Strength training is good for us, it makes us feel and function better. It is an important part of any fitness or weight loss program. But did you ever think that you will be lifting weights after your 70s or even late 80s? A study from the American Senior Fitness Association shows that the health benefits from strength training continue even in people over 90 years old. The participants in that study were on average 85 years old! The fitness program targeted 14 muscle groups using exercises on 5 Nautilus machines (Leg Press, Triceps Press, Compound Row, Low Back, 4-Way Neck). After 14 weeks of training researchers claimed that a “basic program of progressive resistance exercise may be a safe and effective means for enabling elderly patients to attain:
• improved body composition,
• increased muscle strength,
• enhanced joint flexibility,
• increased functional capacity,
• improved mobility.”
• improved body composition,
• increased muscle strength,
• enhanced joint flexibility,
• increased functional capacity,
• improved mobility.”
Strength training is important for anyone, at any stage of their life. But as demonstrated, it is even more important for older adults. Now get up and call your grandma to check if she’s doing her exercises. And don’t accept “I am too old for that” as an excuse any more!
Here are some good lines to remember when dealing with older exercise “lovers”:
1. Dad do you want to keep those long relaxed golf games next years? Without exercise adults 50 and over on average lose 5 pounds of muscle mass every 10 years!
In fact, research shows that adults 50 and over average a 3 pound increase in muscle tissue after just 10 weeks of sensible strength exercise.
2. Mom, I love those yellow shorts that we gave you for your birthday, you should ware them more often, no they aren't too tight, but with some work outs maybe you will feel better in them. In fact strength training will help you lose fat weight even in the absence of dietary restriction.
Research shows a 7 percent increase in resting metabolism after just three months of strength exercise. Research indicates approximately 4 pounds of fat loss from strength exercise alone after just 10 weeks of training and twice as much fat loss when combined with minor dietary adjustments.
Keep in mind that, strength training has been shown to significantly reduce the risk of:
• Osteoporosis - increase bone mineral density
• Diabetes (type 2) - increase glucose uptake
• Colon cancer - increase gastrointestinal transit speed
• Cardiovascular disease - reduce resting blood pressure, and significantly improve blood lipid profiles
• Low back pain - increase full-range lower back strength
• Rheumatoid arthritis - increase musculoskeletal function and concurrently eases the pain of osteoarthritis and rheumatoid arthritis.
See you at the gym grandma :)
Here are some good lines to remember when dealing with older exercise “lovers”:
1. Dad do you want to keep those long relaxed golf games next years? Without exercise adults 50 and over on average lose 5 pounds of muscle mass every 10 years!
In fact, research shows that adults 50 and over average a 3 pound increase in muscle tissue after just 10 weeks of sensible strength exercise.
2. Mom, I love those yellow shorts that we gave you for your birthday, you should ware them more often, no they aren't too tight, but with some work outs maybe you will feel better in them. In fact strength training will help you lose fat weight even in the absence of dietary restriction.
Research shows a 7 percent increase in resting metabolism after just three months of strength exercise. Research indicates approximately 4 pounds of fat loss from strength exercise alone after just 10 weeks of training and twice as much fat loss when combined with minor dietary adjustments.
Keep in mind that, strength training has been shown to significantly reduce the risk of:
• Osteoporosis - increase bone mineral density
• Diabetes (type 2) - increase glucose uptake
• Colon cancer - increase gastrointestinal transit speed
• Cardiovascular disease - reduce resting blood pressure, and significantly improve blood lipid profiles
• Low back pain - increase full-range lower back strength
• Rheumatoid arthritis - increase musculoskeletal function and concurrently eases the pain of osteoarthritis and rheumatoid arthritis.
See you at the gym grandma :)
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