints.
7. You must be able to complete 2 sets of 10 repetitions with good form before increasing the weight.
8. It is possible to strength train daily by alternating large muscle groups. For example, you can work on your legs on Monday and your arms on Tuesday.
The bottom line:
Several studies have shown that strength training performed regularly by the elderly not only builds bone and muscle, but also counteracts the weakness and frailty that normally accompanies aging. So, it is of utmost value for seniors and the elderly to add some strength training to their exercise program.
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