As we get older, we lose muscle, which makes it easier for us to stumble and fall. This is why the number of people aged 60 and over has increased and recognizes the importance of strength training regardless of their age. Writer Katie Byre found out more
In (63), McLaughlin realized his age when he first participated in Dublin’s small private training studio Complete Fitness.
The property manager’s part-time job believes that more than 60 physical fitness should be soft and low-impact, so don’t want to listen to the coach, Mark Smith, to encourage when to do push-ups or worse, weightlifting.
Three years later, McLaughlin has a new body and attitude. According to Smith, she is under heavy pressure and does not have any problems with her doing the same exercises for clients in their 30s and 40s.
Being old doesn’t mean you can’t do that,” he said. It just means that we have to solve it in a slightly different way. ”
Aerobic exercise was once thought to be the holy grail of a fitness person over the age of 60, and aqua aerobic exercise is almost as risky as it is. However, in recent years, strength training has become an equally important part of physical fitness for more than 60 years. After research and research, it emphasizes the need for weightlifting exercises for the elderly to accumulate muscle and bone density.
The latest research comes from a joint research group of DCU and UCD. They surveyed a group of people over the age of 65 for a period of 12 weeks and concluded that simultaneous training, a combination of aerobic exercise and strength training is the most effective form of exercise for this age group.
Strength training for the elderly is also associated with increased bone density (lowering the risk of osteoarthritis and osteoporosis), increased mobility and increased life expectancy.
These blessings apply not only to enthusiasts in their 60s: another study found that strength training after 90 years can improve muscle strength and balance and significantly reduce the incidence of falls.
Highlight the last part. The Longitudinal Irish Longitudinal Study (TILDA) reports that adults are at least once in the fall of 60 years, and one third of the injuries need to be cared for in the fifth hospital where they fall. “Many good research shows that strengthening exercise can significantly reduce falls,” said Professor Rose Anne Kenny, founder and lead researcher at TILDA. “After the age of 50, muscle mass disappears at a rate of two per year,” he added. “Strengthening exercise will make up for the loss and prevent the balance from worsening and thus reducing.”
There are many tests during the test, and it is easy to understand why older people across the country are receiving strength training.
Of course, some people in their 60s are benefiting from weight loss, but most people want to increase their muscle mass. In turn, they can live longer lives.
Personal Health (personal health.ie) medical doctor and physical therapist Andrew Dunne compared it to the pension plan.
There will be more people in the 2030s than 65 now,” he said, and it is possible to need a group of people who are asking for more health systems. Therefore, people who prevent health care and fitness are from a macro perspective, 50 years old is very important.
“This is also to complement their lifestyle,” he added. “People are suffering without pain, golf is walking again without pain or whatever they are doing. They currently have this activity suspended because of persistent pain, so we need to put together, including exercise strength training and aerobic capacity. Without causing potential joint pain to worsen.”
Dunn said that the main obstacle to exercise over the age of 60 is that exercise can cause more pain. “Then we measure things like hip movements, spine and lower knee range. We should also consider trauma such as chronic history, which will be a long time in the deterioration of oral quality, basically arthritis you must be aware of The load on the joint and to what extent it does not cause more inflammation.”