As we age, training for performance becomes increasingly important.
Although we still want to make progress in body composition (lower body fat, increase muscle and bone mass, etc), and preserve cardiovascular health. Increasing performance for daily tasks should be a priority for older adults.
Often we see older folks who, in spite of being sharp of mind, lose their ability to perform many tasks, like climbing stairs, putting their clothes on with ease, taking care of their gardens, playing with their grandkids, etc. This is unfortunate as this decline in physical health could be greatly minimized, if proper exercise was in place.
So what is performance training for older adults? Usually it’s a program rich in activities that promote balance, coordination, agility and flexibility. So it needs to go beyond simple strength and conditioning. For example, bench pressing won’t help with any particular daily activity, while increasing the range of motion in the hips may allow someone to sit and stand with more ease or bend over to tie their shoes.
Individuality should be considered even more with older folks, as genetic traits and exposure to a certain environment can create or aggravate issues. For example, we tend to lose flexibility as we age. Also, as the years go by we accumulate more and more hours sitting. Then someone who was “tight” during their adulthood - maybe they couldn’t touch their toes, but they’d go on with their life without major problems - may start having difficulties doing relatively simple things, like putting their socks on or sitting in the car seat. Individuality is key. Maybe my grandma needs mostly balance, your grandpa flexibility, and your grandma strength. Considering that this public is more vulnerable to injuries, keeping a low volume of training is important. It is paramount to us as trainers to tailor the workouts to each one’s specific needs, without an excess of exercises.
Stronger muscles and a good cardiovascular fitness help us to live longer. Balance, coordination, flexibility and agility allow us to live well and be physically independent.
Willian Alba
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