Grow Strong Not Old

By Karl Knopf Ed.D

Dr. Knopf is a retired Professor of Adaptive Fitness and? Coordinator of Life Long Learning at Foothill College,? President of Fitness Empowerment of Active Adults Association, Author of Weights for 50 Plus, Stretching for 50 Plus and Fitness over 50.

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“If exercise could be packed into a pill it would be the most widely prescribed medication in the nation” according to Joseph Butler, MD.? Everyday more and more research supports the claim that regular sensible exercise is good from the womb to the tomb.? This is evidenced by exercise programs that address pre-natal, pre-habilitation and rehabilitation as well as exercise programs for older adults.

Most people know that cardiovascular exercises such as walking, biking, and swimming promote good health.? Unfortunately, many people think it has to be hard and vigorous to be beneficial.? So they don’t exercise regularly.? Another problem is that many people neglect proper strength training in their exercise routine.? Many people are afraid to lift weights because so many myths are abound about strength training.? Women are afraid to lift weights in fear they will lose their femininity and men are afraid to lift because they think they will get muscle bound and not be able to swing a golf club or tennis racquet freely.? Many people feel they get enough strength training by just doing activities of daily living.? All these myths are wrong!

Dr Bortz, who is an expert in Gernonlogly believes that strength training is the single most critical thing a person can do to retard the aging process.? Awhile back a researcher in England asked his college age students to identify which group of older adults looked most youthful.? There were three groups, one group was master swimmers, another group was a group of joggers/ runners, and the third group who lifted weights regularly.? The overwhelming response was that the group who lifted weights looked much younger and more attractive than the other groups.

The difference between a young body and an old body has more to do with proper physical activity and genetics than does age.? Most of the physical conditions that effect older people can be traced back to if the person misused, disused or abused their body.

Dr. Bortz, in his book “We Live too Short and Die Too Long” said that the greatest predictor of whether a person will end up in a nursing home is their leg strength.? Being strong enough to climb stairs, get up and down from a chair, and perform activities of daily living is the key to being Functionally Fit for Life.? Sixteen-inch arms and a twenty-four inch waist are nice but not very important when it comes to functional activities of daily living.

?????? Older adults who do not engage in a strength-training program can expect to lose about 30% of their strength and 40% of their muscle mass between the ages of 20 to 40.? This muscle loss is not inevitable. This is caused by disuse or what is now called Sarcopenia ( age related muscle loss).?

?????? Numerous scientific studies have demonstrated that people who engage regularly in strength training programs can maintain their muscle mass and strength well into old age.? Several studies have demonstrated that older adults in their 70’s, who strength train regularly can maintain much of the strength they had in there 50’s.? Strength training is maybe the fountain of youth.

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TRAINING THE BABY BOOMER AND BEYOND CLIENT

?????? Training an Older Adult in the same manner of a younger client will set the stage for injury.? The key for the trainer who works with older clients is to Train them Smart not Hard!? The program of strength training for baby boomers and beyond is to stay mindful to existing health conditions that necessitate an adapted training approach.? The key is to focus on proper body mechanics and joint protection, especially the low back.

Joseph Pilates said it so well, “Stretch what is tight and strengthen what is lax.”? From this perspective if a trainer finds a client who is tight through the chest and shoulders should have the client avoid bench presses and fly’s exercises and instead engage the client in strengthen training exercises for the antagonist muscle groups and stretch the tight muscle groups.? In my two books “Weights for 50 Plus and Stretching for 50 Plus”? the theme is “ to do unto the front as you do unto the back,” that philosophy coupled with mild to moderate progressions can provide realistic and sustainable results. Because the goal of training an older client is to make them fit for life!

?????? Many clients are confused about strength training because they don’t understand the difference between weight training and weight lifting.? The most accurate term is progressive resistance exercise or PRE.? The key element to any method to enhance strength is adding the resistance slowly and systematically as the muscle adapts to the load.? The technique of PRE is applicable for everyone from the world-class athlete to the frail octegarians; the only difference is in load and pace.

?????? The key when working with mature adults is to start easy, teach correct body mechanics and add resistance incrementally.? When applying PRE principals the load can take many forms from elastic bands, handheld weights, barbells, exercise machines, and even water exercise can provide adequate resistance by varying the speed of movement and surface area.

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Lastly, when implementing a progressive resistance exercise program to foster functional fitness keep in mind that slow and steady wins the race. It is critical to stay mindful of the 2-hour rule, which is if the client manifests more pain 2 hours post –exercise than they had prior to the session back-off! Keep in mind that some clients may be so weak that no equipment is needed. Strength can be improved by just progressing from lifting a light magazine like this publication to a heavy book like an encyclopedia.

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Our goal is to assist the client to Grow Strong Not Old, this can be done by engaging them in a regular sensible mild to moderate strength training routine for the rest of their life.

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For more details on how to design a Strength Training Program for older adults or the disabled please check out my books.

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Weights for 50 Plus and Stretching for 50 Plus published by

Ulysses Press?? 1-800-377-2542

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