Aging may be the greatest threat to your freedom and independence you'll ever know, only because of what it does to your muscles.
The study was small — just 10 participants — but significant because of their age and the remarkable results: After 8 weeks of resistance training, they improved their strength by 174% while adding 9% more muscle to their mid thighs. These were residents of a long-term care facility; they were not acutely ill but not especially healthy, either.
"There are bodybuilders who still compete in their 70s," Grubbs adds."Older adults don't gain muscle and strength as well as younger ones — the training response may be slower — but significant improvements in strength and muscle can be achieved with the right program."The ACSM recommends that people ages 65 and up train two to four times per week in sessions lasting 30 to 60 minutes.
Do multi-joint exercises, Grubbs recommends — traditional strength moves like the squat, overhead press, chest press, seated row, and lat pulldown. These better prepare you for the activities of daily living than isolation exercises or machine movements do — although machines may be more appropriate for people with balance issues or other difficulties that make multi-joint, free-weight exercises problematic.
The good news is power training is no more complicated than strength work, and it actually feels less challenging. With power, speed of movement is the focus, so you choose a light weight — around 40% to 60% of your one-rep max, or really any load you can move quickly — and lift it as fast as you can . Take a second or two to lower the weight and reset. Repeat for three to six repetitions, or until you feel your form may be compromised, or you've lost significant speed. Do one to three sets.
Singapore Latest News, Singapore Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Rep. Jim Jordan predicts local GOP prosecutors will start hunting the BidensRep. Jim Jordan (R-Ohio) said he believed it was “likely” that President Biden or members of the Biden family could be prosecuted by local district attorneys looking to emulate Manhatta…
Read more »
What to know entering the NBA playoffs, which start SaturdayHere’s a rarity: All five teams from one division are going to the NBA playoffs.
Read more »
NBA playoffs start Saturday: What to knowHere’s a rarity: All five teams from one division are going to the NBA playoffs.
Read more »
Protesters delay start of Britain's Grand National horse raceThe start of the annual Grand National horse race, one of the highest-profile events in Britain's racing calendar, was delayed on Saturday after animal rights protesters made their way on to the course at Aintree, clinging on to the fences before they were dragged away by police.
Read more »