What Is The Average Weight For A 5 Year Old Importance of Strength Training for Old Persons

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Importance of Strength Training for Old Persons

On average, we lose 5 percent of our muscle mass every 10 years after the age of 35 if we don’t do something about it. Loss of muscle mass is also known as sarcopenia.

The exact causes of sarcopenia are not fully understood. Lack of exercise, poor diet, hormonal changes and general inflammation are all possible causes. Some of these causes can be treated, but there may simply be some inherent effects of aging that cannot be fully treated.

Sarcopenia is often not noticed until it’s too late, when we slip and fall or start having trouble getting up from a chair. Loss of muscle mass affects the maintenance of functional motor skills that help older adults maintain their independence.

By engaging in regular resistance training and eating a proper diet that includes adequate amounts of protein, we can prevent most age-related muscle loss. While we may not be able to turn back the clock, we can slow down muscle loss.

Strength Training:

Strength training is a method of improving muscle strength by gradually increasing the ability to resist force through the use of free weights, machines, or one’s own body weight. Strength training is designed to impose increasingly greater resistance, which in turn stimulates the development of muscle strength to meet the additional demand.

Training program for seniors:

Weight training should start with light weights, using a level that is comfortable to lift at the beginning of the workout, and increasing reps and fat as the muscles get stronger.

Most experts unanimously agree with the following training program:

Frequency: Two or more days a week

Intensity: Older adults should begin a resistance training program at a light intensity, ie 40%-50% of one repetition maximum or 1-RM. The intensity can be gradually increased according to individual progress. Moderate intensity is 60%-70% of one repetition maximum or 1-RM. When 1-RM is not measured, intensity can be prescribed as – light (1-5), moderate (5-6) and vigorous (7-10) intensity on a scale of 0-10.

Type: Progressive weight training program that includes 8-10 exercises targeting major muscle groups with 1 set of 10-15 reps each. Stair climbing and other strength activities that use major muscle groups can also be added.

A small amount of weight gain at regular intervals will increase muscle mass and affect metabolism, bone density, reduce insulin resistance and even help with better sleep patterns.

Seniors should be sure to include adequate core exercises to improve balance and stability, which will reduce the risk of falls.

Safety Tips:

Here are some important tips for a strength training program:

1. Warm up for at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.

2. Maintain good posture during all exercises.

3. Do not hold your breath while exercising, making sure to breathe in the exercise part

4. Do not grip the weights tightly

5. All movements should be done consciously at a slow to moderate speed.

6. Some muscle soreness can be expected, but stop exercising if you feel joint pain.

7. One should be able to complete 2 sets of 10 reps with good form before increasing the weights.

8. It is possible to strength train daily by alternating major muscle groups. For example, someone might work on your feet on Monday and your hands on Tuesday.

The bottom line:

Numerous studies have shown that strength training done regularly by older people not only builds bone and muscle, but also counteracts the frailty and frailty that usually comes with aging. Thus, it is valuable for seniors and the elderly to add some strength training to their exercise program.

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