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Strength & Flexibility Training Abby Clinton Middle Age and Elderly What is Strength Training? o Physical exercise o Specializes in the use of resistance o Induce muscular contraction o Builds strength, anaerobic endurance, and muscle size Strength Training? Why is Strength Training Important? Helps to make everyday tasks easier Build muscle strength Reduces blood pressure Increases the amount of calories burned Lowers risk of osteoporosis Helps to improve body’s balance and stability With routine use Strength Training can also… Help increase circulation Prevent high blood pressure Reduce risk of disease Reduce risk of heart and health issues Why is Strength Training often overlooked? Women: afraid of becoming too muscular (bulky) Fear of hurting ones self Uncomfortable with gym equipment Uncomfortable with gym environment Focus on importance of cardio exercise Common Misconceptions of Strength Training? In Women Myth: Using heavy weights will make them bulky (or more manly) Truth: Women do not have enough testosterone to bulk up as easily as men do In Middle Age and Elderly People Myth: o Lifting heavy weights at that age will hurt them more than help them Truth: Lifting heavier weights properly, can prevent osteoporosis and help shed body fat There are two types of Strength Training 1. Isometric Resistance Contacting muscle against stationary object ex. push ups 2. Isotonic Strength Training Contracting muscle through range of motion ex. lifting weights Why is Strength Training Important for Middle Aged Men? Metabolism slows as men age Keep them active Working muscles on a regular basis (use it or lose it) Prevents sedentary lifestyle Why is Strength Training Important for Middle Aged Women? Women lose bone mass easier then men During menopause, a woman’s low estrogen may lead to osteoporosis Change in hormones may lead to weight gain Metabolism slows as age Examples of Strength Training Lifting Weights: Dumbbells, Barbells, etc. (Isotonic) Resistance Bands Selectorizers: Leg Press, Lat Pull Downs, etc. CrossFit Push-ups, pull ups, etc. What our bodies experience as we age As your body ages, the average persons range of motion decrease Muscle becomes weaker effecting joint aches and back pains Elderly find doing small tasks difficult (such as, opening a jar or bending over far) A decrease in bone mass (also could be from lack of calcium consumed in youth) Strength Training in Elderly Can help with everyday tasks (opening jars, climbing stairs) Less aches and pains of joints Decrease amount of body fat Tone muscle Prevent Osteoporosis What type of exercises should I try? Types of Strength Training for Elderly Free Weights Elastic Exercise Bands Cable Machine Exercise Resistance bands Safety Tips for Elderly Be careful with adding too much weight When using weight use a spotter Do NOT push yourself to extreme weights or activities Check with doctor before involving yourself in strength training activities Work through the whole range of motion What is Flexibility? “Range of motion of your joints or the ability of your joints to move freely” May also refer to: Mobility of Muscle around Joints Importance of Flexibility Increases range of motion in joints Helps body feel lighter during cardio Helps body to stay clam (less tense) Can help make everyday tasks easier ( getting up, bending down, etc.) Depending on how it is use it could be spiritual Best Flexibility Exercise Beneficial Flexibility Exercises: o Yoga o Pilates o Pre & Post exercise stretching Easy Flexibility Exercises for Home o o o o Shoulder and Upper Arm Stretch Back of Leg Stretch Thigh Stretch Lower Back Stretch Flexibility Safety Breath with your stretches Flexibility should never be painful Hold stretch position for 10-30 seconds Stretch slow and smooth Do Not pulse muscles in order to stretch farther What will you gain from strength and flexibility training? Toner muscles Decrease in body fat Increase in range of motion Everyday tasks become easier Better enjoyment of life!! References http://www.bodybuilding.com/fun/briank.htm http://www.everydayhealth.com/fitness/add-strengthtraining-to-your-workout.aspx https://nihseniorhealth.gov/exerciseandphysicalactivitye xercisestotry/flexibilityexercises/01.html http://www.heart.org/HEARTORG/HealthyLiving/Physical Activity/FitnessBasics/Flexibility-ExerciseStretching_UCM_464002_Article.jsp#.V_L6BjKZPow