Consequences Of Not Getting Enough Sleep In 2 Year Old Importance of Strength Training for Old Persons

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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 treated, but there may simply be some inherent consequences of aging that cannot be fully repaired.

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 of muscle mass affects the preservation of the functional motor skills that help the elderly maintain independence.

By engaging in regular resistance training and following a solid diet that includes adequate amounts of protein, we can prevent most of the muscle loss associated with age. Although we may not be able to turn back the clock, we can slow down muscle loss.

Strength training:

Strength training is a method of improving muscle strength by gradually increasing the ability to resist force through the use of free weights, machines or the person’s own body weight. Strength training is designed to impose greater and greater resistance, which in turn stimulates development of muscle strength to meet the added demand.

Training schedule for seniors:

Weight training should be started with light weights, using a level that is comfortable to lift at the beginning of training and increasing repetitions and weight as the muscles get stronger.

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 at a light intensity ie, 40%-50% of one repetition maximum or 1-RM. The intensity can gradually be built up depending on individual progress. Moderate intensity is 60%-70% of one repetition maximum or 1-RM. When 1-RM is not measured, intensity can be prescribed as – light (1-5), moderate (5-6) and vigorous (7-10) intensity on a scale of 0-10.

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

A small amount of weight gain at regular intervals will increase muscle mass and affect metabolism, bone density, decrease insulin resistance and even help with better sleep patterns.

Seniors should make sure to include enough 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 for at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.

2. Maintain good form of posture during all exercises.

3. Do not hold your breath while exercising, making sure to breathe on the exercise part of the exercise

4. Do not grip the weights tightly

5. All movements must be done consciously at a slow to moderate speed.

6. You can expect some pain in the muscle, but stop the exercise if you feel pain in the joints.

7. One should be able to complete 2 sets of 10 reps with good form before increasing weights.

8. It is possible to strength train daily by alternating major muscle groups. For example you can work your legs on Monday and arms on Tuesday.

The bottom line:

Numerous studies have shown that strength training performed regularly by seniors not only builds bones and muscles, but also combats the weakness and fragility that usually comes with aging. So, it is extremely valuable for seniors and the elderly to add some strength training to their exercise program.

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