Supertraining

Well said and i agree completely that resistance training is very important for 
the elderly. I misinterpreted what was meant by explosive, heavy resistance.  
I understand that the spine is meant to withstand compressive(axial) loads when 
in a neutral position. Having said that, the structural changes that accompany 
"aging" may prohibit the spine from achieving neutral(not just anatomic 
neutral, but also in relation to one vertebra upon another) and load the spine 
in a "vulnerable position". This could result in a host of problems, but i 
would think most likely, end plate fractures and the like. 

Great post and thanks

Ryan Stevens
kansas city, USA

--- On Wed, 12/10/08, [EMAIL PROTECTED] <[EMAIL PROTECTED]> wrote:

From: [EMAIL PROTECTED] <[EMAIL PROTECTED]>
Subject: Re: [Supertraining] Explosive heavy-resistance training in old and 
very old adults
To: [EMAIL PROTECTED]
Date: Wednesday, December 10, 2008, 5:29 PM

People who are not seated or bedridden already do some activity to preserve
their bones by the very nature of standing and walking under gravity.  When you
start training the very old, you ask what they do as daily activity first.  Some
do gardening for example which can be quite an exertion...and may be preserving
them better than we knew also.  Housework if done vigorously is also more of
workout than may be thought.  If there are balance concerns, those should be
addressed first...but be careful which balance teaching they get - one of my
clients was getting some from a local senior home and they were all aimed at
"forward tilt" to help one with a WALKER! not walking on your own!

If the person is already doing something like walking or stationary bike, you
can likely help them start with the very light weights or no weight to get the
form.  When I start older to very old clients (I have three right now) on an
exercise, I teach the form without a weight.  One lady got significant and
noticeable toning improvement from no weight on just bicep curls and kickbacks,
the contractions alone appear to have some helpful merit to begin with.  

If someone is already doing some weight training, you can pretty safely segue
them to a more aggressive style like PL or OL if they do not have joint issues
and if the client so wishes.  But the reality is, anybody at any age recently
may have blown out knees or other impediments, look at the 18 yo's around
you!  Some of the ladies this weekend took up lifting and then PL already into
their 50's and 60's....

When asked, the physicians appear to generally support the clients in lifting
weights....and once you get by the idiotic notion they're going to get
"BULKY" if they lift,  some grab the opportunity with both hands and
you'd better keep an eye on the loads, have that talk about REASONABLE jumps
lol!

Example:  the 80 yo was doing sets of 30 reps of unweighted below parallel
squats for three sets very quickly (about 3 weeks) after he started, he had
formerly played softball until at age 65 he slid into second base and tore his
hamstring up.  He didn't quit jogging until three weeks after he tore that
hamstring.  Teach him a move and you can bet he will be persistent and will
progress, you just have to watch how much he does and of what... he also took up
standard full pushups and does 3 sets of 20 now, he got that far after 5 weeks
of working up to that.  He is now adding a seated military press and a shoulder
flye!  biceps curls also.  His comment is that his shoulders do not look
"beefy" enough to suit him yet.... and he's up to 45 minutes from
30 minutes performed very faithfully three times a week!  He had never lifted
weights (when he played football, they didn't lift weights) and he is
clearly showing signs of improvement to his build!

Side note:  the 80 yo's wife (also a client) is even more fit at 75 - she
literally RAN around a corner to get a phone after running up the stairs!  Our
joke is that when she slows down this is a clear sign of the Apocalypse!  (And
retirement with this pair is such a joke, I don't think I can keep the pace
they do on their schedules!)

Fit people overall have less opportunity to break down.  That's my
observation.  An athlete is an athlete and should be respected at ANY AGE.   The
boomer generation may be doing their elders a bit of a favor in that they seem
more determined than ever not to go QUIETLY into that good night...!

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