The results of a recent Cochrane review including 121 randomized controlled trials (with some 6700 participants) showed that in most studies, strength (resistance) training is done 2 to 3 times per week. Furthermore, progressive strength (resistance) training is accepted in treating sarcopenia and to improve postural control ( 10). Laboratory-based studies showed that 20 to 30 minutes of strength (resistance) training, 2 to 3 times per week, has positive effects on risk factors for cardiovascular disorders, cancer, diabetes, and osteoporosis ( 6– 9, e2). Furthermore, it needs to be clarified which intensities of training are advisable and possible in elderly people.Įffects of strength (resistance) training in elderly peopleĬlinical as well as epidemiological studies showed the effect of athletic activity on morbidity and mortality indicators in elderly people. The extent to which effects can be achieved when the physiological ageing process is considered has not been conclusively resolved. However, the validity of this observation is limited by the fact that the proportion of elderly people who do strength (resistance) training is currently low (about 10% to 15%). Sarcopenic muscle fibers thus do not per se have reduced mechanical muscle function but have a confirmed potential for adapting to strength (resistance) training. The extent of adaptation in elderly people is comparable to that in younger people. Additionally, an increase in muscle activity and frequency during isometric and dynamic muscle work have been observed. The crucial factor in maintaining strength capacity is an increase in muscle mass. Several studies have shown that strength (resistance) training can counteract age related impairments ( 3, 5, e1). The risk of acute problems owing to falls and injuries and chronic recurrent and degenerative illnesses rises ( 4). Functional losses in strength and balance capacity, and increasing gait uncertainties are the result. This additionally results in a substantial impairment in the sensorimotor information exchange, with a reduction in the quality of intermuscular and intramuscular coordination. In the 6th decade of life, an accelerated, non-linear decrease by 15% has been observed, and by the 8th decade, this may be up to 30%. Muscle strength gradually decreases from the 30th year until about the 50th year of life. In addition to a reduction in muscle fibers (type 1 and especially type 2 fibers, especially in the lower extremity), the responsibility for this lies with neuronal factors (a reduction in spinal motoneurons or spinal inhibitions) and impairments to mechanical muscle function (such as for example reduced maximum frequency or reduced elasticity) ( 3). A reduction in motor capacity and visual and vestibular skills are foremost among these changes. The less active a person’s lifestyle, the earlier age-related changes will manifest ( 2). The challenges facing elderly people (>60 years) do not differ from those facing younger people in individual cases, age dependent, structural and functional adaptations and a decreasing physiological resilience will have to be considered ( 1). A crucial factor in this is sustaining a high individual strength capacity. Maintaining the ability to work and earn a living, independence, and self sufficiency in daily life and leisure time will therefore become increasingly important over the coming decades. This means that from today’s perspective, one in three working adults will be older than 50. Furthermore, the official retirement age will rise to 67 years from 2012. Rest 1 min after you’ve done them all once, then repeat the circuit twice more.By 2050, the proportion of people older than 60 in Germany will rise to some 40% and the proportion of those older than 80 to 10% to 15%. Do each exercise for 45 secs, rest 15 secs, then move to the next exercise. The Workouts That'll Shed Fat, Fast! GIANT SET 1: Do Giant Set 1 and Giant Set 2 on alternate days. “The workouts are made up of bodyweight exercises done circuit-style to raise your heart rate," says Beall. We got John Beall, a former US Marine and personal trainer, to devise a fat loss workout that has you training for 20 minutes a day, five days a week. “The first set of an exercise switches on the hormones that control your metabolism, and doing any more than three sets won’t help,” says study author, Erik Kirk. As little as 15-20 minutes of intensive resistance exercise can help to flatten your belly in 45 days, say researchers from Southern Illinois University. Slim down your body, speed up your fat loss and cut your workout time with a pair of circuits you can do anywhere.
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