Submitted via IRC for Bytram
How and why resistance training is imperative for older adults
"When you poll people on if they want to live to 100 years old, few will respond with a 'yes'," says Maren Fragala, Ph.D., director of scientific affairs at Quest Diagnostics and lead author of the position statement.
"The reason mainly being that many people associate advanced age with physical and cognitive decline, loss of independence and poor quality of life," adds Mark Peterson, Ph.D., M.S., FACSM, an associate professor of physical medicine and rehabilitation at Michigan Medicine and one of the senior authors of the statement.
The position statement, published in the Journal of Strength and Conditioning Research, and supported by the National Strength and Conditioning Association, highlights the benefits of strength and resistance training in older adults for healthier aging.
Fragala explains that while aging does take a toll on the body, the statement provides evidence-based recommendations for successful resistance training, or exercise focused on building muscle endurance, programs for older adults.
"Aging, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decreases in skeletal muscle mass, strength and function," Fragala says. "Such losses decrease physiologic resilience and increase vulnerability to catastrophic events."
She adds, "The exciting part about this position statement is that it provides evidence-based recommendations for resistance training in older adults to promote health and functional benefits, while preventing and minimizing fears."
Maren S. Fragala, Eduardo L. Cadore, Sandor Dorgo, Mikel Izquierdo, William J. Kraemer, Mark D. Peterson, Eric D. Ryan. Resistance Training for Older Adults. Journal of Strength and Conditioning Research, 2019; 33 (8): 2019 DOI: 10.1519/JSC.0000000000003230
(Score: 3, Insightful) by Snotnose on Monday July 29 2019, @11:12PM (1 child)
Otherwise you go broke buying ice cream for the grandkids.
When the dust settled America realized it was saved by a porn star.
(Score: 3, Funny) by Snotnose on Wednesday July 31 2019, @12:18AM
You glorious bunch of idiots. This was meant to be funny, not insightful. I love you anyway, but you'll excuse me if I investigate, um, "other" schools to enroll you in.
When the dust settled America realized it was saved by a porn star.
(Score: 1, Informative) by Anonymous Coward on Monday July 29 2019, @11:17PM (2 children)
This can help, but under some circumstances there is no easy fix.
Imagine you are tired. Very, very tired. You need to do resistance training, but due to your age, your genetics, you have to work out 2 hours a day, exhausting yourself for hours afterwards.
What happens is eventually you hit a point, and muscle is never rebuilt. Note that when you move your muscles, when you use them, muscle fibers are breaking all the time. When that happens, the body notices -- and rebuilds them. Stronger, sometimes with two replacing one.
(There is a specific gene that causes 2 to replace one, instead of only rebuilding the damaged fibres. https://genome.cshlp.org/content/7/9/910.full [cshlp.org] .. and humans can have this gene)
Anyhow.
Point is, once the body's repairs systems start to break down, you're sort of in trouble. Because your muscles essentially are designed in a way that they break down, just by use! That's why if you just sit around, doing nothing, you lose muscle mass.
So, you get old, body stops repairing muscles, and your existing wastes away. Doh.
(Score: 2) by RS3 on Tuesday July 30 2019, @04:45AM
Seniors particularly need extra: whey protein, creatine, vitamin D, calcium and fish oil. https://www.sciencedaily.com/releases/2017/07/170718142925.htm [sciencedaily.com]
Now you'll be able to actually kick those brats off your lawn!
(Score: 2) by All Your Lawn Are Belong To Us on Tuesday July 30 2019, @03:10PM
True, so far as it goes.
The question is does resistance training for muscles (and weight bearing exercise for bone loss but that was already known) allow you to keep your health for longer than it would have been without it? And does keeping up with your training as much as you can, even as the degradation process is happening, keep you functioning in better health for longer?
For a long time humanity looked at the elderly as a period when one should rest. And one needs rest and that is fine. But we have since learned that one also needs to continue to be active.
So you get old, you continue to use your body instead of being a couch potato, and you keep your ability to be healthy and active for longer. Also doh, but the difference is gaining the evidence that supports this hypothesis is important so we can convince those who are older that to keep moving and exercising is still beneficial.
This sig for rent.
(Score: 3, Insightful) by Runaway1956 on Monday July 29 2019, @11:19PM (1 child)
When we're old, and tired, we're going to have cheerful little SJW's torturing us every day, trying to make us strong again? Expect more suicides among the elderly.
(Score: 0) by Anonymous Coward on Tuesday July 30 2019, @02:27AM
or more murders.
(Score: 5, Informative) by The Mighty Buzzard on Monday July 29 2019, @11:20PM (19 children)
Black: 0
Brown: 1
Red: 2
Orange: 3
Yellow: 4
Green: 5
Blue: 6
Violet: 7
Gray: 8
White: 9
Four band ones are number, number, number of zeroes to add (or times 10n if you prefer), and tolerance that you'll likely have to look up if it's not gold(5%) or silver(10%). Five band ones have three numbers up front instead of two.
You're welcome.
My rights don't end where your fear begins.
(Score: 0) by Anonymous Coward on Monday July 29 2019, @11:27PM (2 children)
Well stated! I thought I was the last person to have actually used this information.
(Score: 2) by The Mighty Buzzard on Tuesday July 30 2019, @12:38AM (1 child)
I had to learn it for my MOS in the army but anyone who saw Pump Up the Volume and didn't set out to build their own FM transmitter and amplifier(s) has no soul.
My rights don't end where your fear begins.
(Score: 1, Interesting) by Anonymous Coward on Tuesday July 30 2019, @02:31AM
Long before that movie, one of the RA's in our dorm ran unlicensed WLSD. He used an old GR signal generator for center frequency so he could hop around the dial. Pretty low power, only reached a few blocks off campus, but plenty so that we could all tune our stereos to his signal (playing LPs) and put our speakers in the dorm windows for a nice wall of sound in the quad. This was late 1970s.
Last I heard the same guy had a good career designing and testing communications satellites.
(Score: 2, Funny) by NPC-131072 on Monday July 29 2019, @11:49PM (2 children)
I want to REEEEEeeesist but why does white have the highest number?
(Score: 4, Insightful) by The Mighty Buzzard on Tuesday July 30 2019, @12:35AM (1 child)
You're looking at it wrong. Black's first in line and white's last.
My rights don't end where your fear begins.
(Score: 1) by NPC-131072 on Tuesday July 30 2019, @12:36PM
Excellent news. Now those of us on the morally superior left can exercise our physicality and self-loathing [tabletmag.com] at the same time.
(Score: 0, Funny) by Anonymous Coward on Tuesday July 30 2019, @12:07AM (1 child)
Bad: 0
Boys: 1
Rape: 2
Only: 3
Young: 4
Girls: 5
But: 6
Violet: 7
Gives: 8
Willingly: 9
(Score: 2) by The Mighty Buzzard on Tuesday July 30 2019, @12:35AM
That would be the newer, more PC version, yes.
My rights don't end where your fear begins.
(Score: 0) by Anonymous Coward on Tuesday July 30 2019, @12:24AM
What is this, a friggen Google interview?
(Score: -1, Flamebait) by Anonymous Coward on Tuesday July 30 2019, @12:58AM
Black, Brown, Red, & White have been deemed racist by the SJW club.
(Score: 2) by TheGratefulNet on Tuesday July 30 2019, @02:50AM (1 child)
LOVE IT!
big fan of those color codes, myself. I use them for things that have nothing to do with resistance.
once you know 'orange is 3' its always 3 ;)
"It is now safe to switch off your computer."
(Score: 2) by darnkitten on Wednesday July 31 2019, @08:37PM
I have synesthesia and orange is C-Sharp mixed with the taste of pepper, you insensitive clod!
Kidding--that is a good idea, I shall try it.
(Score: 2) by TheGratefulNet on Tuesday July 30 2019, @02:53AM (1 child)
CSB: I have a big box of 1k 1/4w carbon resistors from the late 70's. they're silver band tolerance. great for driving LEDs from 5v. who cares about 10% tol. silver is cool ;)
and, you never see them, anymore, IRL.
I use them on boards when I can, and I ask the EE guys at work if they know what they are. none of them know what that silver is.
just kinda funny, to me, I guess.
"It is now safe to switch off your computer."
(Score: 2) by RS3 on Tuesday July 30 2019, @04:56AM
Tell them you learned on the Internets that the silver is a metallic ring that damps electron quantum parasitic oscillations in the carbon matrix. They can't prove it isn't.
(Score: 2) by Snotnose on Tuesday July 30 2019, @04:27AM (1 child)
Bad Boys Rape Our Young Girls But Violet Gives Willingly. Wow, haven't thought of that in decades. Hard to believe I learned it from a magazine as a teen, and my high school electronics teacher used it as a mnemonic.
Times have changed.
When the dust settled America realized it was saved by a porn star.
(Score: 2) by Acabatag on Tuesday July 30 2019, @04:56AM
In the Boy Scout Merit Badge Pamphlet it is: Better Be Right Or Your Great Big Venture Goes West.
(Score: 2) by Acabatag on Tuesday July 30 2019, @04:46AM (1 child)
I doubt if anybody even makes 10% resistors anymore. Or the 20% parts with no tolerance band. The process is so cheap and automated now that most resistors are 1%. And some of the most expensive resistors are carbon composition, because there are not many uses that require the least inductive sort of resistor left. How reality get flipped sometimes.
(Score: 2) by RS3 on Tuesday July 30 2019, @04:51AM
I'm building a very small production run and spot-checked 24 5% 2W resistors and they were ALL spot-on- within the Fluke's display ability. I have to wonder if they're all the same 1% quality / construction and just have different tolerance color bands.
(Score: 2) by RS3 on Tuesday July 30 2019, @04:47AM
Red band tolerance is 2%, and brown band: 1% (quite common).
(Score: 3, Interesting) by Anonymous Coward on Tuesday July 30 2019, @12:21AM
i think its also a mental thing.
repetition precludes enforcement else one would not continue doing it.
so with repetition and growth (life not computer) a "neural network hardens.
many things are considered normal by many neural networks and other, young neural networks (for some reason or other) resonate with the prevailing ideas of normal or rebel.
anywho, this to explain why old peoples ideas are difficult to change.
now it is so that youth is "good" and "old age" is bad (from above). one tries to stay "young" but the body doesnt.
so what is needed, maybe, is practice being old before being physically old.
people say to adolesence children "you are grown up now. do your own laundry" etc. but people dont want to be told "you are old now".
some western culture (?) have to rediscover the 3rd age of life and that it's natural and not something everyone is trying to make you believe, is bad.
things can (and have too) go slower if you're older. the body is not as quick but the mind can be the same thus one would do things more mindfull with less wasted steps. the youthful and wastefull "chest thumping" times are over.
old age sucks if one tries to stay young. it's a losing battle. some cultures have to relearn what being old means and that might require some "rebeling" against dogma of eternal youth.
if you try to stay young you're probably not going to be able to enjoy being old?
blah blah blah ...
(Score: 5, Funny) by pipedwho on Tuesday July 30 2019, @02:24AM
You know you've failed at life when you're volunteering at a retirement home and pull your back out helping an obese geriatric out of a lounge chair. And then a muscled centenarian come up to you and says "Do you even lift bro?"
(Score: -1, Flamebait) by Anonymous Coward on Tuesday July 30 2019, @03:37AM
Haven't you done enough?