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a program of exercise for older adults
The benefits of strength and weight training Strength Endurance Balance Flexibility
Strength exercises build muscle mass and give an individual more strength to complete tasks on their own. One of the most positive aspects of strength training is a small increase in muscle can translate into a much greater increase in ability, especially in a frail person. Strength exercise also increases metabolism to keep blood sugar and weight in check, and may help to prevent osteoporosis. Strength exercises include:
Weight machines to work the upper and lower body Martial Arts Pilates Rowing, cycling and hiking An important point to remember about strength training is to vary one's activities to work muscles in both the lower body and upper body. In this way the body receives maximum health benefits by completing a balanced workout. Endurance exercises increase breathing and heart rate, which in turn benefit the lungs, heart, and circulatory system. Endurance can increase stamina and delay or prevent many age-associated diseases such as diabetes, colon cancer, heart disease and stroke. Endurance activities include: |
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Improved balance is perhaps the single-greatest exercise benefit to an older adult. Improving one's balance helps to prevent falls -- which can lead to serious injury such as broken hips or other disabilities and can result in loss of independence. Balance exercises include: |
Flexibility , the last of the four building blocks, help to keep the body flexible and retain range of motion by stretching muscles and tissues that hold the body's structures in place. Stretching exercises can be used to help recover from, as well as prevent injury. Stretching exercises are typically done both before a and after a workout, allowing the muscles time to warm up and prepare for more strenuous activity. Flexibility also plays a part in preventing falls. Flexibility, or stretching exercises include:
- Yoga or Pilates
- Ballet
- Martial Arts
- Calisthenics
- When beginning a program, build up endurance gradually.
- The exercise should feel somewhat difficult for you -- it should increase breathing and heart rate.
- Once you reach your exercise goal, you can divide your sessions into smaller segments, as long as they add up to 30 minutes daily.
- For strength exercises, begin with the minimum amount of weight for the first week, and increase it gradually. If you are able to easily do fifteen repetitions with a certain weight, it is time to increase the amount used.
- Balance goes hand in hand with strength exercises. Just by doing your regularly scheduled strength exercises you also improve your balance.
- Stretching should occur 3 to 5 times during each exercise session.
When and how much
Remember that before starting any kind of exercise program, check with your doctor about recommendations or limitations such as a heart condition, bone or joint problems, or prescription drugs that might affect your ability to work out.
Renewed interest in the effects of creatine use by a large number of American athletes from the professional level on down has led to a number of studies, many of them producing conflicting findings.
Most importantly, the results show that single-set regimens remain an effective option for improving muscular fitness in long-term recreational weightlifters.
Learn the techniques and principles of exercise, then practice for mastery. Watch a fitness professional demonstrate the technique or machine, then work on it while he/she watches you and comments on body alignment, breathing, and other principles. Self-efficacy will build as you practice performing the exercise correctly.
We know that aging means losing muscle mass, which brings on a reduction in strength, risk of falls and impaired functional ability.
Cardiothoracic surgeons at Yale-New Haven Hospital have identified a possible link between serious cardiac problems and weight lifting and strength training.
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