Issue link: http://cp.revolio.com/i/1129210
Page 30 | Abby's Magazine - www.AbbysMag.com In a recent study, researchers found that progressive resistance strength training was more effective for improving balance in non-frail participants over the age of 65 than were traditional balance exercises. As high intensity weight training does not necessarily require a gym for participation, many elderly can begin a strength program at home to reduce their risk of falling. However, if you are frail, you'll want to make sure you have an attendant present at all times to help you. Having a personal trainer would be ideal, at least when you first start out. Determine Your Ideal Workout Frequency While beginners should not perform weight training more than three times a week on non-consecutive days, you may find you need more rest days one week than another, or need to increase the number of rest days as you become more advanced. You can determine your own ideal workout frequency by monitoring your body and symptoms. Telltale signs you haven't recovered well are similar to those of overtraining syndrome and include: • Reduced performance. You'll find you reach muscle fatigue faster for each set of exercises. • Fatigue on the days after your workout. You may experience flu-like symptoms including overall muscle ache, exhaustion, headache and a general feeling of malaise that may extend for days after your workout. • Fatigue will continue between workouts and you'll feel worse more days than you feel good. When you are not over-trained you 'll experience: • Slight improvements with each session. You may not notice these each time but the session will not "feel" harder than the last one, and you'll be able to do more repetitions over time. • You may feel slightly tired the next day but will likely be invigorated with a sense of well-being. You are aiming for a schedule where you don't feel tired after 24 hours, you feel invigorated and healthy, and your next workout is not more difficult than your last. Page 30 | Abby's Magazine - www.AbbysMag.com Using trained athletes, the researchers compared the REE, or the number of calories burned, between a traditional resistance workout and an HIRT session. They measured the REE 22 hours after each workout and found a significant increase in the number of calories burned after the HIRT program. The data from the study suggested that shorter HIRT sessions would increase REE and improve fat oxidation or fat loss. The reduced time in the gym may also reduce one barrier to prolonged exercise programs. • Increase Muscle Mass Faster Than Traditional Programs In the early 1990s, Wayne Westcott, Ph.D., South Shore YMCA fitness research director in Quincy, Massachusetts, learned about SuperSlow weight training and undertook two informal studies. One in 1993 and the second in 1999 enrolled 75 participants to train using SuperSlow. The first study ran eight weeks and the second for 10 weeks. Both times, the participants in the SuperSlow groups experienced greater than 50 percent gain in muscle strength. Westcott found this so difficult to believe that he had the results verified at Virginia Tech. Strength Training Becomes More Important with Age As you age, strength training becomes increasingly important to prevent falls and maintain quality of life. While you may not think of falling as a significant health concern, it is the leading cause of death and injury in people over 65. Seniors have a 1 in 3 chance of falling. Of those older adults who fall, 24 percent end up with serious injuries and 6 percent fracture a bone. Activities that improve balance, mobility and strength help prevent falls and thus lower your risk for serious medical conditions or even death. As you age, your gait may change based on changes to your joints and muscle strength. Stiff joints, impaired neurological feedback and reduced muscle strength contribute to your risk of falling. Without intervention, your muscle mass and strength may decline by nearly 41 percent after the age of 40. Maintaining daily activities and including strength training in your routine will reduce the amount of muscle and strength loss you experience. SuperSlow weight training is ideal for the elderly as the program depends more upon your initial abilities than it does upon how much weight you lift. As most people experience quicker results than with traditional weight training, it is also inherently motivational.