THE ARTICLE
Strength training is usually associated with able-bodied people whose ages range from adolescence to adulthood. Kids can also do strength training provided that they are supervised by a certified personal trainer. They must also do high-repetition sets with light to medium resistance. No explosive moments are allowed.
On the other hand, strength training for senior citizens is almost unheard of. But make no mistake about it. It does exist and there are quite a number of benefits to be gained from it.
Strength Training Benefits for Seniors
Research has shown that strength training exercises are vastly beneficial for people of all ages, regardless of the physical shape they are in. The Center for Disease Control and Prevention (CDC) reports that strength training also benefits people with health concerns such as heart disease or arthritis. It goes on to conclude that strength training paired with aerobic exercise has a “profound impact on a person’s mental and emotional health.”
Older people also benefit immensely from strength training. In fact, it can be very powerful in reducing the signs and symptoms of numerous diseases.
The CDC enumerates several benefits of strength training for senior citizens:
1. Arthritis relief—Tufts University conducted a study which reveals that strength training decreased pain by as much as 43% among older men and women who have moderate to severe osteoarthritis. Not only that, it also increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease and decreased disability. The university also concluded that strength training can be even more potent than medications in easing the pain of osteoarthritis or rheumatoid arthritis.
2. Restoration of balance—people lose their flexibility as they age, leading to falls and broken bones. This may lead to disability and even fatal complications. Strength training lowers that possibility by improving a senior citizen’s flexibility and balance.
3. Bone strength—post-menopausal women can lose as much as 1-2% of their bone mass every year. A study made by Tufts University indicated that strength training increases bone density and risk of fractures among women aged 50-70.
4. Proper weight maintenance—seniors who wish to lose weight should do strength training. This is because the higher the muscle mass an individual has, the higher his metabolic rate is. Strength training can boost an older person’s metabolism by as much as 15%.
5. Improved glucose control—diabetes has spread to almost epidemic proportions. Not only does it make seniors more susceptible to heart attacks and stroke, it is also the leading cause of blindness in their age bracket. Strength training helps older people manage their glucose levels and diabetes better.
6. Healthy state of mind—the effects of strength training nullifies the use of anti-depressant medications because of its potency. It may be because it makes people feel stronger and it produces a biochemical change in the brain. As in all the other age groups, seniors enjoy improved self-confidence and self-esteem if they engage in regular strength training.
7. Improved sleep—seniors who exercise regularly also fall asleep quickly, sleep more deeply, awaken less often and sleep longer.
8. Healthy heart tissue—strength training makes older people’s bodies leaner, thus lowering the risk of heart disease. The American Heart Association has recommended strength training to reduce heart disease as well as therapy for patients in cardiac rehabilitation programs.
General Guidelines for Elderly Strength Training
1. A ten-minute warm-up and ten-minute cooldown must be performed prior to and after exercising.
2. Some soreness in the muscle belly may be felt. Stop exercising if the pain intensifies and it spreads to your joints.
3. Maintain a good upright posture during exercises (unless the exercise requires you to bend over).
4. Breathe out upon exertion. Do not hold your breath during strength training.
5. Do not grip the weights too tightly.
6. All movements must be done in a slow and deliberate manner.
7. All exercises must be done with the supervision of a certified personal trainer.
Conclusion
The aging process should not stop you from getting into strength training. As a matter of fact, you can even use that as motivation to begin your training programme under the supervision of a certified personal trainer. The last thing you want to happen in old age is to rely on your government pension to buy your prescribed medicines. Start exercising regularly at the soonest possible time. Not only that, do your best to practice sound nutrition, supplementation and sleeping habits and you’ll enjoy the best investment there is in old age—your health.
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