Bigger and stronger, progressive resistance training can build muscle and increase strength as we age
bigger and stronger, progressive resistance training can build muscle and increase strength as we age ANN ARBOR, Mich.-Aging does not mean losing muscle. Not only seniors can fight the battle against the loss of muscle strength with aging, but the golden years can be good to get stronger, experts say Health System, University of Michigan. "Resistance exercises are an excellent formula to increase muscle tissue and the ability for people to work more efficiently in everyday life," says Mark Peterson, Ph.D., a researcher at the Laboratory of Physical Activity and Exercise Intervention at the University of Michigan, Department of Physical Medicine and Rehabilitation. Through resistance training adults can improve their ability to rise from a chair, walking, climbing stairs one floor, all that is manipulating its own body mass over a wide range of movement.
usually sedentary adults over age 50 can expect a loss of muscle mass up to 0.4 pounds per year. "This only gets worse as people age. But even earlier in adulthood, 30, 40, 50, one can begin to see a decline if no activities to acquire force, "said Peterson." Our analysis of the current investigation show that no matter what age the person has, because they can experience significant improvements in strength with progressive resistance exercises, even in the eighties and nineties of age, "he says. Progressive resistance training means that the amount of weight used, the frequency and duration of training sessions are altered over time to accommodate individual progress. A review article by researchers at the University of Michigan published in the journal The American Journal of Medicine, shows that after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of muscle and increase overall strength by 25 to 30 percent. Recommended for people over 50 years Peterson said that everyone over 50 should seriously consider participating in endurance exercise. A good way to start a resistance training program, especially for people who are relatively sedentary, and after having a medical license for doing it is to use your own body mass and weight for several years.
exercises you can do using your own body weight include squatting, standing on a chair, lift your hips as well as non-traditional exercises progressing through a full range of motion, such as Tai Chi and Yoga or Pilates. Transition to the gym after getting used to these activities, older adults can make a more advanced resistance training in a gym. An experienced professional coach with special groups can help with the transition. Peterson says that you should feel comfortable asking a coach if you have experience working with seniors before you start the routine.
"Exercise at 20 years is not the same as doing exercises at age 70. A professional who understands these differences is important for your safety. In addition, current recommendations suggest that an individual participates more than participating in strength training two days a week, "said Peterson." Based on the results of our studies I suggest that this is the minimum. "
s not forget and progress while progressing strength training and free weights and machines are introduced, Peterson recommends to incorporate full body exercises that use more than one joint and muscle groups simultaneously, such as leg exercises, chest, and rowing.
These are safe and effective in developing a muscle mass. "You should also keep in mind the need to increase resistance and intensity of your workout to continue to develop muscle and strength," he says. Study: Resistance Exercise for the Aging Adult: Clinical Implications and Prescription Guidelines. The American Journal of Medicine (2011 ) 124, 194-198. Co-author: Paul M. Gordon, Ph.D., MPH, director of the Physical Activity and Exercise Intervention Research laboratory. Funding source: None. Studies reviewed Peterson, MD, Sen, A., and Gordon, PM Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis. Med Sci Sports Exerc. 43 (2): 249-258. 2011. Peterson, MD, Rhea, MR, Sen, A., and Gordon, MP Resistance Exercise for Muscle Strength in Older Adults: A Meta-Analysis. Ageing Res Rev. 9 (3): 226-237. 2010 Contact (English): Vivianne Schnitzer Phone: 1-734-763-0368 Contact (English): Jessica Soulliere Phone: 1-734-764-2220 http://www.umich.edu/Es/news/11/ source
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