I looked into strength training methods for the elderly~

Aerobic exercise alone is not sufficient to maintain and improve health in old age. Strength training must also be incorporated.

 

By maintaining and increasing muscle strength through strength training exercises, you can prevent sarcopenia and break the cycle leading to frailty, thereby maintaining a healthy physical condition.

 

Activities that maintain and increase such muscle strength may include weight training, weight-bearing exercises, or resistance exercises.

 

You should perform strength training exercises that use major muscles at least twice a week. Major muscles refer to the muscles in the legs, hip joints, chest, lower back, abdomen, shoulders, and arms. Using more muscles than during usual daily activities can be considered strength training.

 

Lifting weights, resistance band exercises, bodyweight exercises (push-ups, pull-ups, sit-ups), stair climbing, and carrying heavy objects can be classified as strength training exercises.

 

Strengthening exercises should also follow the principle of starting with low intensity and progressing gradually. Additionally, it is advisable to perform strength training at moderate or high intensity using major muscle groups. Strengthening exercises for therapeutic or rehabilitative purposes can also provide positive health benefits.

 

<Exercise Method>

 

When discussing the intensity of strength training, the term "unit" is often used. Although there is no fixed recommended duration, it is necessary to continue until you can no longer repeat due to fatigue.

 

For example, when performing resistance exercises, doing 10 repetitions in a row is considered one unit, and this is the common standard. It is important to start with a low intensity and gradually increase, but you can perform exercises at a level that feels challenging after about 8 repetitions, doing approximately 10 repetitions as one unit, incorporating rest periods.

 

As time passes, strength and endurance gradually improve, so gradually increasing the weight or the number of workout days per week will make your muscles stronger. When you can do about 8 repetitions and it becomes difficult, and then you can do about 10 to 15 repetitions with little difficulty, you can then increase the intensity again.

 

Maximum strength refers to the greatest weight one can lift with all their effort in a single attempt. For example, the weight of a barbell that can barely be lifted with maximum effort in one try corresponds to maximum strength. About 40% of maximum strength is considered low-intensity exercise, around 60% is moderate intensity, and 80% is high intensity. It is recommended to start with 40-50% of maximum strength (low intensity) and perform 10-20 repetitions, gradually increasing the intensity over time.

 

For beginners, moderate intensity at about 60% of maximum strength is recommended once a certain level of strength is reached, while for experienced individuals, high intensity of over 80% of maximum strength is recommended.

 

Falls and fractures resulting from falls in the elderly are closely related to muscle weakness. Studies related to sarcopenia also particularly emphasize focusing on increasing muscle strength through resistance exercise.

 

If it is difficult to perform moderate or higher intensity exercise, resistance exercises that involve performing about 8 to 12 repetitions of low-intensity exercise at approximately 50% of maximum strength, in about three sets, can effectively increase muscle strength and improve balance.

 

<Frequency and Duration>

 

It is advisable to perform strength training exercises for each major muscle group 2 to 3 days a week. Doing approximately three sets is considered most effective.

 

For example, if doing 10 push-ups continuously is considered one set, then taking a short break and doing another 10 repetitions is an effective way to complete three sets. While 2 to 4 sets are recommended, doing just one set also provides some benefits.

 

Rest periods between units should be 2 to 3 minutes, and a 48-hour rest period is recommended for each muscle to prevent increased pain.

 

When performing such exercises, it is recommended to exhale while exerting force, and using tools or objects available at home is also a good method.