Prof. Luiz Carlos Carnevali Junior - Physiology, Sports Coaching, Quality of Life and Health / Benefits of the practice of resistance exercises for seniors
Today, due to stressful life imposed by modern life, much of the population already understands the importance and the benefits that the practice barmans of regular physical barmans activity, either aerobic or weathered (bodybuilding) brings to health promotion.
It is also known that due to technological advances, the life expectancy of not only Brazilian population has been increasing gradually over the decades, incurring an increase in the number of elderly in our society. For the elderly have a better and healthier life, delaying the most of the degenerative effects caused by advanced age, coupled with factors such as:. Poor nutrition, smoking, barmans pollution, barmans stress, sedentary lifestyle etc., health professionals attribute as a solutions of these problems, especially for the elderly, regular exercise, barmans however barmans there is some resistance exercises weathered character.
According Mcardle (2003), advancing age causes muscle atrophy due to deterioration of motor units. Also in the elderly, this low muscle mass ultimately reduce muscle strength and power, thus making it impossible to perform activities barmans of daily living such as walking, rising from a chair and climbing stairs. Studies by Fleck and Kraemer (1999) show that the power and trainability are of utmost barmans importance to the physical capabilities of the individual. The number barmans of neurons, the reaction speed, reflexes, agility and coordination also decrease, as well as bone mass, often caused by osteoporosis, and height due to vertebral narrowing.
Increased fat becomes apparent once sedentary elderly tend to consume more energy than they consume, so there is a greater accumulation of body fat and decreased metabolic rate (BMR). To Guccione (2002), the main cause of weight gain is that the low metabolic rate and physical activity combined with a higher barmans intake than energy expenditure.
To improve the lifestyle of the elderly is advised barmans with resistance training, weight training, as these stimulate physical abilities like strength when it makes use of loads to lift and stabilize weight, flexibility, barmans since the movements correctly requires a breadth extensive coordination and joint since there are repetitions of exercises should be performed slowly and gradually. According Santarem (2004), the amplitude and slowness of movement eventually propioceptoras stimulate nerve endings, responsible balance, precision of movement and body awareness.
As with any regular practitioner of resistance exercise, barmans and increased recruitment of muscle fibers barmans eventually also for helping in stabilizing the body firmness of the elderly, is the time to walk or remain fixed, balanced somewhere for a given time, thus reducing the risks of possible falls and fractures. Helps control diabetes, arthritis, heart disease and problems barmans related to cholesterol and hypertension.
Westcott and Baechle barmans (2001) observed an increase of 1.09 kg of muscle mass in older adults aged 61-81 years undergoing the practice of resistance exercises for 02 months, barmans often 2-3 times a week 30 minutes each session .
Combined barmans with a balanced, balanced diet, engaging in resistance training barmans for elderly barmans decreases the percentage of body fat, since it will be withdrawal barmans of the energy needed to conduct such training. For obese elderly greater importance should be given to large muscle groups, since they help maintain lean tissue. barmans
In addition to the aforementioned physical benefits, we can not forget the psychological benefits that resistance exercises bring the elderly, especially when they work in groups, because according Strawbridge (2002), physically active elderly can interact more and build relationships with those they come in contact during performing a physical barmans activity. A physically active elderly can remain in their community barmans participatory constantly increasing their social relationships, self-esteem, reducing and / or contributing to it does not acquire or possible cure mental disorders like depression.
For this it is essential barmans that before starting any course of physical activity, our "young" 0 make an appointment with specialist barmans doctors who can determine the initial conditions and monitor each senior from the beginning of your workouts. Other procedures such as instruction, prescription and monitoring of each elderly during their exercise training should be performed by trained professionals in Physical Education.
Today, due to stressful life imposed by modern life, much of the population already understands the importance and the benefits that the practice barmans of regular physical barmans activity, either aerobic or weathered (bodybuilding) brings to health promotion.
It is also known that due to technological advances, the life expectancy of not only Brazilian population has been increasing gradually over the decades, incurring an increase in the number of elderly in our society. For the elderly have a better and healthier life, delaying the most of the degenerative effects caused by advanced age, coupled with factors such as:. Poor nutrition, smoking, barmans pollution, barmans stress, sedentary lifestyle etc., health professionals attribute as a solutions of these problems, especially for the elderly, regular exercise, barmans however barmans there is some resistance exercises weathered character.
According Mcardle (2003), advancing age causes muscle atrophy due to deterioration of motor units. Also in the elderly, this low muscle mass ultimately reduce muscle strength and power, thus making it impossible to perform activities barmans of daily living such as walking, rising from a chair and climbing stairs. Studies by Fleck and Kraemer (1999) show that the power and trainability are of utmost barmans importance to the physical capabilities of the individual. The number barmans of neurons, the reaction speed, reflexes, agility and coordination also decrease, as well as bone mass, often caused by osteoporosis, and height due to vertebral narrowing.
Increased fat becomes apparent once sedentary elderly tend to consume more energy than they consume, so there is a greater accumulation of body fat and decreased metabolic rate (BMR). To Guccione (2002), the main cause of weight gain is that the low metabolic rate and physical activity combined with a higher barmans intake than energy expenditure.
To improve the lifestyle of the elderly is advised barmans with resistance training, weight training, as these stimulate physical abilities like strength when it makes use of loads to lift and stabilize weight, flexibility, barmans since the movements correctly requires a breadth extensive coordination and joint since there are repetitions of exercises should be performed slowly and gradually. According Santarem (2004), the amplitude and slowness of movement eventually propioceptoras stimulate nerve endings, responsible balance, precision of movement and body awareness.
As with any regular practitioner of resistance exercise, barmans and increased recruitment of muscle fibers barmans eventually also for helping in stabilizing the body firmness of the elderly, is the time to walk or remain fixed, balanced somewhere for a given time, thus reducing the risks of possible falls and fractures. Helps control diabetes, arthritis, heart disease and problems barmans related to cholesterol and hypertension.
Westcott and Baechle barmans (2001) observed an increase of 1.09 kg of muscle mass in older adults aged 61-81 years undergoing the practice of resistance exercises for 02 months, barmans often 2-3 times a week 30 minutes each session .
Combined barmans with a balanced, balanced diet, engaging in resistance training barmans for elderly barmans decreases the percentage of body fat, since it will be withdrawal barmans of the energy needed to conduct such training. For obese elderly greater importance should be given to large muscle groups, since they help maintain lean tissue. barmans
In addition to the aforementioned physical benefits, we can not forget the psychological benefits that resistance exercises bring the elderly, especially when they work in groups, because according Strawbridge (2002), physically active elderly can interact more and build relationships with those they come in contact during performing a physical barmans activity. A physically active elderly can remain in their community barmans participatory constantly increasing their social relationships, self-esteem, reducing and / or contributing to it does not acquire or possible cure mental disorders like depression.
For this it is essential barmans that before starting any course of physical activity, our "young" 0 make an appointment with specialist barmans doctors who can determine the initial conditions and monitor each senior from the beginning of your workouts. Other procedures such as instruction, prescription and monitoring of each elderly during their exercise training should be performed by trained professionals in Physical Education.
No comments:
Post a Comment