More specifically, these insights have shown that moderate training, continuously protracted and indefinitely, targeted on the basis of subjective needs, can increase the expectation but above all the quality of life, delaying the onset of complications associated with advanced age. .
Contemporary medicine gives "more and more space to correct information as a preventive means, educating users to exercise physical activity not only for recreational purposes, but also as a therapeutic means.
In the past it was hypothesized that with advancing age it would be advisable to moderate physical exercise to reduce the chances of injury. On the contrary, today we are aware that this correlation is even inverse; obviously, fitness for the elderly is not the same for adults or subjects in developmental age, in fact it is necessary to respect precise guidelines.
The task of personal trainers and sports technicians is to educate the elderly in fitness, always following two fundamental traits:
- Collaborate with a doctor, who will assess the person's health. Sports medical certification is always recommended, at least basic
- Propose a personalized training plan, built according to needs.
With the passing of the years, a long series of physical problems can appear that touches all areas of the body. The rationalized, optimized and continuous physical exercise causes this degeneration to slow down and in some cases regress.
Over 60 gymnastics to improve circulation and strengthen joints
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Recent studies have shown that trained elderly people, compared to untrained peers, have:
- increased systolic output during physical activity
- increased oxygen transport
- increase in the contractile capacity of the heart muscle
- lower resting heart rates
- increase in the number of muscle and pulmonary capillaries.
Of course, having a heart that works well means having fewer health problems and the possibility of being able to lead a normal life even in old age.
Over time the respiratory system tends to lose functionality. It seems that the responsible agents are above all:
- decrease in the number and elasticity of the capillaries that supply the lungs
- loss of function of the respiratory muscles
- decreased chondro-costal range of motion
- lower tissue elasticity of the lungs
The consequence is an "inexorable compromise of respiratory mechanics and gas exchange between air and blood. Breathing becomes labored, the vital capacity, the respiratory and inspiratory reserve volume decrease, and the" dead space "and residual volume increase. , but not totally dependent on the factors mentioned, there is also a decrease in VO2 MAX.More effort is needed for even mild efforts.
Here, stretching exercises to regain the right joint mobility of the rib cage, respiratory gymnastics to reacquire the right ventilation, toning of the respiratory muscles and general cardiovascular activity, can give the elderly the right means to ensure that their respiratory system resumes. to function properly.
, with the progress of age, they undergo various degenerative phenomena, among others: bone demineralization, which leads to osteoporosis, fragility and susceptibility to fractures, rheumatic diseases, arthrosis, etc.
It is well known that, when the bones are stressed, they manage to have less mineral losses and even a slight reconstruction (1% on a periodic basis), maintaining a good bone density. It is also proven that the best way to keep joints healthy is to keep them moving and avoid overloading them - to ward off negative effects on cartilage.
There are several stimuli that can be given to the skeletal system, from a simple walk to exercises with "anisotonic" equipment, up to aerobic activities, arriving at the use of electronic devices - such as vibrating platforms.
The nervous system is made up of particular types of cells (neurons) that are unable to reproduce and that over time decrease both in number and in functionality. The causes of this type of degeneration are various, some of a physiological type, others of a pathological type.Logically, a slowing down of the nervous system coincides with a slowdown in cognitive functions (but not only) and therefore with a worsening of social relations.
The motor activity allows to effectively oxygenate the brain, favors the passage in the blood-brain barrier of neurotransmitters, from large proprioceptive stimulations, and slows down the degeneration due to old age.
The benefits that training brings to the nervous level are then transmitted to the level of daily activities, the elderly are more lucid and attentive, and are more able to respond to external stimuli.
and immuneNaturally, hormonal secretions undergo considerable variations with the progress of the years. The phenomena we see most are the decrease in the "good" hormones GH (therefore IGF-1), testosterone, DHEA, thyroid hormones, and a possible increase in stress hormones (especially cortisol).
The immune system is also affected and weakened by senescence. Some researches have shown that regular physical exercise in the elderly blocks the degenerative phenomena affecting the aforementioned systems and even causes them to resume functioning in a mild manner but with significant results in terms of physical benefit for the elderly.
In terms of body composition, there are different types of changes that cause various health problems. For example, as we age, the body is more prone to dehydration. This can affect the intervertebral discs, thinning and weakening them.
The ratio of lean mass to fat mass is also modified. Muscles decrease in favor of adipose tissue, causing functional and aesthetic problems. Regular exercise can cause fat to drop and muscle to hypertrophy.
drop dramatically. Simply put, the muscles are no longer able to fully perform their tasks. Again regular exercise can cause that
- at the muscular level certain balances are re-established
- the white type fibers increase in number
- the mitochondria increase in number and size
- the muscle is vascularized.
Citing some sources:
- In addition to the more common goal of improving cardiovascular and metabolic function, interventions must also focus on improving muscle mass, strength, flexibility and bone mineral mass (BMD) - Buchner D et al Clin Geriatr Med 1992; 8 : 1-17 Bassey E et al Clin Sci 1992; 82: 321-7.
- Muscle strength is independently associated with functional skills in the elderly - Hyatt R et al Aging 1990; 9: 330-6 Buchner D, de Lateur BJ Ann Behav Med 1991; 13: 91-8.
- Aerobic exercise does not significantly improve strength production in the elderly (Thompson R et al J Am Geriatr Soc 1988; 36: 130-5 Klitgaard H et al Acta Physiol Scand 1990)
- In the elderly, poor muscle strength may become the limiting factor for daily activities more than cardiovascular function (Pendergast et al J gerontol 1993; 45: 61-7)
- Initially it was thought that the "increase in strength caused by" training in the elderly was caused exclusively by adaptations of a neurological type (Morirani et al J gerontol 1980; 35: 672-82) but it has been seen instead that an "effective growth in mass occurs. muscular in males as in females.
Therefore physical exercise also brings benefits to the muscle, in a fast and important way.
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