Successful Strength Training for Mature Adults is Progressive and Allows for Sufficient Recovery

Two equally important factors facilitate the strength building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptation. I often see programs for older adults listed as “mild” or “light.” While the program might seem mild or light to you, what is important is that it challenges your client and fatigues the muscles being worked. If the program does not fatigue the muscles and is not progressive, it will not be successful. The second is sufficient recovery time to permit tissue repair, building, and protein overcompensation, leading to larger and stronger muscles. If muscles are not given enough time to rest, clients may develop overuse injuries and/or muscles may breakdown rather than build up. Strength training expert Wayne Westcott recommends that older adults allow 72-96 hours for recovery before exercising the same muscle group again. This is considerably different than the 48-hour guideline that is typically quoted as the industry standard.

93-year-old couple heroes to other gym rats

by Michael Vitez

THE PHILADELPHIA INQUIRER

PHILADELPHIA - Moe drives to the gym every morning, but Fay always takes an extra set of keys because once he locked his in the trunk.

They prefer gray sweats to spandex, conversation to headphones. They are so unfashionable that they barely perspire.

Yet they inspire.

Has '50' Become the New '30'?

by Frank Rosci

People these days are living longer than ever. And as they go through their longer, fuller, richer lives, they're taking better care of themselves and aging gracefully, so much so that even at 50 years of age and older - once upon a time considered "over the hill" - many are more like 30-year-olds in their thinking, behavior, viewpoint, attitude and even physique.

These baby-boomers are practically as active as their younger counterparts - they can still do many of the physically demanding things that younger people do, and they remain committed to staying that way for as long as humanly possible.

To Avoid 'Boomeritis,' Exercise, Exercise, Exercise

An apology to all baby boomers and beyond: I'm afraid that in our efforts to get everyone to become physically active, we've sold you a bill of goods. A 30-minute walk on most days is just not enough. There is much more to becoming - and staying - physically fit as you age than engaging in regular aerobic activity. (Of course, the same applies to those younger than 60.)

In addition to activities like walking, jogging, cycling and swimming that promote endurance, cardiovascular health and weight control, there is a dire need for exercises that improve posture and increase strength, flexibility and balance. These exercises can greatly reduce the risk of injuries from sports and endurance activities, the demands of daily life, falls and other accidents.