Resistance training and the Elderly

Introduction Many studies indicate that strength training can enhance the power and many other aspects of the elderly. Literature covers a wide variety of theories, but this review focuses on topics that are repeated through literature. These themes are as follows. High strength resistance training to improve muscle strength, muscular strength and hypertrophy, muscle hypertrophy increased by approximately the same degree of increase in type I and type II fibers, increased muscle mass and intensity in men and women (Williams & Stewart, 2009) .

So what is the "dose" ideal for resistance training? Kamada and colleagues also studied the relationship between resistance training and all-cause mortality in elderly women, but in this case they asked how long each participant spends their weight. They discovered that during resistance training, the total cause of death is 86 minutes per week. According to this study elderly people should lift 30 minutes a week, 2-3 times a week, or twice a week 40-45 minutes. This suggests that young people should train more, as the elderly can not easily recover as younger people. Based on other research and my personal experience as a trainer, middle-aged people usually do 3-5 hours of strength training per week and young people of 4 to 6 hours also maximize grades.

Resistance training is a natural cure for sleep disturbance. A small study of the online journal Sports Physiology found that older people who exercised moderate resistance for 12 weeks had better sleep quality than elderly people sitting for more than 6 months. Strengthening muscular strength improves brain function. In fact, studies have shown that initiation of resistance training may help elderly people with cognitive impairment (MCI) help improve cognitive function over time. In the Australian study of 2016, MCI's elderly male and 100 females were divided into two groups. One group was assigned to perform resistance training twice a week for six weeks, the other group was instructed to perform stretching and aerobics. People who train muscles through muscular strength training also build their own brains. They perform better than the cognitive test stretch group and the scan shows that the growth of a certain area of ​​their brain is related to mental benefits.

Strength training is a general term for exercise to exercise muscles using resistance. Strength training is also called resistance training, progressive resistance training, weight training. Resistance may come from your body, or from free weights, rubber bands, or special machines. Whatever resistance you use, loading more muscle than usual will strengthen your muscles. Because exercise muscles are attached to the underlying bones, these exercises can also strengthen the bones.