Re: Older and stronger: Progressive resistance training can build muscle, increase s

[Guest guest]

I do resistance exercises three times a week with my husband. It helps

keep me going but it is just as hard on him as it is on me. It helps.

L.

On 31-Mar-11, at 8:03 PM, gfijig wrote:

> Older and stronger: Progressive resistance training can build

> muscle, increase strength as we age

>

> Researchers at the University of Michigan say older adults don't

> have to accept strength muscle loss as they age

>

> http://www.eurekalert.org/pub_releases/2011-03/uomh-oas033111.php

>

>

>

> ANN ARBOR, Mich.—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 , 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, " 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

>

> 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.

>

> 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, "

> 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, 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.

>

> " 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, "

> says.

>

> ###

> Study: Resistance Exercise for the Aging Adult: Clinical

> Implications and Prescription Guidelines. The American Journal of

> Medicine (2011) 124, 194-198. Co-author: M. Gordon, Ph.D.,

> M.P.H., director of the Physical Activity and Exercise Intervention

> Research laboratory. Funding source: None.

>

> Studies reviewed:

>

> , M.D., Sen, A., and Gordon, P.M. Influence of Resistance

> Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis. Med Sci

> Sports Exerc. 43(2): 249-258. 2011.

>

> , M.D., Rhea, M.R., Sen, A., and Gordon, P.M. Resistance

> Exercise for Muscular Strength in Older Adults: A Meta-Analysis.

> Ageing Res Rev. 9(3): 226-237. 2010.

>

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