strands and older people
chest.e...@gmail.com
since the body recovers faster from a strandpulling workout, than from
a weight lifting workout, that strands would be better if you are 50+.
Any thoughts?
Vegan Bodybuilding
standing full body moves such as squat & deadlift) become MORE vital, the
older you are. To retain bone density you need to do weight bearing
exercise. That's not to say that strands couldn't play a large % of your
workout (if recovery is an issue or you enjoy them more than free-weights).
I would aim at at least some big compound moves that use weights (like
squats, deadlifts etc). But strand pulling along with these will aid you
keep fit & strong.
If you want to see a 50 year old who's still in shape (& drug-free, vegan
trainer too), then have a look at
http://www.veganbodybuilding.org/mrgb05.htm Robbie got a 2nd in the over
50's Mr Great Britain contest, so it is possible to keep a natural (i.e.
drug-free) muscular physique once you pass the 40 mark (& well beyond-have a
look at Clarence Bass over 60 & still looking FANTASTIC
http://www.cbass.com/ ).
I think the secret (if there is one), is that recovery is compromised a bit
as we age, as is reaction time, & flexibility is harder to maintain. Pure,
brute strength is just about the last thing to leave us (if we look after it
a bit), so training, along with a bit of time spent on flexibility can
really help the older trainee. The things we might need to do as we age, is
abbreviate our time doing training (either lessen the amount of days we
train a week, the amount of exercises per session, or both) & spend a little
more time working on flexibility, & maybe some speed/agility work (to try to
keep our reaction times up to scratch).
As a guy a month shy of 40 I'm starting to give this a bit of thought
myself, but I would consider at least a minimum of one squat or deadlift (or
any variation you prefer) a week just to aid with bone density of your
posterial chain (the bones from ankle to top of spine).
That's my thoughts on it anyway,
All the best & hope you have a merry xmas,
Train hard!
Pete www.veganbodybuilding.org
lreid
that a trainer can use if he/she chooses to do so without building up
soreness an tightness.
After age 50 cable training makes great sense as it fits in well with the
needs for a reppier and more frequent exercise regimen.
My thoughts anyway. Cheers! Brad Reid
----- Original Message -----
From: <chest.e...@gmail.com>
To: "exercise - chest expander exercises"
<chest-expand...@googlegroups.com>
Sent: Tuesday, December 20, 2005 6:28 AM
Subject: strands and older people
>
lreid
program. Our skeletal structures do respond favorably to exercise and
loads. I would think squats and deadlifts are fine exercises for almost any
age though the weight need not be oppressively heavy. A secondary benefit
to these sorts of exercises is that it preserves the body's range of motion.
For example, stop doing squat snatches from age 30 and take it back up at
age 50... you'll find you are no longer able to hit as deep a position as
you once were. So, even if you are just going through the motions with
weights and other loading exercises -- not particularly pushing that form of
exercise, you should see the benefits related to healthier, sturdier bones
and also the ability to get into positions that most older folks lose
gradually over time. Cheers! Brad Reid
chest.e...@gmail.com
third day. I do not have any weights, but I do have 60 pound sandbags.
chest.e...@gmail.com
pound dumbell in each hand, and doing calf raises, and also lunges work
for maintaining bone density?
Inchdisciple
a week doing one set of 20 reps per exercise. You do recover faster
with strands.
chest.e...@gmail.com
question was should I do lunges, and calf raises with a 50 pound
dumbell in each hand, IN ORDER TO MAINTAIN BONE DENSITY IN THE LEGS,
not in order to workout the muscles. I have 10 years of experience with
cable, and am 50, but the question was for the bones, not the muscles.
chest.e...@gmail.com
exercise, see my current exercise routine post, would accomplish the
same thing.
Vegan Bodybuilding
Maintaining bone density in ANY region of the body depends. It's like a use
it or lose it proposition. If you've done heavy lifting, then move to 50
pound DB's, then yes, you will lose some bone density; on the other hand, if
you've done no lifting & start with 50 pound DB's then you'll put on some
bone mass.
I'd say a couple of 50's done for high reps would keep away any serious
problems, but I've been scouring the research & can't find a definitive
conclusion. If you want to "maximize" bone density you have to take at least
some time during the year to do a heavy cycle (in my view), much more than
50 pound DB's (see 1 below). That's my "common sense" view. You simply
need to remind the body that you need those heavy, thick bones now & again.
Although there is some research to back up the view that even moderate
resistance training does have a beneficial effect(2 see below). Although
high intensity resistance training is seen to be more beneficial than low
intensity (3 see below) & to be honest mate I don't believe that 50 pounders
will be taxing you too much for lowish rep counts, is it?
You get the same limits, of course as most strength activities, that being,
genetics, environment & nutrition
All the info below was obtained from a simple pubmed search. If I had more
time I'd go a bit further to try & dig up anyone brave enough to put figures
to these sweeping statements below, but hopefully, this will be enough for
you to at least make some value judgement on heavy lifting.
Pete www.veganbodybuilding.org
PS I'm doing this with a stinking cold, so any errors, blame those damn
germs :-)
References & research to take into account:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 Aging and the osteogenic response to mechanical loading.
Kohrt WM.
Department of Medicine, University of Colorado Health Sciences Center,
Denver 80262, USA.
The osteogenic response to mechanical stress is blunted with aging. It has
been postulated that this decline in responsiveness is related to (a) a
limited ability to engender the strain necessary to reach the bone modeling
threshold, due to decreased muscle mass and strength, and/or (b) a decline
in certain hormones or growth factors that may interact with mechanical
signals to change the sensitivity of bone cells to strain. There is reason
to believe that both of these factors contribute to the reduced ability to
increase bone mass through exercise with advancing age. Weight-bearing
endurance exercise and resistance exercise have both been found to increase
bone mass in older women and men. However, exercise training studies
involving older individuals have generally resulted in increased bone
mineral density only when the exercise is quite vigorous. There is also
evidence that the osteogenic response to mechanical loading is enhanced by
estrogens. Whether age-related changes in other factors (e.g., other
hormones, growth factors, cytokines) also contribute to the reduced
responsiveness of the aged skeleton to mechanical loading remains to be
investigated.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~
2 Acute effects of moderate intensity resistance exercise on bone cell
activity.
Whipple TJ, Le BH, Demers LM, Chinchilli VM, Petit MA, Sharkey N, Williams
NI.
Department of Kinesiology and Noll Laboratory, Pennsylvania State
University, Hershey, PA, USA.
Resistance exercise has positive effects on bone mass, but little is known
about the mechanisms by which this occurs. The purpose of this study was to
determine if a single bout of moderate intensity resistance exercise alters
biochemical markers of bone cell activity. Indices of bone turnover were
measured in nine healthy, untrained men (21.9 +/- 1.2 yrs old), before and
following a single 45 minute session of resistance exercise, and during a
control trial. A cross-over design was used so that all participants
performed both trials in random order. Blood samples were collected
immediately before, immediately after, and at 1, 8, 24, and 48 hours post
exercise and analyzed for bone-specific alkaline phosphatase (BAP), type I
collagen propeptide (PICP), and type I collagen N-telopeptide (sNTX). Urine
from the second morning void was collected over four days (day before, day
of, and two days following exercise) and analyzed for type I collagen
N-telopeptide (uNTX). Exercise resulted in a significant increase (p < 0.05)
in the ratio of biochemical markers of bone formation to bone resorption
eight hours post exercise, largely due to a decrease in sNTX. Markers return
to baseline within 24 hrs. These data suggest that moderate intensity
resistance training acutely reduces bone resorption, leading to a favorable
change in overall bone turnover, for at least 8 hours post exercise in
untrained young men. Further work is needed to determine if long-term
benefits to bone strength follow with persistent training.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3 Resistance exercise and bone turnover in elderly men and women.
Vincent KR, Braith RW.
Center for Exercise Science, College of Health and Human Performance,
University of Florida, Gainesville, FL 32611, USA. kvin...@ufl.edu
PURPOSE: This investigation examined the effect of 6 months of high- or
low-intensity resistance exercise (REX) on bone mineral density (BMD) and
biochemical markers of bone turnover in adults aged 60-83 yr. METHODS:
Sixty-two men and women (68.4 +/- 6 yr) were stratified for strength and
randomly assigned to a control (CON, N = 16), low-intensity (LEX, N = 24),
or high-intensity (HEX, N = 22) group. Subjects participated in 6 months of
progressive REX training. Subjects trained at either 50% of their one
repetition maximum (1-RM) for 13 repetitions (LEX) or 80% of 1-RM for 8
repetitions (HEX) 3 times x wk(-1) for 24 wk. One set each of 12 exercises
was performed. 1-RM was measured for eight exercises. BMD was measured for
total body, femoral neck, and lumbar spine by dual energy x-ray
absorptiometry (DXA). Serum levels of bone-specific alkaline phosphatase
(BAP), osteocalcin (OC), and pyridinoline cross-links (PYD) were measured.
RESULTS: 1-RM significantly increased for all exercises tested for both the
HEX and LEX groups (P < and = 0.050). The percent increases in total
strength (sum of all eight 1-RMs) were 17.2% and 17.8% for the LEX and HEX
groups, respectively. Bone mineral density (BMD) of the femoral neck
significantly (P < 0.05) increased by 1.96% for the HEX group. No other
significant changes for BMD were found. OC increased by 25.1% and 39.0% for
the LEX and HEX groups, respectively (P < 0.05). BAP significantly (P <
0.05) increased 7.1% for the HEX group. CONCLUSION: These data indicate
high-intensity REX training was successful for improving BMD of the femoral
neck in healthy elderly subjects. Also, these data suggest REX increased
bone turnover, which over time may lead to further changes in BMD.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Couple of other studies about bone density
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Strength training among adults aged >/=65 years--United States, 2001.
Centers for Disease Control and Prevention (CDC).
Strength training (also referred to as resistance training) enables adults
to improve their overall health and fitness by increasing muscular strength,
endurance, and bone density and by improving their insulin sensitivity and
glucose metabolism. For older adults (i.e., persons aged >/=65 years),
strength-training exercises are recommended to decrease the risk for falls
and fractures and to promote independent living. The American College of
Sports Medicine recommends that adults include strength training as part of
a comprehensive physical activity program. A national health objective for
2010 is to increase to 30% the proportion of adults who perform, >/=2 days
per week, physical activities that enhance and maintain muscular strength
and endurance. To determine the percentage and characteristics of older
adults who perform strength training consistent with this objective, CDC
analyzed data from the 2001 National Health Interview Survey (NHIS). This
report summarizes the results of that analysis, which indicated that
approximately 12% of persons aged 65-74 years and 10% of persons aged >/=75
years met the strength-training objective. These findings underscore the
need for programs that encourage older adults to incorporate strength
training into their lives along with regular physical activity.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Effects of high-intensity resistance exercise on bone mineral density and
muscle strength of 40-50-year-old women.
Dornemann TM, McMurray RG, Renner JB, Anderson JJ.
Department of Physical Education, University of North Carolina, Chapel Hill
27599-8700, USA.
OBJECTIVE: The purpose of the study was to determine the effect of six
months of heavy resistance training (weightlifting) on the bone density of
premenopausal women. EXPERIMENTAL DESIGN: A 6-month prospective design with
random assignment to groups. SETTING: Measurements of bone mineral density
(BMD) were obtained from the Radiology Clinic at North Carolina Memorial
Hospital. Exercise sessions were completed in the Physical Education
Department facilities at the University of North Carolina, Chapel Hill, NC.
PARTICIPANTS: Thirty-five premenopausal women, 40-50 years of age, were
randomly assigned to either a resistance training (RT) and sedentary control
(CON) group. The study finished with 12 women exercising and 14 in the
control group. INTERVENTION: The resistance training consisted of three days
per week of high-intensity weightlifting specifically designed to place
strain on the spine and hips. MEASURES: Bone density of the lumbar
vertebrae, femoral neck, and distal radius, were determined prior to and at
the end of the exercise program using dual energy X-ray absorptiometry
(DEXA). RESULTS: Resistance-training produced strength gains: overhead press
= 125%, leg press = 86%, and calf raises = 91% (p < 0.001). RT tended to
increased lumbar BMD 1.03%, while the CON decreased 0.36% (p = 0.072). Both
groups lost radial BMD (CON = -0.45%; RT = -1.04%). Both groups gained
femoral neck BMD (CON = 1.26%; RT = 1.22%). CONCLUSIONS: These results
suggest that even a short-term weight training program can either maintain
or improve the BMD of the femoral neck and lumbar vertebrae in premenopausal
women
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Strength training in the elderly: effects on risk factors for age-related
diseases.
Hurley BF, Roth SM.
Department of Kinesiology, College of Health & Human Performance, University
of Maryland, College Park 20742, USA. bh...@umail.umd.edu
Strength training (ST) is considered a promising intervention for reversing
the loss of muscle function and the deterioration of muscle structure that
is associated with advanced age. This reversal is thought to result in
improvements in functional abilities and health status in the elderly by
increasing muscle mass, strength and power and by increasing bone mineral
density (BMD). In the past couple of decades, many studies have examined the
effects of ST on risk factors for age-related diseases or disabilities.
Collectively, these studies indicate that ST in the elderly: (i) is an
effective intervention against sarcopenia because it produces substantial
increases in the strength, mass, power and quality of skeletal muscle; (ii)
can increase endurance performance; (iii) normalises blood pressure in those
with high normal values; (iv) reduces insulin resistance; (v) decreases both
total and intra-abdominal fat; (vi) increases resting metabolic rate in
older men; (vii) prevents the loss of BMD with age; (viii) reduces risk
factors for falls; and (ix) may reduce pain and improve function in those
with osteoarthritis in the knee region. However, contrary to popular belief,
ST does not increase maximal oxygen uptake beyond normal variations, improve
lipoprotein or lipid profiles, or improve flexibility in the elderly.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Couple of dietary studies you might find useful?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Protein needs of older adults engaged in resistance training: a review.
Lucas M, Heiss CJ.
Biomedical Sciences Dept., Southwest Missouri State University, Springfield
65804-0094, USA.
Protein recommendations by some professional organizations for young adults
engaged in resistance training (RT) are higher than the recommended dietary
allowance (RDA), but recommendations for resistance-training older adults
(>50 years old) are not well characterized. Some argue that the current RDA
is adequate, but others indicate increased protein needs. Although concerns
have been raised about the consequences of high protein intake, protein
intake above the RDA in older adults is associated with increased
bone-mineral density when calcium intake is adequate and does not appear to
compromise renal health in older individuals with normal renal function.
Individual protein needs for older adults in RT are likely highly variable
according to health and training regimen, but an intake of 1.0-1.3 g x
kg(-1) x day(-1) should adequately and safely meet the needs of older adults
engaged in RT, provided that their energy needs are met.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Effects of conjugated linoleic acid supplementation during resistance
training on body composition, bone density, strength, and selected
hematological markers.
Kreider RB, Ferreira MP, Greenwood M, Wilson M, Almada AL.
Exercise and Sport Nutrition Laboratory, Department of Human Movement
Sciences and Education, University of Memphis, Tennessee 38152, USA.
richard...@baylor.edu
Conjugated linoleic acids (CLA) are essential fatty acids that have been
reported in animal studies to decrease catabolism, promote fat loss,
increase bone density, enhance immunity, and serve as an antiatherogenic and
anticarcinogenic agent. For this reason, CLA has been marketed as a
supplement to promote weight loss and general health. CLA has also been
heavily marketed to resistance-trained athletes as a supplement that may
help lessen catabolism, decrease body fat, and promote greater gains in
strength and muscle mass during training. Although basic research is
promising, few studies have examined whether CLA supplementation during
training enhances training adaptations and/or affects markers of health.
This study evaluated whether CLA supplementation during resistance training
affects body composition, strength, and/or general markers of catabolism and
immunity. In a double-blind and randomized manner, 23 experienced,
resistance-trained subjects were matched according to body mass and training
volume and randomly assigned to supplement their diet with 9 g;pdd(-1) of an
olive oil placebo or 6 g;pdd(-1) of CLA with 3 g;pdd(-1) of fatty acids for
28 days. Prior to and following supplementation, fasting blood samples,
total body mass, and dual-energy X-ray absorptiometry (DEXA) determined body
composition, and isotonic bench press and leg press 1 repetition maximums
(1RMs) were determined. Results revealed that although some statistical
trends were observed with moderate to large effect sizes, CLA
supplementation did not significantly affect (p > 0.05) changes in total
body mass, fat-free mass, fat mass, percent body fat, bone mass, strength,
serum substrates, or general markers of catabolism and immunity during
training. These findings indicate that CLA does not appear to possess
significant ergogenic value for experienced resistance-trained athletes.
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chest.e...@gmail.com
Sent: 28 December 2005 13:16
To: exercise - chest expander exercises
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chest.e...@gmail.com
week.
chest.e...@gmail.com
per week, along with the chest expander.