Age no bar for weight training
Research shows that older people benefit from reasonably intense
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
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.
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.