Our ability to rebuild muscle at any age is possible. People in advancing age need strength training more and more to stay mobile for their everyday activities. The goal of training is to reduce the loss of muscle mass and the resulting loss of motor function.
Muscle mass can be increased through training at an intensity corresponding to 60% to 85% of the individual maximum strength. Improving the rate of force used requires training at a higher intensity (above 85%), in the elderly just as in younger persons. Advancing tp heavier weights slowly.
It is now recommended that healthy older people should train 3 or 4 times weekly for the best results. Persons with poor performance at the outset can achieve improvement even with less frequent training.
Progressive strength training in advancing age groups is efficient, even with higher intensities, to reduce the start of sarcopenia, and to retain motor function and balance.
The less active a person’s lifestyle, the earlier age-related changes will occur. A reduction in motor capacity and visual and vestibular skills are foremost among these changes. In addition to a reduction in muscle fibers (type 1 and especially type 2 fibers, especially in the lower extremity), the responsibility for this lies with neuronal factors (a reduction in spinal motoneurons or spinal inhibitions) and impairment to mechanical muscle functions.
The Academy of Medical Royal College in the United Kingdom has labeled exercise as a miracle cure.
Benefits from both cardio and strength training includes the following:
- 31% reduction in cardiac mortality
- 25% – 53% reduction in pain symptoms among osteoarthritis patients
- 57% lower rate of prostate cancer progression
- At least 10 mm Hg drop in blood pressure
- 50% – 80% reduction in risk of developing type 2 diabetes
- 30% – reduction in risk of falls among older adults.
- 45% reduction in risk of bowel cancer
