According to a recent research, resistance training improves the health of over 65-year-olds, and the benefits occur even when some people train as little as eleven per week. The benefits show in improvements in blood values, muscle strength and mental well-being.
"We found that individuals who were close to having high blood pressure, high blood pressure, high blood glucose, or high levels of inflammation improved the most after our 9-month training program. Training two or three times a week did not provide greater benefit in these individuals, "says Dr. Simon Walker of the Faculty of Sport and Health Sciences at the University of Jyväskylä.
International and National agencies advocate performing resistance training at least twice a week for all ages. Also in this study for things such as maximum strength development, muscle growth and fat loss, training more times per week was advantageous.
"But for other measures that are important for older people, such as the ability to perform activities of daily living, once a week seemed sufficient. Muscle strength that is needed to carry bags, walking up and down the stairs and sitting down on a Toilet can be improved with strength training, "Walker says.
Training also benefits overall well-being
Overall well-being, tested through psychological measures, also improved over the 9-month training period. Similarly, there were no real differences whether individual trained only once per week or two-three times per week. The researchers found that it was very important that people improved their psychological well-being and motivation for exercise during the study period as it was those people who continued to train regularly even after the study had ended. The researchers are keen to point out that their studies show the importance of resistance training for older people; even as little as eleven per week can go a long way.
"We needed to remember that these individuals were trained hard, and safely, when they were with us. We supervised every training session closely, making sure they used correct technique and also ensured that they always tried to improve their training loads compared to previous training sessions. " Walker added.
Materials provided by University of Jyväskylä – Jyväskylän iliopisto. Note: Content may be edited for style and length.