Strength training update - CEU

PROGRESSION FOR HEALTHY OLDER ADULTS

To enhance muscle strength and size, healthy older adults should also participate in progressive resistant training. The rate of progression, however, should be gradual with particular attention to recovery. The guidelines recommend that healthy older adults perform multiple and single-joint exercises, at a slow to moderate speed, with a one- to two-minute rest period between sets. To increase power, use a light to moderate load for 6 to 10 repetitions (40 to 60 percent of maximum capacity) at a faster speed. For improvements in muscular endurance, use low to moderate loads for repetitions of 10 to 15 or more with short rest intervals.

CONCLUSION

The guidelines conclude by reiterating the importance of qualified trainers, "Trained and competent strength and specialists should be involved [in] this process to optimize the safety and design of a training program." To keep your clients interested in their fitness programs, emphasize the important benefits of a resistance training program. Through effective resistance training program design, your clients will reap the rewards of a better quality of life as well as experience the continued rewards of their commitment to training. For more information, the ACSM guidelines are available at www.acsm.org.