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Strength Training and Seniors

Strength Training and Seniors. By Gunnar Spethman. Study. Fiatarone 1990 10 subjects 86-96 yrs CAD, osteoarthritis, hypertension, osteoporosis 8 weeks of resistance training; 3 x/week Knee extensors. Results.

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Strength Training and Seniors

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  1. Strength Training and Seniors By Gunnar Spethman

  2. Study • Fiatarone 1990 • 10 subjects 86-96 yrs • CAD, osteoarthritis, hypertension, osteoporosis • 8 weeks of resistance training; 3 x/week • Knee extensors

  3. Results • Average increase in strength 174% and was not beginning to plateau at the end of 8 weeks • Improved gait speed 48% • Two subjects eliminated use of their canes • One subject who couldn’t rise from a chair could

  4. Strength Changes and Aging • As we age, we will begin to lose strength and functional ability unless…. • We Strength Train!! • The most functional form of training for seniors!

  5. Age and Physiology • Change in fiber type, especially fast-twitch fibersslow twitch fibers = loss of strength • Decrease in myosin heavy chains (decrease speed of cross-bridging) • Hormones (decreased testosterone, growth hormone, estrogen) • Physical inactivity = use it or lose it! • Loss of myosin ATPase = Poor force production

  6. Adaptations to Strength Training

  7. Increase Functional Capacity Decrease Risk/Prevent Osteoporosis Increase Strength, Power, and Endurance Increase Balance/Gait Increase Independence Decrease Falls Decrease Body Comp Improve Metabolism Improve Metabolic Systems Improve Arthritis Improve Sleep Improve Mentality Why Should Elderly Strength Train?

  8. Program Design • Release Forms/Medical History! • Beginners/Intermediates: • 1-2 sets of 8-15 repetitions: Single/Multiple • >2 min rest between sets • 48-72 hours intersession rest • 1-3 sessions per week

  9. Program Design • Individualize • Slower Progressions • Stress Breathing/Valsalva • Proper Form!!!! • Machines vs. Free Wts • Concentrics/Isometrics/Eccentrics

  10. Functional Equipment • Soup Cans • Milk Bottles • Therabands • Body Weight • Furniture • Ect……

  11. Absolute ContraindicationsACSM • Recent significant change in resting ECG • Severe CAD: Unstable angina and/or acute MI • Acute CHF • Uncontrolled ventricular arrhythmia’s

  12. Contraindications to Exercise • Uncontrolled atrial arrhythmias • Suspected or known dissecting aneurysm • Aortic stenosis (narrowed) • Myocarditis or pericarditis • Recent systemic or pulmonary embolus • Acute infections • Significant emotional stress

  13. Contraindications • Frequent or complex ventricular ectopy • Ventricular aneurysm • Uncontrolled metabolic disease (i.e., diabetes) • Chronic infectious disease • Neuromuscular, musculoskeletal, or rheumatoid disorders exacerbated by exercise

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