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Strength Training:
Why And How
By Wayne L. Westcott |
 Quincy
- I had just written my January column for the South
Shore Senior News when I read my Quincy College Exercise
Science students’ final exam papers on the reasons and
recommendations for older adult strength training programs.
All of the students did a fine job, but one paper was so
well-written I decided to share it with you (instead of my
original article). This column is therefore courtesy of Jeni
Bustin, an outstanding Exercise Science major from Pembroke.
Benefits of Strength Training
Two of the major reasons for senior men and women to
perform regular strength training are to slow, stop and
reverse the loss of muscle and bone that accompanies the
aging process. Typically, adults lose about five to seven
pounds of their muscle tissue and one to two percent of
their bone density every decade of life.
However, several studies have shown that seniors who perform
resistance exercise can add five to seven pounds of muscle
and increase their bone density by one to two percent after
just nine months of training. In addition, older adults who
strength train can increase their resting metabolism by five
to seven percent, and lose about four pounds of fat every
three months (without dieting).
Strength training has been shown to significantly reduce
resting blood pressure, lower bad cholesterol, raise good
cholesterol, reduce total cholesterol and triglycerides, and
increase blood sugar utilization by the muscles, all of
which reduce the risk of serious degenerative diseases.
Research reveals that resistance exercise is effective for
relieving low back pain and arthritic discomfort, while
increasing physical function of the musculoskeletal system.
A Harvard University study demonstrated that four of five
depressed elders were depression- free after just three
months of basic strength training. Finally, properly
performed resistance exercise enhances both joint strength
and flexibility for greater range of movement and functional
abilities.
Guidelines
Seniors should schedule two or three strength training
sessions each week, with at least 48 -72 hours between
exercise days. Beginning trainers should select about 10
basic resistance exercises that address the major muscle
groups, and perform one set of each exercise (gradually
increasing to more sets if desired). The resistance should
permit between 10 -15 good repetitions, with a two-part
pattern of progression that uses the same weight until 15
repetitions can be completed and then raises the resistance
by five percent. Every exercise repetition should be
executed through a full movement range and with a slow
movement speed (about two seconds for lifting actions and
about four seconds for lowering actions). Breathing should
occur continuously throughout every exercise set, exhaling
during each lifting movement and inhaling during each
lowering movement. After completing the strength training
session, some light stretching exercises should be performed
for enhanced flexibility and relaxation.
Comment
If you follow Jeni’s strength training recommendations
you should experience the many associated physiological and
psychological benefits that she presented above. Just be
sure to check with your personal physician before doing any
new physical activity. If you would like to learn more about
strength training for seniors, please attend my PowerPoint
presentation at Quincy College’s Newport Hall (150 Newport
Avenue Extension, North Quincy) on Thursday, January 13th at
5:15 PM, or call me at (617) 984-1716.
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About The Author
Wayne L.
Westcott, Ph.D., teaches exercise science at Quincy College
and consults for the South Shore YMCA. He has authored 24
books on physical fitness and strength training.
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