|
Exercise for Older Adults here at Vibes Fitness Fitzroy.
We assist you in increasing your muscle mass, core stability and balance work call us today 0412526383
|
|
Our clients have improved their flexibility, balance, endurance and strength. Increasing the strength and endurance makes it easier to climb stairs and carry groceries.
Improving balance will help prevent falls. Being more flexible will speed your recovery from injuries.
Regular exercising will leave you with a positive impact on your quality of life as you get older.
All this accompanied with motivation, enthusiasm and encouragement from Vibes can get you the results you want today.
Jan till October 2006 More information for you to read at your leisure
Older and Stronger: Progressive Resistance Training Can Build Muscle, Increase Strength as We AgeScienceDaily (Mar. 31, 2011) — Getting older doesn't mean giving up muscle strength. Not only can adults fight the battle of strength and muscle loss that comes with age, but the Golden Years can be a time to get stronger, say experts at the University of Michigan Health System. "Resistance exercise is a great way to increase lean muscle tissue and strength capacity so that people can function more readily in daily life," says Mark Peterson, Ph.D., a research fellow in the U-M Physical Activity and Exercise Intervention Research Laboratory, at the Department of Physical Medicine and Rehabilitation. Through resistance training adults can improve their ability to stand up out of a chair walk across the floor, climb a flight of stairs -- anything that requires manipulating their own body mass through a full range of motions. Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year. "That only worsens as people age. But even earlier in adulthood -- the 30s, 40s and 50s -- you can begin to see declines if you do not engage in any strengthening activities," Peterson says. "Our analyses of current research show that the most important factor in somebody's function is their strength capacity. No matter what age an individual is, they can experience significant strength improvement with progressive resistance exercise even into the eighth and ninth decades of life," he says. Progressive resistance training means that the amount of weight used, and the frequency and duration of training sessions is altered over time to accommodate an individual's improvements. A review article by U-M researchers, published in The American Journal of Medicine, shows that after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increases their overall strength by 25-30 percent.
Recommendations for those over age 50
Peterson says that anyone over age 50 should strongly consider participating in resistance exercise. A good way for people to start on a resistance training program, especially for people who are relatively sedentary -- and after getting permission from their doctor to do so -- is to use their body mass as a load for various exercises. Exercises you can do using your own body weight include squats, standing up out of a chair, modified push-ups, lying hip bridges, as well as non-traditional exercises that progress through a full range of motion, such as Thai Chi or Pilates and Yoga.
Transition to the gym
After getting accustomed to these activities, older adults can move on to more advanced resistance training in an exercise and fitness facility. A certified trainer or fitness professional that has experience with special populations can help with the transition. Peterson says you should feel comfortable asking a trainer whether they have experience working with aging adults before you begin any fitness routine. "Working out at age 20 is not the same as at age 70. A fitness professional who understands those differences is important for your safety. In addition, current recommendations suggest that an older individual participate in strengthening exercise two days per week," Peterson says. "Based on the results of our studies, I would suggest that be thought of as the minimum."
Don't forget to progress
As resistance training progresses and weights and machines are introduced, Peterson recommends incorporating full body exercises and exercises that use more than one joint and muscle group at a time, such as the leg press, chest press, and rows. These are safer and more effective in building muscle mass. "You should also keep in mind the need for increased resistance and intensity of your training to continue building muscle mass and strength," he says. A good fitness professional can help plan an appropriate training regimen, and make adjustments based on how you respond as you progress. Vibes fitness fitzroy has worked with many older adults with gr8 success "We firmly believe based on this research that progressive resistance training should be encouraged among healthy older adults to help minimize the loss of muscle mass and strength as they age," Peterson says. |
Summary
Physical activity (exercise) can help older people maintain independence, recover from illness and reduce their risk of disease. Muscle mass and bone strength can be improved with regular exercise. Walking, swimming, dancing and cycling are all good forms of exercise which can also be sociable. Weight training can also be useful.
Only around one in 10 Australians over the age of 50 exercises enough to gain any cardiovascular benefit. Some estimates suggest that about half of the physical decline associated with old age may be due to a lack of physical activity. It has been suggested that people over the age of 65, more than any other age group, require adequate fitness levels to help them maintain independence, recover from illness and reduce their high risk of disease.
Various studies show that it is never too late to get fit. The human body responds to exercise, no matter what its age, and there are many health benefits. If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, it is a good idea to check with your doctor before embarking on any new exercise routine.
The physical decline of older age
About half of the physical decline associated with ageing may be due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a range of health problems including:
- Reduced muscle mass, strength and physical endurance
- Reduced coordination and balance
- Reduced joint flexibility and mobility
- Reduced cardiovascular and respiratory function
- Reduced bone strength
- Increased body fat levels
- Increased blood pressure
- Increased susceptibility to mood disorders, such as anxiety and depression
- Increased risk of various diseases including cardiovascular disease and stroke.
Many older people believe that exercise is no longer appropriate. Some of the common misconceptions that prompt older people to abandon physical activity include:
- Older people are frail and physically weak.
- The human body doesn’t need as much physical activity as it ages.
- Exercising is hazardous for older people because they may injure themselves.
- Only vigorous and sustained exercise is of any use.
Other factors that may contribute to the lack of physical exercise among people over 50 years include:
- Some older people may have a preference for sedentary activities, such as reading and socialising.
- The relatively high cost of some sports may exclude some people.
- Many sports and activities tend to attract young adults, so older people may feel unwelcome.
- The physical fitness marketplace has failed to include and attract older people.
Some of the many benefits of regular exercise for older people include:
- Muscle – the amount and size of muscle fibres decreases with age. Some studies suggest that the average body loses around 3kg of lean muscle every decade from middle age. The muscle fibres that seem to be most affected are those of the ‘fast twitch’ (phasic) variety, which govern strength and speedy contraction. There is evidence to suggest that these changes are related to a sedentary lifestyle, rather than age. Muscle mass can increase in the older person after regularly exercising for a relatively short period of time.
- Bone – bone density begins to decline after the age of 40, but this loss accelerates around the age of 50 years. As a result of this bone loss, older people are more prone to bone fractures. Exercise may help to reduce the risk of bone loss and osteoporosis. Weight-bearing exercise, in particular, helps to keep bones healthy and strong.
- Heart and lungs – moderate intensity exercise is most favourable: for example, exercising at about 70 per cent of the individual’s maximum heart rate (220 beats per minute minus your age). Studies show that cardiorespiratory fitness takes longer to achieve in an older person than a young person, but the physical benefits are similar. Regardless of age, people are able to improve their cardiorespiratory fitness through regular exercise.
- Joints – the joints of the body require regular movement to remain supple and healthy. In particular, people with arthritis can benefit from aerobic and strengthening exercise programs.
- Body fat levels – carrying too much body fat has been associated with a range of diseases including cardiovascular disease and diabetes. Regular exercise burns kilojoules, increases muscle mass and speeds the metabolism. Together, these physiological changes help an older person maintain an appropriate weight for their height and build.
Suggestions include:
- If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, see your doctor before you start a new exercise routine.
- Choose activities you find interesting. You are more likely to keep up with an exercise routine if it’s fun rather than a chore.
- Exercise with friends. Make physical activity an enjoyable social occasion.
- Safe, easy and comfortable forms of exercise include walking, swimming and cycling.
- Weight training can increase your muscle mass – programs as short as six to eight weeks can be beneficial.
- Start off slowly and aim for small improvements. Keep track of your progress in a training diary for added motivation.
- Check your pulse frequently to make sure you aren’t overdoing it.
- Choose appropriate clothing and safety gear.
- Don’t let yourself dehydrate – drink plenty of water.
People with chronic illnesses
Some older people have chronic illnesses (such as severe arthritis, osteoporosis or advanced cardiovascular disease) that limit their choice of physical activities. In these situations, it is best to consult closely with your doctor, physiotherapist or health care professional to devise an exercise program that is healthy and safe.
Where to get help
- Your doctor
- Physiotherapist
- Australian Physiotherapy Association Tel. (03) 9091 0888
- Seniors Information Victoria Tel. 1300 135 090
- Choose Health: Be Active: A physical activity guide for older Australians
- Only around one in 10 Australians over the age of 50 years exercises enough to gain any cardiovascular benefit.
- Some estimates suggest that about half of the physical decline associated with old age may be due to lack of physical activity.
- If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, see your doctor before embarking on any new exercise routine.
Personal Training & Classes by appointment only - Call today for a complimentary consultation 0412 526 383 / 94192033