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admin | Ripped Workout Plan | 26.11.2013
Remember, you should always consult a qualified medical professional before beginning any exercise program. There is increasing emphasis on the potential benefits of adding resistance training to an exercise regimen, especially for the elderly. Bone is a complex tissue that provides lifelong structural support for muscles, protection of vital organs, and stores calcium, which is essential for bone density (Neiman, 1998). This resistance training program resulted in a significant increase in bone mineral density of the greater trochanter for both males and females.
The high-intensity resistance training groups also trained three times per week for about 75 minutes per supervised session.
High intensity resistance exercise also resulted in a significant increase in bone mineral density of the greater trochanter for both men and women. The results of this study demonstrate that both males and females benefit from resistance exercise three times per week of both moderate- and high-intensities.
High-intensity and moderate-intensity resistance exercises, when properly progressed and supervised, are safe and beneficial activities for many elderly clients that improve musculoskeletal health and may reduce the likelihood of falling. Exercise program - webmd, From weight training to healthy exercise programs, find health and fitness information for a healthy lifestyle.. Exercise Weight Loss Body fat, diet, exercise & weight loss, You will need real player. Weight Loss Programs Women Weight loss programs – effective weight loss programs for, Weight loss programs delivered to your door. Exercise Routine For Women At The Gym Gym workout routine for women – buzzle, Gym workout routine for women.

The subjects in this group trained three times per week for about 75 minutes per supervised session. None of the participants were injured during this study indicating that intensities as high as 70% 1-RM are safe for most healthy elderly persons.
From the study reviewed in this article, it appears high-intensity resistance exercise yielded slightly greater increases in bone mineral density, lean mass, and muscle strength. For the elderly, these benefits of resistance training may, more importantly, result in additional advantages such as increased independence and decreased risk of falls and injuries. This program involved 12 exercises; free weight back squat, deadlift, biceps curls, sit-ups, triceps extensions, chest press, incline chest press, shoulder press, high lat pull-down, leg curl, gripper, and calf raise.
However, progression needs to be emphasized in order to prevent overtraining and possible injuries. Although research has demonstrated the possible benefits of resistance training, there is still much controversy over which training method is better for elderly men and women.
The exercises included; leg extension, leg press, hamstring curls, arm curls, triceps press, chest press, pec deck, shoulder press, side lateral raise, lat pull-down, seated row, abdominal crunch, and calf raise. Again, there were no significant changes in IGF-I for either gender which reemphasizes the probability that physical stress was responsible for the increases in bone mass.
People interested in starting a resistance-training program should consult with their physician first, especially if they are elderly, hypertensive, or have musculoskeletal injuries or diseases. Exercise and weight loss resources, Weightloss is usually one of the reasons most of us exercise. The maintenance of bone mineral density levels is an important concern for postmenopausal women because they no longer have the protective effects of estrogen.

None of the subjects had participated in an exercise or resistance training program for the two years preceding the study. It is suggested that if appropriate for the individual, high-intensity resistance training with the proper recovery periods is more beneficial. Baseline measurements were taken for bone mass, body composition, Insulin-like Growth Factor (IGF-I) (the bone deposition favoring hormone), and one repetition maximum (1-RM). High-intensity resistance exercise favored bone formation slightly better than moderate-intensity resistance exercise, especially for elderly men. Therefore, it is also important for elderly men to maintain their current levels of bone mineral density as testosterone levels decline with increasing age.
Then the subjects were randomly assigned to a high-intensity or a moderate-intensity resistance training program (Maddalozzo & Snow, 2000). There were two 12-week sessions separated by one transitional (nonresistance fitness activities) week to allow recovery from the high exercise intensity and prevent injuries. If it is not safe to have an individual elderly client perform the high-intensity exercises, then the moderate- to low-intensities may more appropriate.
Each resistance training program must be tailored for the specific individual and each provides important benefits. The added benefits of increased lean mass and muscle strength are especially important for elderly clients as they may help prevent fall and injuries and preserve independence.

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