Cost To Build Football Gym Weight Room All In One Importance of Strength Training for Old Persons

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Importance of Strength Training for Old Persons

After the age of 35, we lose an average of 5 percent of muscle every 10 years, 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 be some underlying effects of aging that cannot be fully addressed.

Sarcopenia isn’t noticed until it’s too late, when we slip and fall or have trouble getting out of a chair. Loss of muscle mass affects the maintenance of functional mobility that helps older people maintain independence.

By engaging in regular resistance training and following a proper diet that includes adequate amounts of protein, we can prevent most age-related muscle loss. Although we can’t turn back the clock, we can slow muscle loss.

Strength Training:

Strength training is a method of improving muscle strength by gradually increasing the ability to resist force using free weights, machines, or the individual’s own body weight. Strength training sessions are designed to increase resistance, which stimulates the development of muscle strength to meet the additional demands.

Training Schedule for Seniors:

Weight training should begin with light weights, using a level that is comfortable to lift at the beginning of training, and increase repetitions and poundage as muscles strengthen.

Most experts unanimously agree on the following training schedule:

Frequency: Two or more days a week

Intensity: Older adults should begin a resistance training program with a light intensity, i.e. 40%-50% of one repetition maximum or 1-RM. Intensity can be gradually increased according to individual progress. Moderate intensity is 60%-70% of one repetition maximum or 1-RM. When 1-RM is not measured, intensity can be determined on a scale of 0–10 – mild (1–5), moderate (5–6) and vigorous (7–10) intensity.

Type: A progressive weight training program consists of 8-10 exercises with 1 set of 10-15 repetitions each involving major muscle groups. Stair climbing and other strengthening activities that use major muscle groups can also be added.

Gaining small amounts of weight at regular intervals will increase muscle mass and improve metabolism, bone density, insulin resistance, and even affect better sleep patterns.

The elderly should include adequate core exercises to improve balance and stability, which will reduce the risk of falls.

Safety Tips:

Following are some important tips for a strength training program:

1. Warm up for 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, make sure to breathe during the strenuous part of the exercise

4. Do not grip the weight tightly

5. All movements should be done consciously at a slow to moderate pace.

6. Expect some muscle soreness but stop exercising if joints hurt.

7. Should be able to complete 2 sets of 10 repetitions with good form before increasing the weight.

8. It is possible to do strength training every day by alternating the main muscle groups. For example, a person may work on their legs on Monday and their arms on Tuesday.

Bottom line:

Numerous studies have shown that regular strength training by older adults not only builds bone and muscle, but also counteracts the weakness and frailty that commonly accompanies aging. Therefore, it is very important for seniors and elderly people to include some strength training in their exercise program.

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