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SPORTS: MEDICINE :
PHYSICAL EXERCISE AND FITNESS: WEIGHT TRAINING :
ELDERLY AGING GERONTOLOGY GERIATRIC: PHYSICAL EXERCISE FITNESS AND SPORTS:
Lifting Weights Can Help Seniors Stay Independent Longer
Lifting Weights Can Help Seniors Stay Independent Longer
Editor's Choice
Main Category: Sports Medicine / Fitness
Also Included In: Seniors / Aging
Article Date: 04 Feb 2011 - 0:00 PST
Medical News Today
http://www.medicalnewstoday.com/articles/215566.php
Adults who begin lifting weights early in life may benefit from decreased
age-related muscle loss and live independently longer, according to a
report published this month by the American College of Sports Medicine.
The report, titled "Influence of Resistance Exercise on Lean Body Mass in
Aging Adults: A Meta-Analysis," was published in Medicine & Science in
Sports & Exercise, the official scientific journal of the American College
of Sports Medicine. A research team with the University of Michigan
compiled data from 49 studies to assemble this report. They found that
older adults gain an average of 2.42 pounds of lean body mass, primarily
muscle, after strength training for approximately 20 weeks.
This 2.42-pound increase counteracts the 0.4 pounds of muscle lost each
year by sedentary adults over age 50.
snip
"The findings of this analysis are significant, given the millions of U.S.
adults affected by sarcopenia," said Mark Peterson, Ph.D., lead author of
the study. "Because we have identified a robust link between resistance
exercise and lean body mass, future generations of seniors who incorporate
this modality may be less affected by age-related muscle loss and better
able to preserve independence and quality of life."
The complete article may be read at the URL above.
Influence of Resistance Exercise on Lean Body Mass in Aging Adults
A Meta-Analysis
PETERSON, MARK D.
Journal: Medicine and science in sports and exercise
ISSN: 0195-9131 Date: 2011
Volume: 43 Issue: 2 Page: 249
Cited by or the Article Above Cited The Sources Below:
Adiposity attenuates muscle quality and the adaptive response to
resistance exercise in non-obese, healthy adults
Peterson, M D
Journal: International journal of obesity (2005)
ISSN: 0307-0565 Date: 2010
Aging, Resistance Training, and Diabetes Prevention
Flack, Kyle D.
Journal: Journal of aging research
ISSN: 2090-2212 Date: 2011
Volume: 2011 Page: 1
Aging, Resistance Training, and Diabetes Prevention
Kyle D. Flack,1 Kevin P. Davy,1 Matthew W. Hulver,1 Richard A. Winett,2
Madlyn I. Frisard,1 and Brenda M. Davy1
1Department of Human Nutrition, Foods and Exercise, 221 Wallace Hall
(0430), Virginia Tech, Blacksburg, VA 24061, USA
2Center for Research in Health Behavior, 460 Turner Street, Suite 203,
Virginia Tech, Blacksburg, VA 24061, USA
Received 1 September 2010; Accepted 5 November 2010
Journal of Aging ResearchVolume 2011 (2011), Article ID 127315, 12
pagesdoi:10.4061/2011/127315
Physical Activity and Public Health Guidelines
Guidelines for healthy adults under age 65
The American College of Sports Medicine (ACSM)
and the
American Heart Association (AHA)
http://www.acsm.org/AM/Template.cfm?Section=
Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764
A shorter URL for the above link:
http://tinyurl.com/36dyon
The American College of Sports Medicine (ACSM) and the American Heart
Association (AHA) released updated physical activity guidelines in 2007.
These guidelines outline exercise recommendations for healthy adults and
older adults and are an update from the 1995 guidelines. Choose your
category below, and find recommendations, research and tips from ACSM and
AHA. Together, we are proud to serve as a public resource to help people
live healthier, more active lives.
Use the links below to learn more about the guidelines and to make
physical activity a regular part of your life.
Tips for meeting the guidelines
Starting an exercise program
Improvements from the 1995 recommendation
Exercise is MedicineTM
Frequently Asked Questions
snip
These Current Comments and brochures may also be helpful in designing your
own activity program, gathering ideas for ways to accumulate physical
activity, or learning about exercise and health:
Exercise While Traveling
Womens Heart Health and a Physically Active Lifestyle
Energy Expenditure in Different Modes of Exercise
Exercise and Age-Related Weight Gain
From the Selecting and Effectively Using brochure series:
Heart Rate Monitors
Pedometers
Rubber Band Resistance Exercise
Health/Fitness Facilities
Home Treadmills
Stability Balls
Free Weights
Home Weights
Elliptical Trainers
Personal Trainers
Stair Steppers/Climbers
Stationary Bicycles
snip
Here are Current Comments and brochures from the American College of
Sports Medicine to help you get started, gather ideas for your exercise
program, and inform you:
Exercise and the Older Adult
Strength, Power, and the Baby Boomer
Resistance Training and the Older Adult
Exercise Your Way to Lower Blood Pressure
Exercise for Persons with Cardiovascular Disease
From the Selecting and Effectively Using brochure series:
Heart Rate Monitors
Pedometers
Rubber Band Resistance Exercise
Health/Fitness Facilities
Home Treadmills
Stability Balls
Free Weights
Home Weights
Elliptical Trainers
Personal Trainers
Stair Steppers/Climbers
Stationary Bicycles
ACSM produces the Fit Society Page Newsletter for the public on a
quarterly basis. Two issues of the newsletter specifically relate to older
adults:
Nutrition and Fitness for the Older Adult
Exercise and the Older Adult
Exercise and Physical Activity for Older Adults
Chodzko-Zajko, Wojtek J. Ph.D., FACSM, (Co-Chair); Proctor, David N.
Ph.D., FACSM, (Co-Chair); Fiatarone Singh, Maria A. M.D.; Minson,
Christopher T. Ph.D., FACSM; Nigg, Claudio R. Ph.D.; Salem, George J.
Ph.D., FACSM; Skinner, James S. Ph.D., FACSM
Medicine & Science in Sports & Exercise:
July 2009 - Volume 41 - Issue 7 - pp 1510-1530
doi: 10.1249/MSS.0b013e3181a0c95c
SPECIAL COMMUNICATIONS: Position Stand
http://journals.lww.com/acsm-msse/Fulltext/2009/07000/
Exercise_and_Physical_Activity_for_Older_Adults.20.aspx
A shorter URL for the above link:
http://tinyurl.com/luuybc
SUMMARY: The purpose of this Position Stand is to provide an overview of
issues critical to understanding the importance of exercise and physical
activity in older adult populations. The Position Stand is divided into
three sections: Section 1 briefly reviews the structural and functional
changes that characterize normal human aging, Section 2 considers the
extent to which exercise and physical activity can influence the aging
process, and Section 3 summarizes the benefits of both long-term exercise
and physical activity and shorter-duration exercise programs on health and
functional capacity. Although no amount of physical activity can stop the
biological aging process, there is evidence that regular exercise can
minimize the physiological effects of an otherwise sedentary lifestyle and
increase active life expectancy by limiting the development and
progression of chronic disease and disabling conditions.
There is also emerging evidence for significant psychological and
cognitive benefits accruing from regular exercise participation by older
adults. Ideally, exercise prescription for older adults should include
aerobic exercise, muscle strengthening exercises, and flexibility
exercises. The evidence reviewed in this Position Stand is generally
consistent with prior American College of Sports Medicine statements on
the types and amounts of physical activity recommended for older adults as
well as the recently published 2008 Physical Activity Guidelines for
Americans. All older adults should engage in regular physical activity and
avoid an inactive lifestyle.
This article includes a bibliography of 269 source citations.
Cited By:
This article has been cited 7 time(s).
Nutrition Reviews
A systematic review of the separate and combined effects of energy
restriction and exercise on fat-free mass in middle-aged and older adults:
implications for sarcopenic obesity
Weinheimer, EM; Sands, LP; Campbell, WW
Nutrition Reviews, 68(7): 375-388.
10.1111/j.1753-4887.2010.00298.x
CrossRef
Ageing Research Reviews
Resistance exercise for muscular strength in older adults: A meta-analysis
Peterson, MD; Rhea, MR; Sen, A; Gordon, PM
Ageing Research Reviews, 9(3): 226-237.
10.1016/j.arr.2010.03.004
CrossRef
Japanese Journal of Physical Fitness and Sports Medicine
Central Artery Stiffness and Physical Activity
Sugawara, J; Tanaka, H
Japanese Journal of Physical Fitness and Sports Medicine, 59(1): 87-96.
American Journal of Preventive Medicine
Exercise, Body Composition, and Functional Ability A Randomized Controlled
Trial
Kemmler, W; von Stengel, S; Engelke, K; Haberle, L; Mayhew, JL; Kalender,
WA
American Journal of Preventive Medicine, 38(3): 279-287.
10.1016/j.amepre.2009.10.042
CrossRef
Physical Therapy
Development of a Therapeutic Exercise Program for Patients With
Osteoarthritis of the Hip
Fernandes, L; Storheim, K; Nordsletten, L; Risberg, MA
Physical Therapy, 90(4): 592-601.
10.2522/ptj.20090083
CrossRef
Strength and Conditioning Journal
Resistance Exercise for Sarcopenic Outcomes and Muscular Fitness in Aging
Adults
Peterson, MD
Strength and Conditioning Journal, 32(3): 52-63.
10.1519/SSC.0b013e3181cc3dd2
CrossRef
ACSM's Health & Fitness Journal
Physiological Changes and Nutrition for Masters Athletes
Volpe, SL
ACSM's Health & Fitness Journal, 14(1): 36-38.
10.1249/FIT.0b013e3181c67018
PDF (613) | CrossRef
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David Dillard
Temple University
(215) 204 - 4584
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