Age no bar for weight training

By C. Lakshmi Kumar

Research shows that older people benefit from reasonably intense workouts

Is walking the only exercise for older people? Not necessarily, say scientists. Brazilian researchers, while pointing out that central nervous system (brain and spinal cord) deterioration is a natural part of ageing, accompanied by a decrease in mental function, reported in a study published in the Medicine Science Sports Exercise: “Scientists studied two groups of old men for 24 weeks. One group did light weight training while the other did reasonably intense training, both under careful supervision. Both groups experienced significant improvement in mental functioning and general mood.

“However, the group that trained harder had the edge with an increase in strength, lean body mass, decrease in body fat and improved hormonal response. Weight training improved quality of life, mental functioning and psychological heath as well. Cardiovascular training (aerobics) such as brisk walking, cycling and swimming also improve mental health. Adding weight training to cardio is a win-win situation for the older adults.”

However, it is important to remember that older people should work out while being supervised by a trainer, and in consultation with a doctor. This is true especially in the case of people with health complications; such people may have to follow a specially-designed routine. As in all things, a sensible approach is what is needed.

Deadlift

This is the basic exercise for the lower back. Place a barbell in front of you on the floor. Keep your feet about 16 inches apart. Drop down your hips and hold the bar just outside the knees. Keep your knees bent and back straight.

From that position, stand up straight using the power from your thighs, while gently tightening your lower back. Do not lean backwards too much after you reach the erect position. Don’t use your arms or shoulders to pull the weight up. Remember to keep your back straight, to avoid any injury to the spine.

The deadlift exercises to the maximum muscle fibres in and around the hips, lower back and thighs. This exercise, when executed regularly in proper form, safeguards the spine. It is of great benefit to track and field athletes, soccer, basketball and volleyball players.