Benefits of Resistance Training in the
Elderly
- Fall prevention
- Improved bone density and reduced symptoms of osteoarthritis
- Increased protein synthesis in the muscle
- Increased IGF-1
- Increased lean body mass
- Improved endurance
- Increased strength
- Decreased depression
- Base in activities of daily living
- Improved quality of sleep
- Reduction of risk from type II diabetes
Resistance
training is the most effective training mode to increase muscle
mass. Studies have linked higher overall activity levels to
reduced sarcopenia risk.
Recommendations for Resistance Training in
Sarcopenia Prevention
Frequency
- ACSM recommends 2-3 days per week of resistance training
- 1-2 sets of 8-15 repetitions per muscle group/exercise
- Program may need to last at least 12 weeks to see significant improvement in the older population
Intensity
- Use
an intensity scale (modified Borg scale) of 1-10, with 1 being no
effort and 10 being extremely difficult, almost painful
- Try to target 7-8 on the intensity scale, meaning hard but not excruciating
- Increase the load when more than 12 repetitions of the exercise can be performed with perfect form
Equipment
- Gym membership (this will get access to any equipment needed)
- Circuit machines (at the gym, these are the easiest to learn and are fairly safe)
- Light free weights
- Stability ball
- Exercise bands
- Body weight (learn to use this at the gym or in a Pilates or yoga class)
Body fat
calculator
Protein
intake calculator
References for this page (8,46,28,55) |
