63 and 98, in a nursing home. 83% required a cane, walker or wheelchair and 66% had
fallen before. Despite all this, they went through a high intensity, progressive weight
training for 45 minutes, 3 times a week for 10 weeks. These patients did 3 sets of exercise on traditional
weight machines. In only 10 weeks the results were remarkable. The muscles of these elderly grew in size and their strength
increased with the greatest benefit seen in those who were weakest to begin with but who did not have severe muscle atrophy.
Also noted was a significant increase in mobility after the study as compared to before. Patients were able to walk faster and
climb steps more easily. Three exercisers graduated from a walker to a cane, compared to one person from a group of nonexercising control, who went from a cane to a walker during that same period of time. Muscle strength increase
y174% on the average and the walking speed increase by 50%. Yes, it's amazing but real!
Negative phase - This is the phase whereby you slowly allow the
weight to return to home position. When this happens, your
muscle strengthens. For example, for the biceps curl, the
negative phase is when you slowly lower the weight back down
until your arms extend straight.
chest and the seated press for upper back are just some of
exercises that may be done with dumb bells.
exercises than you are otherwise would just with dumb bells or if
you have no equipment at all. While all the major muscle
groups of your body can be trained without the barbell, the
barbell allows us to develop maximum strength through
resistance. Exercises such as the bench press for the chest, or
the overhead press for the back, the back-lift for the lower back,
the squads for the quads and hamstrings, and the standing curls
for the biceps are standard resistance exercises used world-wide
for strength training. The barbell is also good in that it offers
our muscles a three-dimensional training environment as
compared to machines, which have preset tracks of muscle
movement, and thus a two-dimensional environment.
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TREATMENT OF INJURY
If you are injured, you may stop the exercise immediately.
Common muscular and skeletal injuries are accompanied by
inflammation. In this case, an ice pack is a first course of
treatment. Keep your injured area elevated to reduce swelling
due to gravitaional pulling of body fluids. Keep the injured
area in a snug but not tight elastic bandage in order to
decrease the swelling, which can press on the nerves and
cause pain.
LIFTING SPEED
Speed plays a major and important role in the incidence of injury as
well as in strength and muscle development. Fast lifting creates
the momentum and often does not allow significant blood flow
training program and should not be ignored. Not only does it give
the targeted muscle full strength training, it also allows the opposite
muscle groups full stretching and relaxation.
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PROGRESSIVE RESISTANCE
It takes a certain period of time for a muscle to get used to a
certain resistance level. This period, of course, varies from
individual to individual. The key to anti-aging strength
resistance training is to monitor your own maximum resistance
level on an on-going basis, perhaps once every 4-8 weeks.
Adjust the amount of weight, the number of sets and the
number of repetitions per set according to your maximum
resistance level. For example, you may be able to start off your
bench press from week 1 through 4 based on a maximum
resistance of 150 pounds. As you approach this number, try
increasing to about 180 pounds.
AVOID OVER-TRAINING
While part of the goal of strength training is to stress and
strengthen your muscle, you should not over-train. Signs of
over-training include weaknesses, soreness as well as
severe pain. Because of the intentional micro-trauma desired
during strength training, it is also equally important to provide
your body with adequate rest usually between 24-48 hours
between weight lifting sessions. Other than the abdominal
muscle, it is very important for the other muscle groups to have
the adequate rest before you stress them again. For the
advanced strength trainer, a push-pull technique is
alternating days for pushing exercises and days for pulling
exercises (eg. chest, bench). In this way, even though you
are training up to 4-5 days a week, you are ensured of a good
48 hours rest between training sessions. Many people also
make the mistake of doing too many sets per exercise and
concentrating on too little exercise groups. Anti-aging
exercises dictate that we have a balanced approach,
addressing all your 11 major muscle groups of the body.
While certain muscles are more aesthetically appealing. It is
important to recognize that all major muscle groups are
important to support our skeletal functions. For each of the
large muscle groups in the body such as the back, chest
and shoulders and hamstrings, 2-4 exercises per each
muscle is enough. For the smaller muscle groups such as
the biceps and triceps 1-3 exercises are enough. If you
have a history of injury to a certain muscle group, you may
PLATEAU
Sooner or later, if you are consistent in your training program,
you will reach a plateau and feel you are no longer improving. It
is absolutely important at this time that you change what you
are doing and start to incorporate creative ideas into your
program to improve in your session. These techniques
include different exercises, as well as changing the order of your
training. You may also add other advance exercise routine into
your workout. For anti-aging purposes, hitting the plateau is not
too much of a concern. If you can stay at the plateau at an ongoing basis, it really means that your muscles are in fine shape
and tone. If you want to progressively improve beyond the
plateau level, it will be a goal that is more for your ego than for
anti-aging purposes.
SPLIT TRAINING
If you want to increase the intensity and start training with more
exercise for each muscle group, then you would be well to start
a split-training program. There are different ways to split the
training. Generally it involves splitting the training days into 2 or
3 different workouts, training different muscle groups on different
days. For example, Monday and Thursday you may want to train
your upper body muscles and on Wednesdays and Sundays you
may want to train your lower muscles. A split-training program
allows you to increase the intensity by adding 2-3 exercises per
muscle group so you may work all 5-muscle groups per session.
One of the most effective split training program is called the
push/pull routine. On one day you train all the muscle groups
involved in the pushing motion such as your chest and your
shoulders. On alternate day you train the muscle that require
pulling motion such as the back and the triceps. This push/pull
method is very popular because it is very easy to remember and
it allows your problem muscles plenty of time to rest between
sessions.
TYPES OF LIFTING
There are 2 basic types of lifting people use to bring results. If
you do low reps combined with high weight, you will get
increase in strength. On the other hand, if you do high reps
using low weights, you will achieve endurance. This principie
becomes more important when you are training for specific
sports for anti-aging purposes, because our primary goal is to
increase strength as well as stimulate growth hormone
secretion. Therefore, you train with relatively high weights and
few repetitions.
BREATHING
Do not hold your breath throughout the entire exercise. It can
stop the flow of oxygen to your brain and causes you to have
dizziness and even pass out. Breathe both in and out through
your nose and mouth. By breathing through only your nose,
you may not be getting enough oxygen.
HOWTOBREATHE
A) Menstruation
Over-training can lead to conditions known as amenorrhea
in which menstruation can temporarily stop. This is a condition
that generally cures itself once the training is cut back.
B) Pregnancy
During pregnancy, the woman should continue to keep fit. This
will lead to a more comfortable pregnancy and a shorter labor.
MEASURING PROGRESS
Once you have embarked on a resistance strength training
program, you will soon notice increased muscle firmness if you
are following the program properly. From an anti-aging
perspective, size really does not matter. Your progress is best
measured by how you feel Your body will tell you how you feel if
you are honest with I yourself. Anti-aging exercises do not mean
that you are in a highly competitive muscle building exercise
program. What it means is that you tone your muscles to achieve
several end points; reduced loss of muscle mass, conversion of
body fat to lean muscle mass and increased strength and
firmness of the muscle. If you can achieve the above, regardless
of what your scale reads and what muscle size measurement is,
you have accomplished your goal.
IMPORTANCE OF COMBINING
CARDIOVASCULAR EXERCISE, FLEXIBILITY
TRAINING, GOOD NUTRITION WITH YOUR
STRENGTH TRAINING PROGRAM
You should now have a clear understanding at this time that the
strength-training program is an integral part of anti-aging
exercise regiment. Strength training not only increases your lean
body mass, but it combats aging and increases your chance of
living a longer life. Strength
MAKE IT FUN
Having fun will reduce the stress of strength training.
Having fun also makes the time go faster. This is the key
component in any anti- aging plan. The key to having fun is to
get your friends involved as well as add variety to your training
regiment. The programs outlined here are basic programs to
get you started. Once you have mastered the basics and
variations of the basics, you will find it fun to alter it yourself. It
is also important to expect that some days you will feel
discouraged. Finally, workouts that are scheduled are usually
more successful. Most of us are busy and have many things on
our agenda. Making strength training a top priority in our lives
may required a certain adjustment period. This is
understandable. Scheduling a workouttime, therefore, is just as
important as scheduling your shower time.
motion.
number of reps indicated (12), add 5-10 pounds for your next
set. Likewise, if you cannot do the full number of reps in any
exercise, or if you feel that you are really pushing yourself to the
limit in order to fulfill the set, then the weight is too heavy. Lighten
up next time. Once you find a weight that allows you to perform
with good form and in the suggested number of reps, make a
note in your training log or diary.
Continue to use that weight until you become stronger and
the weight begins to feel light.
kBy now, you should feel very comfortable with the exercise routine. You should have
experienced significant improvements in your strength. The focus for this month is to
help you transition into slightly more complicated exercises that involve several muscle
groups (especially for those who have gym and barbell access):
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of 10 reps.
c. The amount of weight adjustment varies from person
to person and the range can vary anywhere from 525%. Trial and error is the best way. There is no penalty.
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have a good day, train more. If you have a bad day, lighten up.
There is nothing wrong. There is nothing to prove to anyone.
Everyone will have a different routine that fits them well over a
period of time. This is perfectly normal. Remember that there is
no perfect routine. Don't try to look for it. The most important
thing is to enjoy yourself and not get injured.
JUST DO IT
Now that you have all the information you need to start and
complete a strength-training program; you should have all the
tools that you need to do it safely and consistently. All that is left
is simply go and start doing it. If you do not have any access to
gym, free weight or bar bells, simply start the strength training
program by doing simple push-ups, pull-ups and back extension
exercises.