The Importance of Resistance Training

1. The Importance of Resistance Training Alec Del Viscio Elderly Individuals

2. Resistance Training? What is it? • Any movement that involves muscular contraction against an opposing force. • A bicep curl: • Yes • Running: • No • Running against a resistance band/parachute: • Yes

3. What are the benefits? • There are numerous benefits to resistance training other than muscular hypertrophy. • Obviously, resistance training will help increase muscle size. • Becoming more efficient at movement via neural grooving. • Increasing density and strength of bones. • Help with body composition. • Prevent various njuries.

4. Are there any risks? • Any activity involves risks, especially with an elderly population. • The biggest concern is injury, external / internal. • Elderly population — must work with in there physical limitations. • Medical conditions will alter prescription. (CAD, PAD, HTN, CHF)

5. Why should an elderly person do it? • Aging process causes may structures & facets of life to wither & become difficult. • Exercise, specifically resistance training, can help delay or reverse that. • Specifically, resistance training can improve performance with daily tasks(functionality), bone density, and body composition.

7. Functionality • RT for elderly should focus on improving daily living. • Particularly tasks they struggle with. • Elderly may struggle with: • Standing up from sitting • Walking up stairs • Picking object off ground • Putting objects over head • Compound, or Multi-Joint Lifts should be used, barring contraindication.

8. Functionality – Compound Lifts • Compound lifts are exercises/movements that involve two or more joints in the body. • Examples include: Squat, Bench Press, Deadlift, Overhead Press, Clean & Jerk, Pull-ups, Dips, etc. • Typically done with barbell but can be done in numerous variations. • Majority of lifts mimic movements in daily life. • WHY THEY SHOULD BE DONE

9. Bone Density • As we age our bones naturally become weaker. • Drop in hormones • Calcium deficient diet • Lack of weight bearing activates • Why it is easy for elderly to break bones upon a fall. • 2.5 million Americans have artificial hip. • 4.7 million with knee

10. Exercise & Bone Density • Body adapts to physical demands/stress. (e.g. muscles growing ) • Bones react the same way to stress, they become denser. • Important to expose them to stress via weight bearing / loading. • Free weights and barbell will be more effective than machines • Compound Lifts!!!

11. Body Composition • Ratio of fat, bone, water and muscle in human body. • Ideally want more lean tissue than fat mass, fat mass occupies the most space • Body Mass Index (BMI) – most common way of expressing body comp. • Indicator of health and predictor of disease • Standards for Men & Women are: • Those of a 30 BMI & greater are at a greater risk of developing chronic diseases & health issues

12. Body Composition & Aging • Body Composition tends to decline as we age for a variety of reasons. • Lack of physical activity Increase in fat mass and decrease in muscle mass • Sarcopenia loss of muscle tissue as a natural part of the aging process. • Poor diet increase in fat mass storage • Resistance training can help reduce or reverse some of these effects. • Increases caloric expenditure reduction in fat mass • Physical stress increase in lean body tissue • Increases Metabolism reduces stored fat mass

14. Most Relevant Exercises • Previously mentioned, Compound Lifts will be the most beneficialbecause: • Most representative of movements in daily life • Significant role played in improving bone density • Effectiveness on all aspects of body composition • Specific Exercises include: • Squat • Clean & Jerk • Deadlift • Over Head Press

15. Squat • Demonstration • The squat is one of the most prolific movements humans preform, therefore it is imperative to practice it via exercise. • From standing, body must flex at knee and hip joints while torso remains upright. Once 90 degrees of hip flexion is a achieved, return to standing with hips and knees in extension. • Will improve ability to: sit down, return to standing, use stairs, and walk. • Increased the neural control over muscles responsible for these movements • Can be preformed in numerous variations: • Bodyweight, Barbell, Dumbbell, Kettlebell

16. Deadlift • Demonstration • Often overlooked, the deadlift is constantly preformed each and everyday when we pick an object off of the ground. • From standing one must initiate knee and hip flexion until they are able to grasp object. Then with a neutral spine, one must extend the hips and knees until both joints are simultaneously in full extension. • Will improve the ability to pick an object of the ground safely by increasing neural control to muscles responsible for movement. • Can be preformed in numerous variations: • Barbell, Dumbbell, Kettlebell

17. Over Head Press • Demonstration • One of the most prolific and functional upper body movements. Often used in daily life when placing an object on or, removing from, a shelf over head. • From seated or standing one must begin with elbows flexed and shoulders slightly extended. Object is than pressed upwards, clearing chin, until elbows are in extension and shoulders in flexion. • Will increase the ability & safety when placing an object on or, removing from, a shelf over head. • Can be preformed in numerous variations: • Barbell, Dumbbell, Kettlebell

18. Clean & Jerk • Demonstration • Possibly the most functional movement to ever exist, the clean & jerk is a combination of the squat,deadlift, and over head press. • Begin by initiating a deadlift. • Just before extension, drive hips forward and elevate shoulder girdle to raise the barbell. • Next, flex elbows and preform the eccentric phase of the squat, allowing body to be positioned under the bar and “catching” it on the shoulders. • After bar is secured on shoulders, stand up (mimicking the concentric phase of a squat). • Finally, preform an over head press. • Will yield similar benefits of the squat, deadlift, and over head press.

19. Picture

20. Summary • Resistance training is not just for males or a younger population. • Nor are the benefits limited to increase in muscular size. • Resistance training can be extremely beneficial to the elderly population. • Recreates daily movements, resulting in easier and safer performance • Increases bone density, decreasing likelihood of injury from fall or impact • Improves body composition, warding off preventable diseases. • All movements should be preformed under professional supervision and with in physical limitations.