Re: Elderly Strength Training

[Guest guest]

Larson said:

For the elderly to improve quality of life and develop overall whole body

strength I like to stay between 6-12reps and major multijoint movements.

replies:

Based on the research I've read and conducted involving resistance training

and the elderly, you are partly right. I would stay between 8-12 repetitions

with correct form and yes, major multi-joint movements are preferred. This

may be different or varied depending on medications used, disease, and

beginning fitness/strength levels. I also believe that only 1 (maybe 2

sessions if they are advanced and in good health) of resistance training per

week is sufficient for overall whole body (functional) strength. The goal

with the elderly should be on improving quality of life and especially

improving or maintaining functional strength so that they can live

independently as long as possible.

Dassie, MS, CSCS

Director of Physical Enhancement

Siouxland Acceleration & Fitness

[Guest guest]

From: " Larsen Daehnick " <dinolifter@...>

> For the elderly to improve quality of life and develop overall whole body

> strength I like to stay between 6-12reps and major multijoint movements.

> What do others think??

Sounds like a good start to me. A few things to remember in an aging

population, off the top of my head:

1. Balance. Training balance is critical, because in many older folks this

kind of kinaesthetic coordination is lost. Falls are common amongst older

people, and can be very serious for someone whose bone density is already

compromised. Ensure that your program addresses this. Having them do major

compound exercises is a great way to start here.

2. Specific needs. Many older folks, if they have not been active through

their lives, have quite specific strength deficits, such as hand/grip

strength. Or, some people may not be able to squat yet, or even bob their

butts, because they need to master getting out of a chair properly. Make

sure to do a thorough assessment of their daily activities so that you can

tailor the program to their needs. Much of what masquerades as " normal

aging " is simply disuse and atrophy.

3. Warmup, cooldown, recovery. Older folks need a longer warmup period to

get the creakies out and get everything working. They will also require

more recovery. They are sometimes prone to overheating and dehydration, so

bear that in mind.

OTOH changing notions of aging mean that the elderly population is in better

shape than ever. Hopefully it will become the norm for seniors to age less

than gracefully.

Krista

-------------------------

http://www.stumptuous.com/weights.html

mistresskrista@...

[Guest guest]

Larson said:

> For the elderly to improve quality of life and develop overall whole body

> strength I like to stay between 6-12reps and major multijoint movements.

<DassieSM@...> replies:

> Based on the research I've read and conducted involving resistance training

> and the elderly, you are partly right. I would stay between 8-12 repetitions

> with correct form

Please define 'elderly'.

Thank you,

Harvey Maron. M.D.

Steamboat Springs, CO

[Guest guest]

Actually I prefer the term older adult, but was answering his question. I

define older adult as over 50 years of age.

Dassie, MS, CSCS

Director of Physical Enhancement

Siouxland Acceleration & Fitness

[Guest guest]

> replies:

>

>week is sufficient for overall whole body (functional) strength. The goal

>with the elderly should be on improving quality of life and especially

>improving or maintaining functional strength so that they can live

I'm almost " elderly " (58). I've been strength and " aerobic " training for

35 years. I would suggest that you might want to ask " the elderly " what

their goals are.

Thaxton Springfield, PhD

St. sburg Junior College

[Guest guest]

DassieSM@... wrote:

> Actually I prefer the term older adult, but was answering his question. I

> define older adult as over 50 years of age.

I find it very non productive to categorize people into groups. Each

individual should be looked at as a unique entity with it own problems,

desires, and potentialities.

There are many people starting resistance training over age 50 who go on to

rigorous 5 or 6 day schedules with significant gains. There are also many

competing athletes over the age of 50. This month's National Geographic has an

article on Whittemore who began competing in Masters track and field at

age 70. Now at 101 he is still competing and holds records in shot put,

discus and javelin. Bert Rosenfield who used to train in my gym every year was

still competing in international and national powerlifting competitions when I

last saw him at age 67. He had a bench of 370 and squat and deadlift both

greater than 500 pounds.

Had these people been shunted into a twice a week submaximal programs for the

elderly, it would have been a loss. Each individual should be evaluated as a

unique entity as to their desires, capability and problems.

Harvey Maron, M.D.

Steamboat Springs, CO

[Guest guest]

Harvey,

I agree with this 100%. My grandfather at age 72 squats 245lbs for 12 reps

and trains every other day harder then most people half his age. Just my 2

cents.

Bob Forney

In a message dated 10/30/00 1:03:42 PM Pacific Standard Time, bigbud@...

writes:

<< Had these people been shunted into a twice a week submaximal programs for

the

elderly, it would have been a loss. Each individual should be evaluated as a

unique entity as to their desires, capability and problems.

Harvey Maron, M.D.

Steamboat Springs, CO >>

[Guest guest]

On 30 Oct 2000, 7:01 DassieSM@... wrote:

> Actually I prefer the term older adult .. I define older adult

> as over 50 years of age.

Personally I define " older adult " as anyone over 55.

gil (54 year old youngster)