Re: Training for the Elderly

[Guest guest]

It is great that you have been able to get your

parents to actually begin exercising. Any exercise

will greatly improve their quality of life. The best

exercise for them is any exercise that they will enjoy

doing and will look forward to doing. Keep it simple

to start, advance slowly and keep it enjoyable.

Simple rubber bands which can be purchased at any

sports store can be very useful. For about $20 you

can get a variety exercise bands and you can easily

devise exercises appropriate for their level of

fitness. Most of the kits contain the rubber bands

come with varying exercises illustrated.

Ralph Giarnella MD

Southington Ct, USA

--- " Kahl.Matt " wrote:

> Hi,

>

> My parents are both in their early 60's and have

> realized they'll need

> exercise and a better diet to stick around and be

> mobile. My sis and I

> got them an exercise bike and elliptical and now we

> want to incorporate

> resistance training. Now since they are very out of

> shape and just

> starting out I'm leaning towards a used Soloflex,

> even though I prefer

> free weights myself. I'm leaning this way because I

> think it might be

> safer and less intimidating. I've never personally

> tried one though so

> I'm looking for input. Will they make real strength

> gains and increase

> or stabilize bone density as much or close to what

> they would with free

> weights? I would think they answer would be yes

> since the bands provide

> an concentric and eccentric action. 15 years ago I

> talked them into a

> Nordicflex Gold and it was complete garbage because

> it had no eccentric

> action resulting in size without any strength

> increase whatsoever. Any

> opinions or advice?

>

> Thanks,

> Matt Kahl

> Milwaukee, WI

[Guest guest]

I would recommend an EFI Total Gym. It allows the person to do

exercises in very functional patterns and with less-than-bodyweight

if they need to. I use one quite a lot for rehab. Good luck.

Cowell

Raleigh, NC

[Guest guest]

>

> Hi,

>

> My parents are both in their early 60's and have realized they'll

need

> exercise and a better diet to stick around and be mobile. My sis

and I

> got them an exercise bike and elliptical and now we want to

incorporate

> resistance training. Now since they are very out of shape and just

> starting out I'm leaning towards a used Soloflex, even though I

prefer

> free weights myself. I'm leaning this way because I think it

might be

> safer and less intimidating. I've never personally tried one

though so

> I'm looking for input. Will they make real strength gains and

increase

> or stabilize bone density as much or close to what they would with

free

> weights? I would think they answer would be yes since the bands

provide

> an concentric and eccentric action. 15 years ago I talked them

into a

> Nordicflex Gold and it was complete garbage because it had no

eccentric

> action resulting in size without any strength increase

whatsoever. Any

> opinions or advice?

***

Matt, I´ve been working with elderly people for more than two

years now, and it is amazing what one can learn about it. One always

have to be very careful in giving the body the enough time to

asimilate and adapt itself to the demand of training, and if we are

talking about your parents in their early 60´s and out of shape, we

probably need to be even more carefully. A good advice is to control

the Heart rate and if you do not have any of those heart rate bands,

what you can do instead is to control that they can talk without

been out of breath.

What you say about incorporate resistance training, it will be

important to preserve muscle mass and mobility. What I do with the

people who I´m working with is to combine resistance training with

exercise for coordination and mobility and I do not use to do

resistance exercise for every muscle, just multiarticular movements

becuase monoarticular exercise, like doing biceps, triceps can

elevate blood pressure. In my experience, they may need more time to

adapt and recover after each session, but elderly people can adapt

very well to training if we know how to go progressively and always

remember one thing, is the enjoy the class, much better!

Good luck Matt!!

Sebastian Scoles

Buenos Aires, Argentina

[Guest guest]

Just to add some definition to this conversation about terminology. It is

considered derogatory to say " elderly. " The correct terminology is now older

person. They are categorized as the youngest old (60-74) , the old (75-84) and

the oldest old (85 and up).

Steve , M.Ed., CSCS, USAW

Lynchburg, VA

________________________________

From: Supertraining on behalf of Eddie White

Sent: Mon 7/24/2006 10:02 AM

To: Supertraining

Subject: Re: Training for the elderly

I would be careful about labeling someone elderly even if they were my

parents. I did a meet this weekend that had several power lifters in

their 60's and early seventy's lifting some substantial weights. I

doubt if they think of themselves as elderly. Maybe novice,

intermediate, or experienced athletes would be a better choice. Every

year some man or woman re-define the age limits of some sport. I read

an article recently of a man in his seventies who averages 3 hour

marathons and faster. We are now seeing drug free squats in one ply

suits from 70 year olds over 600 pounds. Many 50 year olds are benching

over 500. We have 60 year old triathletes who are very competitive. My

parents play tennis about everyday and they are in their late seventies.

So I guess I'm speaking for those over fifty when I say don't call us

elderly, maybe you can apply that to those over 100 or maybe not.

Eddie White

Blue Springs, Mo.

[Guest guest]

I agree with you wholeheartedly. As I read the

various posts concerning training for the elderly I

suddenly realized that the posters were discussing me

and my generation. I am 65, row approximately 10-12 K

on the indoor rower 6 times weekly. There are many

athletes at my localy Y who are my elders and are very

active.. My father had a routine of going to the Y

every day, swam 1/2 hr and worked out on the nautilus

and tread mill for another 1/2 hr. He did this up

until the day before he died, at age 79 of a ruptured

brain aneurysm. He did not learn to swim or use a

treadmil or Nautilaus until he was in his mid-60s. He

did this on his own without the help of a trainer.

At the Boston World Rowing championships also known as

the Crash-B, I witnessed very competitive athletes in

their 70's and 80's. It is important not to look at

chronological age but rather physiological age.

As I have mentioned in previous posts I have a patient

who is presently 98 lives on her own and her biggest

complaint to me is that she can no longer keep up with

her older sister.

I usually think of the elderly as the 80+ age group.

I guess most of us think of the elderly as being

anyone a generation older than us.

Ralph Giarnella MD

Southington Ct, USA

--- Eddie White wrote:

> I would be careful about labeling someone elderly

> even if they were my

> parents. I did a meet this weekend that had several

> power lifters in

> their 60's and early seventy's lifting some

> substantial weights. I

> doubt if they think of themselves as elderly. Maybe

> novice,

> intermediate, or experienced athletes would be a

> better choice. Every

> year some man or woman re-define the age limits of

> some sport. I read

> an article recently of a man in his seventies who

> averages 3 hour

> marathons and faster. We are now seeing drug free

> squats in one ply

> suits from 70 year olds over 600 pounds. Many 50

> year olds are benching

> over 500. We have 60 year old triathletes who are

> very competitive. My

> parents play tennis about everyday and they are in

> their late seventies.

> So I guess I'm speaking for those over fifty when I

> say don't call us

> elderly, maybe you can apply that to those over 100

> or maybe not.

>

>

> Eddie White

> Blue Springs, Mo.

>

>

>

[Guest guest]

What's in a word other than the connotations others

make of them. There was a time when elder was bestowe

a certain dignity, such as elder statesmen. I am not

sure what the origin of the word is, but I suspect

that it simply means older than me.

Rose is a Rose- a rose by any other name is still a

Rose. ( I don't remember the author)

<<Websters online dictionary

Main Entry: elder

Function: noun

1 : one living in an earlier period

2 a : one who is older : SENIOR <a child trying to

please her elders> b : an aged person

3 : one having authority by virtue of age and

experience <the village elders>

Main Entry: elder statesman

Function: noun

: an eminent senior member of a group or organization;

especially : a retired statesman who unofficially

advises current leaders >>

What was politically correct several years ago has now

become politically incorrect. I getting too old to

keep track of the various naunces. Who comes up with

these any way.

There is a well respect travel educational program

called " Elder hostel " which caters to individuals

between the ages of 50-70. I guess they should

change their name to " Older Hostel " . Elder Hostel

sounds more dignified to me than Older Hostel.

Ralph Giarnella MD

Southington Ct, USA

--- " , (HSHP) "

wrote:

> Just to add some definition to this conversation

> about terminology. It is considered derogatory to

> say " elderly. " The correct terminology is now older

> person. They are categorized as the youngest old

> (60-74) , the old (75-84) and the oldest old (85 and

> up).

>

> Steve , M.Ed., CSCS, USAW

> Lynchburg, VA

>

> ________________________________

>

> From: Supertraining on behalf of

> Eddie White

> Sent: Mon 7/24/2006 10:02 AM

> To: Supertraining

> Subject: Re: Training for the

> elderly

>

>

>

> I would be careful about labeling someone elderly

> even if they were my

> parents. I did a meet this weekend that had several

> power lifters in

> their 60's and early seventy's lifting some

> substantial weights. I

> doubt if they think of themselves as elderly. Maybe

> novice,

> intermediate, or experienced athletes would be a

> better choice. Every

> year some man or woman re-define the age limits of

> some sport. I read

> an article recently of a man in his seventies who

> averages 3 hour

> marathons and faster. We are now seeing drug free

> squats in one ply

> suits from 70 year olds over 600 pounds. Many 50

> year olds are benching

> over 500. We have 60 year old triathletes who are

> very competitive. My

> parents play tennis about everyday and they are in

> their late seventies.

> So I guess I'm speaking for those over fifty when I

> say don't call us

> elderly, maybe you can apply that to those over 100

> or maybe not.

>

> Eddie White

> Blue Springs, Mo.

>

>

>

>

>

[Guest guest]

Ralph,

I am making my statement from what I have learned working with Sports and

Exercise Psychologist who specialize in working with older populations. Since

this group prides itself on research, it will be hard to publish much if we use

" elderly " in our scholarly material.

Steve M.Ed., CSCS, USAW

Lynchburg, VA

________________________________

From: Supertraining on behalf of Ralph Giarnella

Sent: Mon 7/24/2006 1:28 PM

To: Supertraining

Subject: RE: Re: Training for the elderly

What's in a word other than the connotations others

make of them. There was a time when elder was bestowe

a certain dignity, such as elder statesmen. I am not

sure what the origin of the word is, but I suspect

that it simply means older than me.

Rose is a Rose- a rose by any other name is still a

Rose. ( I don't remember the author)

<<Websters online dictionary

Main Entry: elder

Function: noun

1 : one living in an earlier period

2 a : one who is older : SENIOR <a child trying to

please her elders> b : an aged person

3 : one having authority by virtue of age and

experience <the village elders>

Main Entry: elder statesman

Function: noun

: an eminent senior member of a group or organization;

especially : a retired statesman who unofficially

advises current leaders >>

What was politically correct several years ago has now

become politically incorrect. I getting too old to

keep track of the various naunces. Who comes up with

these any way.

There is a well respect travel educational program

called " Elder hostel " which caters to individuals

between the ages of 50-70. I guess they should

change their name to " Older Hostel " . Elder Hostel

sounds more dignified to me than Older Hostel.

Ralph Giarnella MD

Southington Ct, USA

--- " , (HSHP) " <smith.s@...

<mailto:smith.s%40lynchburg.edu> >

wrote:

> Just to add some definition to this conversation

> about terminology. It is considered derogatory to

> say " elderly. " The correct terminology is now older

> person. They are categorized as the youngest old

> (60-74) , the old (75-84) and the oldest old (85 and

> up).

>

> Steve , M.Ed., CSCS, USAW

> Lynchburg, VA

[Guest guest]

Just twenty years ago the first book concerning training for " the aging "

appeared: Jan and Terry Todd were inspired by the likes of Sam Loprinzi,

Grimek, Pudgy Stockton, and Karl Nordberg to break new ground with a book

specifically addressed to training in the senior years. I'll add that both Jan

and Terry Todd are living proof of life long training.

Ironically, only three years later Tufts scientists published on sarcopenia; a

host of research publications has followed since, many of them concerning

research groups of adults in the 60s-80s age range, undertaking supervised

strength training three times weekly on circuits of machines for twelve weeks,

with lean body mass increases of 8-10 pounds and strength increments of 100-170%

not being uncommon. Now even the Center for Disease Control in Atlanta has on

its website a link to download a 125+ page pdf file of a Tufts publication

emphasizing the importance of strength training to offset the systemic outcomes

of sarcopenia symptoms both for the sedentary and for those doing only aerobics.

My first experiences with senior powerlifting occured more the forty years ago

as Karl Nordberg progressed through his late sixties, then his seventies, his

bench press climbing from 350 in his sixties to upwards of 460 by his mid to

late 70s. Despite that his ability to hold an empty Olympic bar at arm's length,

twirling it like a baton was phenomenal. As was his habit of grabbing the hub of

a 45 lb plate with a pinch grip from the floor, lifting it outward and holding

it in a forward raise.

Having turned 62 today, I can attest to being stronger and more fit and more

muscular than ever. In part, Steve Hollman's x-reps modification of his Points

of Flexion system of training has been the biggest single blessing in my

training over the last two years. Wish I'd had that available 30-40 years ago.

I'm tending to look upon physicians who chalk up ailments as " that's aging " or

" it's just your age " as incompetent " ageists " out of touch with close to two

decades of scientific findings. That is to say, " normal aging " is looking to me

to be a deficiency condition - a deficiency of training, diet/nutrition, a sense

of consumer advocacy with respect to physicians and health care (and coaching!),

and a real need for Jon Kabat-Zinn's application of buddhist mindfulness

technique to Hans Seyle's findings on stress.

best regards,

Ken ONeill

Long Life Fitness

Austin, Texas

kayoneill@...

[Guest guest]

I'm pretty sure that would be Will Shakespeare, Ralph - Romeo and t?

That which we call a rose would still smell as sweet. (Ok i don't have it

before me, but that's reasonably close). Basically that regardless of the

name used for such a thing, it would remain just as it is, without

alteration. But I'd have to say the concept of the word " elderly " has some

symptoms lately of joining " fat/obese " and other adjectives? " elderly " has

a connotation of helplessness, of resignation, retirement from the active

life?

Yet in this day and age where I know of at least one 80 yo world level

powerlifter i can name off hand, I'd have to say there is something to this

whole notion that there are no true " elderly " as a whole group breakdown any

more. Perhaps a better set of notions would be " fit minded/active older

adults " , " older adults who are deteriorating by way of lack of interest in

their own care " (as one group might be thought of) and " older adults less

fit by reason of debilitating disease " ? When some of the master lifters

defeat the open division youngsters for the open world teams, does that not

say there's a different standard in operation? I mean, Harriet Hall is in

her mid-50's now and still a great OPEN lifter? fewer feel they are

" shuffling off to masters " at age 40...lol...

The concept of " youth " too can be seen as having similar groups, as there

are a number of unfit/overweight youth nowadays, who could be said to be

less caring of their health... I don't think it's as simple as an age now.

For example, Madeline Albright at age 69 has said she " works out with

weights several times a week and has a 400 pound leg press " . Picture THAT

as " elderly " ! When that was mentioned to a few high school kids, they were

shocked to hear she outlifted them...and promptly vowed they would NOT be

outdone by an " old lady " ! However in their mindset, anyone over 21 could be

" old " lol.... somedays I think they're on the lookout for the wagon to haul

their parents and everyone above their age off to some mythical old folks'

refuge where we will be tended by those technologically patient who will

reset our VCR clocks for us and other stereotypical nonsense....

I think that the general idea of classification one's age can result in less

responsive treatment for athletes of a certain age. I think the medical

community as a whole should be more aware that as people age they are not

necessarily becoming sedentary. After all, these are people seeking to

avoid debilitating aspects of aging and thus with care for their own well

being wish to maintain this as long as possible? And there's an argument

that anyone of a certain age who works out actively even in the recreational

or fitness sense is an athlete... not an elite athlete, but not all who work

out of ANY age could say that!

I have a client who got major resistance from her doctor when she tore her

meniscus when she mentioned getting an MRI and discussing repairs.... He

failed to recognize her regularly performing 3-5 mile mountain hikes and

doing three-day-long bowling tournaments as " being an athlete " and tried to

convince her to " leave it alone and don't worry about it, you're just

getting OLD. " . It took her three more doctors to find one that would help

her aggressively rehab her knee to a useful level for her sport! Had they

asked, they would have discovered that at age 68, she was throwing a bowling

ball that was over 10% of her full bodyweight...

Perhaps it's a result of a generation refusing to " go gently into that good

night " ... and like it or not, the Boomers have raised the bar for those in

their own group, and by doing so raised expectations of the generation ahead

of them, and those who follow... The concept of aging has less to do with

resting and more to do with reacting!

The Phantom

aka Schaefer, CMT, CSCS, competing master and open powerlifter

Denver, Colorado, USA

It was written:

> What's in a word other than the connotations others

> make of them. There was a time when elder was bestowe

> a certain dignity, such as elder statesmen. I am not

> sure what the origin of the word is, but I suspect

> that it simply means older than me.

>

> Rose is a Rose- a rose by any other name is still a

> Rose. ( I don't remember the author)

>

>

> <<Websters online dictionary

>

> Main Entry: elder

> Function: noun

> 1 : one living in an earlier period

> 2 a : one who is older : SENIOR <a child trying to

> please her elders> b : an aged person

> 3 : one having authority by virtue of age and

> experience <the village elders>

>

> Main Entry: elder statesman

> Function: noun

> : an eminent senior member of a group or organization;

> especially : a retired statesman who unofficially

> advises current leaders >>

>

> What was politically correct several years ago has now

> become politically incorrect. I getting too old to

> keep track of the various naunces. Who comes up with

> these any way.

>

> There is a well respect travel educational program

> called " Elder hostel " which caters to individuals

> between the ages of 50-70. I guess they should

> change their name to " Older Hostel " . Elder Hostel

> sounds more dignified to me than Older Hostel.

>

> Ralph Giarnella MD

> Southington Ct, USA

>

[Guest guest]

I wrote that post with a little tongue in cheek. I

can understand the need to seperate out the various

age groups for purposes of scientific study as you

stated. I too have seen that same distinction made in

various studies. From a scientific point of view it

certainly makes sense.

Elderly still sounds better than older.

Ralph Giarnella MD

Southington Ct, USA

--- " , (HSHP) "

wrote:

> Ralph,

>

> I am making my statement from what I have learned

> working with Sports and Exercise Psychologist who

> specialize in working with older populations. Since

> this group prides itself on research, it will be

> hard to publish much if we use " elderly " in our

> scholarly material.

>

> Steve M.Ed., CSCS, USAW

> Lynchburg, VA

>

> ________________________________

>

> From: Supertraining on behalf of

> Ralph Giarnella

> Sent: Mon 7/24/2006 1:28 PM

> To: Supertraining

> Subject: RE: Re: Training for the

> elderly

>

>

>

> What's in a word other than the connotations others

> make of them. There was a time when elder was

> bestowe

> a certain dignity, such as elder statesmen. I am not

> sure what the origin of the word is, but I suspect

> that it simply means older than me.

>

> Rose is a Rose- a rose by any other name is still a

> Rose. ( I don't remember the author)

>

> <<Websters online dictionary

>

> Main Entry: elder

> Function: noun

> 1 : one living in an earlier period

> 2 a : one who is older : SENIOR <a child trying to

> please her elders> b : an aged person

> 3 : one having authority by virtue of age and

> experience <the village elders>

>

> Main Entry: elder statesman

> Function: noun

> : an eminent senior member of a group or

> organization;

> especially : a retired statesman who unofficially

> advises current leaders >>

>

> What was politically correct several years ago has

> now

> become politically incorrect. I getting too old to

> keep track of the various naunces. Who comes up with

> these any way.

>

> There is a well respect travel educational program

> called " Elder hostel " which caters to individuals

> between the ages of 50-70. I guess they should

> change their name to " Older Hostel " . Elder Hostel

> sounds more dignified to me than Older Hostel.

>

> Ralph Giarnella MD

> Southington Ct, USA

>

> --- " , (HSHP) " <smith.s@...

> <mailto:smith.s%40lynchburg.edu> >

> wrote:

>

> > Just to add some definition to this conversation

> > about terminology. It is considered derogatory to

> > say " elderly. " The correct terminology is now

> older

> > person. They are categorized as the youngest old

> > (60-74) , the old (75-84) and the oldest old (85

> and

> > up).

> >

> > Steve , M.Ed., CSCS, USAW

> > Lynchburg, VA