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

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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.

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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.