Power exercises for elderly – part 3
It has been observed an increase of 48% to speed of gait in elderly people of 86-96 years, 28% stair climbing ability and 22% in lifting an object from the ground after a 10 months program.
Exercise has no age limits, since the benefits are huge in all age groups. It is recommended for all older people to exercise with the sole condition of the medical examination, the necessary identification and implementation of appropriate type of exercise.
The following guidelines are given for the design and implementation of effective and safe exercise program of muscle strength in older people. These guidelines are recommended by the most prestigious organizations in the field of health sciences and exercise, as well as from results of recent investigations.
- The level of activity should be adapted to the level of the trainee, taking into account the physical condition and functionality of the elderly.
- Very good learning of technique and breath (exhalation during effort and inhalation in restore) in each exercise.
- Frequency should be 2-3 times per week (not consecutive)
- The exercise intensity should be around 70-80% of maximum intensity and performed 2-3 sets of 8-12 repetitions.
- Performing exercises should include the entire range of motion of the joints and the speed should be slow (lasting 6 seconds).
- Always proceeded by preheating and at the end recovery.
These exercises should be done always in the presence of a specialist (trainer the physiotherapist) with continuous monitoring of heart rate, blood pressure and reactions of trainees.
The changes occurring in muscle tissue over the years is at a significant percentage inevitable. Physiotherapy aims to prevent as far as possible or to reverse the effects of aging on the neuromuscular set mainly through exercise programs. The participation of the elderly in exercise programs contributes significantly to improving their health, quality of life and physical independence.
…this article is provided by www.tiptonhomecare.co.uk
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