Training for older age

Training when you are 80 Years Old? It’s never too late to start.

“Exercise in Octogenarians: How Much Is Too Little?”

Individuals who have engaged in aerobic and resistance exercise for most of their adult lives have a substantially larger physical capacity and enhanced physiological function in many organ systems compared to their untrained or inactive counterparts (68–77). Typical age-related impairments in physical and physiological function are either forestalled or greatly diminished in highly trained seniors.

Arbab-Zadeh et al. found that carefully screened older adults (average age 70 years) who had performed nearly daily vigorous aerobic exercise training and competed regularly in national and regional endurance competitions for at least 25 years were indistinguishable in CRF and cardiac compliance from untrained adults on average 4 decades younger

A recent review took a minimal-dose approach and reported that performing resistance exercise for at least 2 days weekly for 60 min or less appears to be appropriate for improving muscular function in older adults

Once strength and muscle mass gains are achieved, a single weekly maintenance resistance exercise session of a sufficient volume and intensity appears to be effective in preserving skeletal muscle mass and strength in older adults

Thus, the minimal effective dose for increasing and then preserving muscle mass in older adults through resistance training is likely a very manageable exercise dose.

https://www.annualreviews.org/…/annurev-med-070119-115343

This is not my post, but I thought I would share as more and more evidence is becoming available that highlights that fitness, especially strength training, is very beneficial for leading healthy and independent lives into older age. Although it is never to late to start, this report shows that the sooner we do start has an increased benefit into older age.

If you want to know where to start, then book a 1-1 through the wellbeing portal or message me at christian.regis@gcs.ac.uk

Hopefully see you in the gym,

Chris.