Resistance Training for Older Adults – The Tryon Daily Bulletin


Resistance training in the elderly

Posted 10:53 a.m. on Tuesday, September 6, 2022

Exercise for the elderly is especially important because proper exercise improves strength and balance, increases energy levels, prevents or delays diseases such as heart attacks, strokes, diabetes and some cancers, and improves mood. It may even improve cognitive function.

In fact, a wave of recent surveys on the benefits of physical exercise for older adults has been generated by a growing percentage of older people in the population. Advanced age is associated with decreased strength. So, concretely, what is force?

Force is defined as the instantaneous maximum force generated by a synergistic muscle or group of muscles (working together) at a given speed of movement.

Here are three types of training recommendations for seniors, and some of their benefits.

Strength training should include moderate-to-high intensity strength training two or three times per week, with additional task-specific exercises. This type of training improves daily function, decreases disability, lowers blood pressure, reduces arthritis pain, and increases aerobic capacity in people with congestive heart failure.

Endurance training, also called aerobic training, is designed to increase endurance and may include jogging, cycling, or swimming. Endurance training lowers blood pressure, improves lipid profiles and decreases cardiac mortality, while improving symptoms of lung disease, improving insulin sensitivity and reducing pain.

Balance training is a training method that incorporates challenging balance exercises specific to various components of balance control and everyday life situations such as sitting, standing standing and walking at three different levels of progression (basic, moderate and advanced). The goal of balance training is for the participant to achieve “balance control”. It is the foundation of a person’s ability to move and function independently. This results in better resistance of the legs, with a reduction in the risk of falling.

As people age, many become sedentary. Inactivity is often associated with alterations in body composition resulting in an increase in body fat percentage accompanied by a decrease in lean body mass. This is often referred to as the “lean to fat ratio.”

Always remember that you carry fat, but muscle carries you. Skeletal muscle atrophy is often associated with aging and inactivity. Sarcopenia is defined as low muscle mass associated with low muscle strength associated with low physical performance. Consequently, reduced physical performance and dependence on activities of daily living are more common in older people. Resistance exercises have long been suggested as a treatment to prevent and manage sarcopenia. Proper strength training exercises are recommended, along with adequate amounts of high-quality protein.

Eggs are probably your best bet because they’re called the “gold standard” of protein, not just because they’re considered a “complete” protein, but because they have the highest biological value for humans. proteins. “Biological value” is another scale used to measure how efficiently a protein can be used for growth, or how easily our body uses a specific protein.

Regular exercise and training in older adults can improve health and quality of life. This is where personal trainers can provide seniors with functional fitness and life skills for increased independence. Make sure, however, that the fitness professional you choose has the ability to handle a variety of training goals, as the needs of older adults differ significantly from those of teenagers and young or middle-aged adults.

David Crocker is a nutritionist and master personal trainer. Questions? Email David at [email protected] or text 864-494-6215.

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Richard V. Johnson