Re: Explosive heavy-resistance training in old and very old adults

[Guest guest]

I know it mentioned " neuromuscular effects " but how about the effect on the

skeletal system. I would think older individuals that haven't been exposed to

that amount of load might experience osteoporotic compression fractures or

something similar. Just a thought

 

s

kansas city, USA

Subject: Re: Explosive heavy-resistance training in old and very

old adults

To: Supertraining

Date: Tuesday, December 9, 2008, 6:47 PM

I had to say I enjoyed hearing one of the competitors this weekend at a PL meet

tell me she was " delighted with her bench effort but disappointed she

didn't deadlift enough " . She had been doing around 240 lbs in the gym

but only managed about 215 lbs at the meet. She was over 70 years of age

<grin>. I can't off hand remember her weight class, but she looks

around 110 lbs tops....!

It's nice that the research is finally catching up with what I know to be a

truth! I keep seeing older powerlifters and people taking up PL and even OL in

their 50's and 60's... and they stand much taller and appear to have

great balance even walking around, in their 70's and even early 80's!

(One of my clients in his early 80's has much better balance after a year of

squatting without weight and it has improved his posture as well... what

prevents him from taking up competing and using a barbell is the fact he suffers

severe peripheral neuropathy or I am sure nothing could stop him! The balance

improvements and improved yes, muscularity in his legs and glutes is a testimony

to even bodyweight exercise and consistent work - and he had never lifted

weights or done a PL style movement, he used to run and play softball and

football.)

All I can say is this: If Grandma wants to deadlift, hand her the chalk and

teach her good form. I think you'll be surprised. And if you aren't

competing with her yourself, you should be in the audience or handling her.....

Lifting " heavy " (for " heavy " is different to all of us) is

truly the Power that Preserves!

The Phantom

aka Schaefer, CMT, competing drug free powerlifter

Denver, Colorado, USA

-------------- Original message --------------

The below study demonstrated that explosive-type heavy-resistance

training seems to be safe and well tolerated in healthy women even in

the eighth decade of life and elicits adaptive neuromuscular changes

in selected physiological variables that are commonly associated with

the risk of falls and disability in aged individuals.

Explosive heavy-resistance training in old and very old adults:

changes in rapid muscle force, strength and power

P. Caserotti 1,2 , P. Aagaard 1,2 , J. Buttrup Larsen 3 , L. Puggaard

1,2

elderly • aging • strength training • power • countermovement jump

ABSTRACT

Age-related decline in muscle power predicts falls, motor impairments

and disability. Recent guidelines suggested that training programs

should be tailored to maximize muscle power. This study investigated

the effects of 12 weeks of explosive-type heavy-resistance training

(75–80% of 1 repetition maximum) in old (60–65 years, TG60) and very

old (80–89 years, TG80) community-dwelling women. Training was

performed with maximal intentional acceleration of the training load

during the concentric movement phase. Maximal isometric voluntary

muscle strength (MVC), rapid force capacity, assessed as rate of

force development (RFD), and impulse, maximal muscle power during a

countermovement jump (CMJ) and during unilateral leg extension task

(LEP) were evaluated. RFD, impulse and MVC increased by 51%, 42% and

28% in TG80, and by 21%, 18% and 18% in TG60, respectively. CMJ jump

height increased by 18% and 10% in TG80 and TG60, respectively, while

jump peak power increased in TG60 (5%). Finally, LEP increased 28% in

TG80 and 12% in TG60.

These findings demonstrate that explosive-type heavy-resistance

training seems to be safe and well tolerated in healthy women even in

the eighth decade of life and elicits adaptive neuromuscular changes

in selected physiological variables that are commonly associated with

the risk of falls and disability in aged individuals.

===================

[Guest guest]

Well said and i agree completely that resistance training is very important for

the elderly. I misinterpreted what was meant by explosive, heavy resistance. 

I understand that the spine is meant to withstand compressive(axial) loads when

in a neutral position. Having said that, the structural changes that accompany

" aging " may prohibit the spine from achieving neutral(not just anatomic neutral,

but also in relation to one vertebra upon another) and load the spine in a

" vulnerable position " . This could result in a host of problems, but i would

think most likely, end plate fractures and the like.

Great post and thanks

s

kansas city, USA

Subject: Re: Explosive heavy-resistance training in old and very

old adults

To: Supertraining

Date: Wednesday, December 10, 2008, 5:29 PM

People who are not seated or bedridden already do some activity to preserve

their bones by the very nature of standing and walking under gravity. When you

start training the very old, you ask what they do as daily activity first. Some

do gardening for example which can be quite an exertion...and may be preserving

them better than we knew also. Housework if done vigorously is also more of

workout than may be thought. If there are balance concerns, those should be

addressed first...but be careful which balance teaching they get - one of my

clients was getting some from a local senior home and they were all aimed at

" forward tilt " to help one with a WALKER! not walking on your own!

If the person is already doing something like walking or stationary bike, you

can likely help them start with the very light weights or no weight to get the

form. When I start older to very old clients (I have three right now) on an

exercise, I teach the form without a weight. One lady got significant and

noticeable toning improvement from no weight on just bicep curls and kickbacks,

the contractions alone appear to have some helpful merit to begin with.

If someone is already doing some weight training, you can pretty safely segue

them to a more aggressive style like PL or OL if they do not have joint issues

and if the client so wishes. But the reality is, anybody at any age recently

may have blown out knees or other impediments, look at the 18 yo's around

you! Some of the ladies this weekend took up lifting and then PL already into

their 50's and 60's....

When asked, the physicians appear to generally support the clients in lifting

weights....and once you get by the idiotic notion they're going to get

" BULKY " if they lift, some grab the opportunity with both hands and

you'd better keep an eye on the loads, have that talk about REASONABLE jumps

lol!

Example: the 80 yo was doing sets of 30 reps of unweighted below parallel

squats for three sets very quickly (about 3 weeks) after he started, he had

formerly played softball until at age 65 he slid into second base and tore his

hamstring up. He didn't quit jogging until three weeks after he tore that

hamstring. Teach him a move and you can bet he will be persistent and will

progress, you just have to watch how much he does and of what... he also took up

standard full pushups and does 3 sets of 20 now, he got that far after 5 weeks

of working up to that. He is now adding a seated military press and a shoulder

flye! biceps curls also. His comment is that his shoulders do not look

" beefy " enough to suit him yet.... and he's up to 45 minutes from

30 minutes performed very faithfully three times a week! He had never lifted

weights (when he played football, they didn't lift weights) and he is

clearly showing signs of improvement to his build!

Side note: the 80 yo's wife (also a client) is even more fit at 75 - she

literally RAN around a corner to get a phone after running up the stairs! Our

joke is that when she slows down this is a clear sign of the Apocalypse! (And

retirement with this pair is such a joke, I don't think I can keep the pace

they do on their schedules!)

Fit people overall have less opportunity to break down. That's my

observation. An athlete is an athlete and should be respected at ANY AGE. The

boomer generation may be doing their elders a bit of a favor in that they seem

more determined than ever not to go QUIETLY into that good night...!

============================