Progressive Resistance Strength Training

As we age, we generally lose muscle strength and bulk. This reduction in muscle strength and associated weakness means that as we become older we are more likely to have problems carrying out our daily activities and are more likely to fall. This can lead to losing our functional independence. None of us want this!

Progressive Resistance Training (PRT) is a type of exercise where participants exercise their muscles against some type of resistance, which is progressively increased as their strength improves. The exercise is usually conducted 2-3 times a week at a  moderate intensity by using exercise machines, free weights, or elastic bands.

Research indicates that this form of strength training can benefit people with various medical conditions, particularly Type 2 Diabetes, Heart Disease, Osteoporosis, and Hypertension and is an important aid to preventing falls. Psychological and social benefits from strength training have also been identified. This evidence has contributed to a recent rapid growth in strength training programs for the over 50’s throughout Australia.

As we all know, only too well, the ageing process has many physical consequences, including decreased resting metabolism, decreasing muscle strength and decreasing bone density as well as loss of muscle mass, impaired balance and increased body fat. Anecdotally, the two most problematic consequences are muscle mass loss and rapid body fat increase. In adulthood, the average basal metabolic rate (BMR) declines 2 - 3 % per decade. Increased body fat is typically the result of declining metabolic rate, muscle mass loss and lowered physical activity level. Limiting muscle mass loss and increasing BMR are the most powerful benefits of participating in a regular resistance-training program.

 

How will my muscles respond to exercise?

 

Significant declines in muscle mass, close to 50%, occur between the ages of 20 and 90. The decline is most dramatic in Type II (fast-twitch) muscle fibres.

 

Skeletal muscle is made up of bundles of individual muscle fibres, called myocytes. Each myocyte contains many myofibrils, which are strands of proteins, which can grab on to each other and pull. This shortens the muscle and causes a muscle contraction. Muscle fibres can be categorized into two main types: slow twitch (Type I) muscle fibres and fast twitch (Type II) muscle fibres. These distinctions influence how muscles respond to training and physical activity, and each fibre type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fibre types. On average, we have about 50 % slow twitch and 50 % fast twitch fibres in most of the muscles used for movement. Type 1 fibres are more efficient at using oxygen to generate more fuel for continuous, extended muscle contractions over a long time. They fire more slowly than Type 11 fibres and can go for a long time before they fatigue.  Type 11 fibres are much better at generating short bursts of strength or speed than slow muscles, however, they fatigue more rapidly. Fast twitch fibres generally produce the same amount of force per contraction as slow twitch fibres, but they get their name because they are able to fire more rapidly.

 

An approximate 30% decline in strength occurs between the ages of 50 and 70, which can be directly attributed to Type II muscle fibre atrophy. These types of changes are typical in sedentary individuals.

 

Surely I am too old to be doing Resistance Training!

 

Now is the time to start! It is never too late.

 

Interestingly, several studies demonstrate that when provided with adequate training stimuli, older individuals show similar or even greater strength gains than younger individuals. In a relatively short amount of time (i.e., 2 - 3 months) increases in strength levels can double or triple. Moderate progressive resistance training appears to have a profound anabolic (protein stimulating) effect in older adults and, in combination with additional high protein food intake, can result in muscle growth. Sufficient dietary protein intake is needed to facilitate muscular maintenance and growth, which is often lacking in older adults.

 

How will Resistance Training affect my Bone Density?

 

Muscle mass loss may also contribute to bone density reduction. For this reason, the importance of employing strength training as a means of preserving as well as increasing muscle mass and strength in sedentary older individuals should be realized. The combination of losses of muscle mass and bone density greatly increase the risk of falling---a major health concern among the older population. However, exercises, which improve strength, balance and coordination, reduce the risk of falls and fall-related injuries.

The effects of resistance training can counteract typical age-related declines in bone health by maintaining or increasing bone mineral density and total bone mineral content. Strength training also improves balance and physical activity levels, which can dramatically reduce the risk of fractures in people with osteoporosis.

I have Arthritis. How can it help me?

Regular exercise and progressive strength training can provide positive improvements in measures of pain, disability and physical performance in individuals afflicted with osteoarthritis. These changes are greater than the traditional pharmacological or nutritional practices.

It is important never to exercise when you have acute inflammation in your joints. However, once the inflammation has subsided, exercise will help substantially. Exercising in warm water is always good when you have painful joints and you can add resistance in the water.

Consult your GP.

With increasing age and varying fitness levels, it is important for individuals to consult their General Practitioners prior to beginning or resuming an exercise program. Once clearance has been authorized, it is imperative to receive proper instruction from a Physiotherapist. In many instances, using tubing or one's own body weight can be sufficient when starting out. Machines also serve as excellent starting points for beginners and allow for an accelerated learning curve but supervision will be required for some time at the outset.

How do I go about starting a Progressive Resistance Program?

Once a base of muscular skill, strength and coordination has been established, gradual progressions in weight and repetitions should be made on a regular basis to maintain muscle growth. Multi-joint exercises are preferred since they assist in the development of muscular fitness and strength. Where possible, exercises should be performed in a standing position due to the added benefits of working against gravity on bone density.

·      To allow adequate physiological adaptation, it is important to engage in a minimum of 2 resistance-training sessions per week.

·       All exercises should be performed through a pain free range of motion. As these adaptations occur, the exerciser's range of motion and flexibility will gradually improve.

·      Large muscle groups should be worked before progressing to smaller muscle groups.

·      Start with lighter weights and higher repetitions (i.e., 1 to 2 sets of 10 to 15 reps). If any exercise causes unusual or extended periods of pain, it should be discontinued until its source has been identified.

·      Personal Trainers are encouraged to consult a Physiotherapist to get advice on appropriate exercises for individuals with a chronic disease or disability.

What are the Potential Benefits of Resistance Training?

·      Increased number of Type II (fast-twitch) muscle fibres

·      Increased strength of connective tissues (e.g., tendons, ligaments, fascia)

·      Increased motor skill performance

·      Increased lean body weight (muscle)

·      Increased bone mass and density

·      Decreased % body fat

·      Increased balance, flexibility, strength & coordination.

Resistance Training Guidelines

·      Obtain a GP's approval before starting or resuming an exercise program.

·      Do not exercise on an empty stomach.

·      Drink plenty of water before, during and after training.

·      Use extended warm-up and cool-down periods (i.e., 5 to 10 minutes).

·      Always practise controlled diaphragmatic breathing while lifting weights.

·      All movements should be controlled and carried through a complete pain free range of motion.

·      Augment your strength training with cardiovascular exercise to increase your endurance. (This could be swimming, walking or riding a stationary bicycle. )

·      Exercise at an intensity for which it is difficult, but not impossible, to talk, and try to maintain the activity for 30 minutes.

·      Follow a nutritious diet. Base your meals on whole grains, low-fat protein, fresh fruits, vegetables, nuts, pulses and seeds. 

·      Exercising will increase your water requirements; so don't wait until you're thirsty to have a drink. Aim for at least 6 glasses per day.

Methods to Achieve Resistance Training Overload and Progress

·      Increase resistance or weight

·      Increase number of repetitions

·      Increase sets

·      Decrease the rest period between sets or exercises

 

          How can I do this safely?

·      Consult your GP.

·      Visit your Actively Ageing Preferred Provider Physio and embark on a monitored Progressive resistance Training Exercise Regime.

·      You should enrol in an Actively Ageing Course to learn about core stability, diaphragmatic breathing and how to maintain an optimal posture throughout your exercise regime.

·      Keep a clear record of your progress in your Actively Ageing Workbook.

·      Most of all enjoy your program and ask your Physio to vary it every 2 months or so to keep your interest!