It is never too late to train – Effects and benefits of strength training
As we live longer and tend to have a sedentary life our body starts to lose muscle strength. Lack of exercise makes us weaker and more prone to injury. I came across a review article by MD Frank Myer about the benefits and effects of strength training in the elderly. It seems that strength training is effective in increasing bone density, thus reducing the risks of recurring fractures, and reducing symptoms of fibromyalgia in an elderly population. Of 1500 published articles written between 2005 and 2010 only 33 were included in the review.
The key facts underlined in this review show that:
1 – The less active a person’s lifestyle, the earlier age-related changes will manifest.
2 – Muscle strength gradually decreases from the 30th year of age.
3 – Reduction of muscular motor capacity (impairments to mechanical muscle function) and visual/vestibular skills (proprioception) are foremost amongst these changes.
According to several studies, the measure for structural adaptation in elderly people is the same as in younger people. Although loss of elasticity is more accentuated as we age muscle tissue is able to resist mechanical stretching of the muscle especially during eccentric exercises.
Decreasing of elasticity of tendons as well as deposit of metabolic end products in them is another landmark in aging people. By placing physical load on tendon structures strength training will raise oxygen intake and blood flow thus increasing synthesis of new collagen in tendons increasing their diameter and capacity to adapt (to what).
Another bonus in strength training is the increase in intramuscular and intermuscular coordination (proprioception) that lead to an increase in sensory motor skills. The latter is better trained via multisensory exercise training rather than strength training alone (Alfieri 2010) but the validity of strength training in improving balance skills remains.
Lastly, a review published in 2014 in the American Academy of Neurology have reported positive benefits from exercise in various neurological disease states suggesting that this mode of intervention (exercise training) should be considered as another option in clinical management.
It has been shown that strength resistance training can counteract age-related impairments. The crucial factor in maintaining strength capacity is an increase in muscle mass. The extent of adaptation in elderly people is comparable to that in younger people although it needs to be clarified which intensities of training are advisable and possible in elderly people.
References:
AagaardP, Suetta C, CAserotti P, Magnusson SP, Kjaer M: Role of the nervous system in sarcopenia and muscle atrophy with aging: Strength training as a countermeasure. Scand J Med Clin Sport 2010; 20: 49-64.
Katsirias A, Newman AB, Keiska A et al.: Skeletal muscle fatigue, strength, and quality in elderly: the Health ABC Study. J Appl Physiol 2005; 99: 210-6.
Mayer F, Scharhag-Rosember F, Carlsohn A, Cassel M, Muller S: The intensity and effects of strength training in the elderly. University of Potsdam. Dtsch Arztebl Int 2011; 108(21): 359-64.
Petrella RJ, Chudyk A: Exercise prescription in the older athlete as it applies to muscle tendon, and arthroplasty. Clin J Sport Med 2008; 18: 522-30.
