Hopefully you have embraced the idea that strength training is an integral part of every older adult's fitness routine. Combating the ravages of aging, strength training alone is more important than either cardiorespiratory exercise and flexibility training combined. The reason for this is the functional transfer that occurs after strength training is performed.
But the question comes up, "how much weight should I lift?", because some older adults are afraid of strength training and think they might get injured if they lift too much. The truth is that you cannot get injured by lifting too much weight, you will get injured by lifting incorrectly. So first and foremost, strength training technique is of critical importance. No one, young or older, should be strength training unless their technique is as perfect as can be given their range of motion and skeletal structure. If your technique is poor, you will probably get injured regardless of the weight you are lifting.
Once the technique is correct, then you can address the amount of weight. Actually determining this is pretty easy. If you know how many times you should be lifting the weight (the repetitions or reps), you simply select a weight and attempt to lift it that many times with correct technique. If you can lift it more times, it is too light. If you cannot lift as many times as you want, it is too heavy. Adjust the weight accordingly up or down and you will have the correct weight. Once set, continue to adjust it session to session, based on how many times you can lift it. As you get stronger and exceed the number of reps targeted, increase the weight slightly to accommodate the progression you've enjoyed.
Friday, September 25, 2009
Wednesday, September 23, 2009
Chronological age versus physiological age versus psychological age
Have you ever heard someone say "she has the body of a 20 year old", or something to this effect? While there is some exaggeration at play, there is a difference between a person's chronological age and physiological age and psychological age.
Chronologically, you may be 60 or 70 years of age, based on when you were born. There is no arguing that unless you've embraced some new alternative way of doing math. The real question is how old do you feel?
Through exercise and good nutrition, you can actually be physiologically younger than the average person of your chronological age. For example, if you compared two 80 year old women, one who has exercised and eaten well for most of their lives and the other who has never exercised, smoked, and eaten poorly, the results would be dramatic. You would likely find the active woman to have a better body composition, at less risk of diseases like cancer, heart disease, diabetes, while the inactive woman would be likely stricken with at least one of the aforementioned diseases and less than ideal quality of life.
Psychologically, you may feel even younger than you are chronologically or physiologically. Your psychological age is determined by you, not anyone or anything else, so you can actually feel as young as you want. You may think you should act a certain age, but that is more than likely your desire to fit into some conventional notion of who a person of your age should act.
Regardless of how you feel right now, recognize that you have within you the ability to change how old you feel today. With a positive attitude and a commitment to exercise, you can turn back the clock immediately.
So, how old do you feel?
Chronologically, you may be 60 or 70 years of age, based on when you were born. There is no arguing that unless you've embraced some new alternative way of doing math. The real question is how old do you feel?
Through exercise and good nutrition, you can actually be physiologically younger than the average person of your chronological age. For example, if you compared two 80 year old women, one who has exercised and eaten well for most of their lives and the other who has never exercised, smoked, and eaten poorly, the results would be dramatic. You would likely find the active woman to have a better body composition, at less risk of diseases like cancer, heart disease, diabetes, while the inactive woman would be likely stricken with at least one of the aforementioned diseases and less than ideal quality of life.
Psychologically, you may feel even younger than you are chronologically or physiologically. Your psychological age is determined by you, not anyone or anything else, so you can actually feel as young as you want. You may think you should act a certain age, but that is more than likely your desire to fit into some conventional notion of who a person of your age should act.
Regardless of how you feel right now, recognize that you have within you the ability to change how old you feel today. With a positive attitude and a commitment to exercise, you can turn back the clock immediately.
So, how old do you feel?
Tuesday, September 22, 2009
Progressive loading - the key to getting stronger, faster
You are working out on a regular basis. You watch what you eat, get enough sleep, and lead a relatively active lifestyle. So why doesn't your body change? Probably because you are not progressively loading your body.
Consider if you will, an older woman who is very deconditioned and weak. If you asked her to lift a 5 lb dumbbell, she might find it challenging, possibly only able to lift it 3 or 4 times. If you asked her to repeat this 3 times per week for 3 weeks, you would return after 3 weeks and find that she could probably lift it 12-15 times with less perceived effort.
The reason for this is the body's adaptive process, whereby it gets stronger when challenged on a regular basis using strength training. However, using the same example, that person might be able to continue increasing the number of times they can lift the weight (repetitions), but at a certain point (approximately 15-20 reps), they will no longer be getting stronger, they will be increasing their muscular endurance.
To get stronger, you would have to increase the resistance once you get to approximately 15 reps. This increase in resistance would force the body to adapt further by getting stronger under a heavier load. If you keep repeating this pattern, it might look like this:
Week 1: 5 lbs x 4 reps
Week 2: 5 lbs x 10 reps
Week 3: 5 lbs x 15 reps
Week 4: 7 lbs x 10 reps (increased weight allowing for fewer reps)
Week 5: 7 lbs x 12 reps
Week 6: 7 lbs x 15 reps
Week 7: 10 lbs x 10reps (increased weight allowing for fewer reps)
Week 8: 10 lbs x 12reps
Week 9: 10 lbs x 15 reps
This is progressive loading, which will lead to further and further gains in strength, endurance, and overall results. This can also be applied to aerobic activity (increasing duration, speed, or challenging terrain).
Progressive loading will guarantee results, but it requires that you monitor your actual capacity, rather than just stop at a given number of reps. try it and you will find that you will get stronger within days.
Consider if you will, an older woman who is very deconditioned and weak. If you asked her to lift a 5 lb dumbbell, she might find it challenging, possibly only able to lift it 3 or 4 times. If you asked her to repeat this 3 times per week for 3 weeks, you would return after 3 weeks and find that she could probably lift it 12-15 times with less perceived effort.
The reason for this is the body's adaptive process, whereby it gets stronger when challenged on a regular basis using strength training. However, using the same example, that person might be able to continue increasing the number of times they can lift the weight (repetitions), but at a certain point (approximately 15-20 reps), they will no longer be getting stronger, they will be increasing their muscular endurance.
To get stronger, you would have to increase the resistance once you get to approximately 15 reps. This increase in resistance would force the body to adapt further by getting stronger under a heavier load. If you keep repeating this pattern, it might look like this:
Week 1: 5 lbs x 4 reps
Week 2: 5 lbs x 10 reps
Week 3: 5 lbs x 15 reps
Week 4: 7 lbs x 10 reps (increased weight allowing for fewer reps)
Week 5: 7 lbs x 12 reps
Week 6: 7 lbs x 15 reps
Week 7: 10 lbs x 10reps (increased weight allowing for fewer reps)
Week 8: 10 lbs x 12reps
Week 9: 10 lbs x 15 reps
This is progressive loading, which will lead to further and further gains in strength, endurance, and overall results. This can also be applied to aerobic activity (increasing duration, speed, or challenging terrain).
Progressive loading will guarantee results, but it requires that you monitor your actual capacity, rather than just stop at a given number of reps. try it and you will find that you will get stronger within days.
Monday, September 21, 2009
High-intensity strength training at 96?
Imagine coaxing your grandfather or great grandmother to start a high-intensity strength training program. Conventional wisdom suggests sitting quietly in a rocking chair might be action enough, but then conventional wisdom would be wrong.
Many studies have demonstrated the value of resistance training for older adults, but in particular, high-intensity strength training has shown to be of particular benefit for older adults up to age 96.
Regular exercise, including strength training, has been shown to improve not only physical measures of function, but also mental measures as well. When you consider the amount of deconditioning that occurs after an adult enters the work force sometime in their late teens or early twenties, it is no surprise that by the time they get into their 50s and 60s, they are hading down a road to severe deconditioning and all the chronic diseases and conditions that go with it.
Regardless of your age, and even if you are in your 70s, 80s, or 90s, start a regular exercise program, including strength training and possibly high-intensity strength training. Check with your physician first (although they may not be "in the know" of the latest research), and work with a qualified fitness professional to get you started.
==================================
References:
British Journal of Sports Medicine. 2009 Jan;43(1):25-7. Epub 2008 Nov 19. Review.
Health Promotion Journal of Australia. 2009 Apr;20(1):42-7.
Many studies have demonstrated the value of resistance training for older adults, but in particular, high-intensity strength training has shown to be of particular benefit for older adults up to age 96.
Regular exercise, including strength training, has been shown to improve not only physical measures of function, but also mental measures as well. When you consider the amount of deconditioning that occurs after an adult enters the work force sometime in their late teens or early twenties, it is no surprise that by the time they get into their 50s and 60s, they are hading down a road to severe deconditioning and all the chronic diseases and conditions that go with it.
Regardless of your age, and even if you are in your 70s, 80s, or 90s, start a regular exercise program, including strength training and possibly high-intensity strength training. Check with your physician first (although they may not be "in the know" of the latest research), and work with a qualified fitness professional to get you started.
==================================
References:
British Journal of Sports Medicine. 2009 Jan;43(1):25-7. Epub 2008 Nov 19. Review.
Health Promotion Journal of Australia. 2009 Apr;20(1):42-7.
Journal of the American Medical Association. 1990 Jun 13;263(22):3029-34.
Sunday, September 20, 2009
Working out so you can join a gym
Did you know that many older adults resist joining a gym because they feel they are not in good enough shape? It may seem odd, and perhaps a bit silly, given the reason for joining a gym is to get in shape. However, when you consider how people feel about their bodies and how they think they are perceived by others, it should come as no surprise that many people, including many older adults, put off going to the gym until they are in shape, or atleast when their self-esteem will allow them to.
The only problem is that if you could get in shape without joining a gym and undertaking a more regimented schedule of physical activity, you probably would have and would not need the gym in the first place. So what's the solution? Bite the bullet, join a gym and start reaping the rewards.
When you join the right gym for you, which in and of itself is sometimes a challenge, you will be greeted with the courtesy, support, and expertise to assist you in achieving your goals. When shopping around for a gym, take your time, avoid the normal pressure tactics sometimes employed, and make a decision based on comfort and confidence, rather than price and scarcity created by the typical gym sales person (i.e. "I only have 3 of these low-priced memberships left..."). Visit the gym at the time you intend on using it, and observe who is at the front desk, who is using the facility, and what programs are being offered.
Not all gyms are designed to meet the needs of older adults. You should expect the higher level of respect and attention you deserve, and if you are not getting it, you should look elsewhere.
Regardless of which gym you decide to join, just join one, start working out and start feeling better about yourself. You will feel better about joining after even just one workout, so get started!
The only problem is that if you could get in shape without joining a gym and undertaking a more regimented schedule of physical activity, you probably would have and would not need the gym in the first place. So what's the solution? Bite the bullet, join a gym and start reaping the rewards.
When you join the right gym for you, which in and of itself is sometimes a challenge, you will be greeted with the courtesy, support, and expertise to assist you in achieving your goals. When shopping around for a gym, take your time, avoid the normal pressure tactics sometimes employed, and make a decision based on comfort and confidence, rather than price and scarcity created by the typical gym sales person (i.e. "I only have 3 of these low-priced memberships left..."). Visit the gym at the time you intend on using it, and observe who is at the front desk, who is using the facility, and what programs are being offered.
Not all gyms are designed to meet the needs of older adults. You should expect the higher level of respect and attention you deserve, and if you are not getting it, you should look elsewhere.
Regardless of which gym you decide to join, just join one, start working out and start feeling better about yourself. You will feel better about joining after even just one workout, so get started!
Saturday, September 19, 2009
Older adults, exercise, and obesity
25% of older adults are obese
If you or someone you know are over the age of 65, you may be surprised to know that 25% of older adults are considered obese. This is a terrible percentage give the access to information that older adults have regarding nutrition and physical activity compared to 20 years ago when obesity rates were substantially lower.
The reason this is so important is the fact that obesity is linked to so many other chronic conditions that already affect older adults regardless of weight and body composition, including diabetes and high blood pressure just to name two.
Weight control is simple to understand, but hard to accomplish for some. Simply eat less than you expend and you will lose weight. Consider for example, what you might eat at a typical north American restaurant. You could easily consume over 2,000 calories in such a meal, sometimes, just in the appetizer. The average person would need to work for over two hours on a stationary bike to burn this off. Since this is unlikely, the better choice would be to avoid the 2,000 calories and eat something less calorie dense and more nutrient dense (salad with fresh veggies). As mentioned, simple, but not always easy.
If you or someone you know are over the age of 65, you may be surprised to know that 25% of older adults are considered obese. This is a terrible percentage give the access to information that older adults have regarding nutrition and physical activity compared to 20 years ago when obesity rates were substantially lower.
The reason this is so important is the fact that obesity is linked to so many other chronic conditions that already affect older adults regardless of weight and body composition, including diabetes and high blood pressure just to name two.
Weight control is simple to understand, but hard to accomplish for some. Simply eat less than you expend and you will lose weight. Consider for example, what you might eat at a typical north American restaurant. You could easily consume over 2,000 calories in such a meal, sometimes, just in the appetizer. The average person would need to work for over two hours on a stationary bike to burn this off. Since this is unlikely, the better choice would be to avoid the 2,000 calories and eat something less calorie dense and more nutrient dense (salad with fresh veggies). As mentioned, simple, but not always easy.
Friday, September 18, 2009
Strength training for older adults
Curious about strength training? Not sure if you can do it? You already are.
If you get out of bed in the morning, lift bags of groceries or suitcases, or have ever climbed a set of stairs, you have done strength training. Anytime you move your body weight you are doing what can be considered functional strength training.
By incorporating a more systematic approach, whereby you use not only your body weight, but external resistance (i.e. dumbbells, cables, tubing, etc.), you can target additional muscle groups or individual muscles.
When you strength train in a more formal way, you will improve your strength, endurance, and flexibility (more on that in another post) while at the same time reduce the risk of injury.
An added benefit to strength training is that it is targeted type of weight bearing activity that will allow you, when combined with walking or running, to slow down the development of osteoporosis and possibly reverse it. This is proof of being able to stop or turn back the aging clock.
If you are already strength training, keep it up. If you haven't started yet, start today!
==================================
References:
Hartard M, Haber P, Ilieva D, Preisinger E, Seidl G and Huber J (1996)
Systematic strength training as a model of therapeutic intervention: A controlled trial in postmenopausal women with osteopenia. American Journal of Physical Medicine and Rehabilitation 75:21-28
Nelson M, Fiatarone M, Morganti C, Trice I, Greenberg R and Evans W (1994)
Effects of high intensity strength training on multiple risk factors for osteoporotic fractures. Journal of the American Medical Association 272:1909-1921.
If you get out of bed in the morning, lift bags of groceries or suitcases, or have ever climbed a set of stairs, you have done strength training. Anytime you move your body weight you are doing what can be considered functional strength training.
By incorporating a more systematic approach, whereby you use not only your body weight, but external resistance (i.e. dumbbells, cables, tubing, etc.), you can target additional muscle groups or individual muscles.
When you strength train in a more formal way, you will improve your strength, endurance, and flexibility (more on that in another post) while at the same time reduce the risk of injury.
An added benefit to strength training is that it is targeted type of weight bearing activity that will allow you, when combined with walking or running, to slow down the development of osteoporosis and possibly reverse it. This is proof of being able to stop or turn back the aging clock.
If you are already strength training, keep it up. If you haven't started yet, start today!
==================================
References:
Hartard M, Haber P, Ilieva D, Preisinger E, Seidl G and Huber J (1996)
Systematic strength training as a model of therapeutic intervention: A controlled trial in postmenopausal women with osteopenia. American Journal of Physical Medicine and Rehabilitation 75:21-28
Nelson M, Fiatarone M, Morganti C, Trice I, Greenberg R and Evans W (1994)
Effects of high intensity strength training on multiple risk factors for osteoporotic fractures. Journal of the American Medical Association 272:1909-1921.
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