Staying stronger as we grow older

As a new graduate student in the Public Health PhD program at UNLV, I have been doing a lot of research since August. The focus of my research has been fatigue in adults, but I ran across the article below last week and thought it would be interesting to share. As you probably know, sarcopenia is the loss of muscle mass and strength that occurs with aging. The most important health benefit of resistance training is the prevention of sarcopenia. In an article recently published in the Journal of the American Geriatrics Society, 'Do Muscle Mass, Muscle Density, Strength, and Physical Function Similarly Influence Risk of Hospitalization in Older Adults?' Cawthon looked at sarcopenia in relation to hospitalization of participants aged 70 to 80 years old.

Participants with the lowest scores for muscle density were more likely to experience subsequent hospitalizations than those with the highest scores for muscle density. Decreased muscle strength, muscle density and function were positively correlated with greater risk of hospitalization. The findings from this study highlight the importance of increasing muscular strength and function through resistance training. This information has me hitting the gym 3 days per week. I do at least one lift for each of the major muscle groups, 8 to 12 reps for 3 sets. Below are guidelines from the American College of Sports Medicine. If you are a Life Center patient, I can help you develop a resistance program to meet your specific needs. Call me at 702.953.1561.

The American College of Sports Medicine offers the below guidelines for resistance training:

• Choose a mode of exercise (free weights, bands, or machines) that is comfortable throughout the full range of motion
• Perform a minimum of 8 to 10 separate exercises that train the major muscles of the hips, thighs, back, chest, shoulders, arms and abdomen. A primary goal of the program should be to develop total body strength and endurance in a relatively time-efficient manner.
• Perform one set of each exercise to the point of volitional fatigue while maintaining good form
• While the traditional recommendation of 8 to 12 repetitions is still appropriate, choose a range of repetitions between 3 and 20 that can be performed at a moderate repetition duration ~ 3 seconds
• Exercise each muscle group 2 to 3 nonconsecutive days per week.
• Allow enough time between exercises to perform the next exercise in proper form
• Maintain a normal breathing pattern; breath-holding can induce excessive increases in blood pressure
• If possible, train with a partner who can provide feedback, assistance and motivation

Cawthon, P. (2009) Do Muscle Mass, Muscle Density, Strength, and Physical Function Similarly
Influence Risk of Hospitalization in Older Adults? Journal of the American Geriatrics Society.
57(8). 1411-1419.