Exercise and Ageing

The aim of this article is to review a couple of the general changes that happen in the body as we age and to indentify some of the basic exercise considerations. For the purpose of this article, let’s look at someone like my Dad, he is 68 years old, active and very independent, however there are changes happening in his body due to either the ageing process or a decrease in levels of physical activity of the past 15 or so years that need to be taken into account when writing or reviewing an exercise programme.

Some of the changes that happen in the muscles as we age are;

·        Reduced numbers of muscle fibres (FT / type 2)

·        As much as 30% by the time we are 80

·        Reduced size of muscle fibres

·        Reduced number of nerves that stimulate the muscle fibres

·        Reduction in growth hormone

The above changes may well cause;

·        Decrease strength

·        Decrease power

·        Increase chance of falls

·        Decrease in bone density

·        Increase in fat mass

·        An average adult loses between 5-7lbs muscle every 10 years (Evans 1992)

The programming considerations would be to focus on the following muscles;

·        Calves

·        Gluteus maximus

·        Quadriceps

·        Hamstrings

·        Erector spinae

To help;

·        Improve function

·        Reduce the risk of falls

·        Improve balance 

Some of the general exercise guidelines;

·        Progress at a slower pace

·        Increase reps (from 8 to 15) before intensity

·        Take the resistance up 5% then drop the reps down to 8 and start again

·        Allow longer for the specific adaptations before increasing overload

·        Slow controlled repetition speed, through the full range of movement

·        1 set seems to be very effective

·        Longer recovery between sets 

·        Remain focused on good technique and performance of the exercise

·        2 to 3 days recovery

·        Everyday functional exercises

·        Target postural and pelvic floor muscles

Changes to the nervous system include;

·        Reduced information from proprioceptors of the body

·        Changes inside ears related to balance (hairs and fluid)

·        Reduction in the ability to block out background noise

·        Changes to the eyes - reduced ability to see depth, increase in sensitivity to glare

The above changes may well cause;

·        Reduction in information coming into the CNS

·        Slower procession time

·        Reduced balance

·        Reduced agility

·        Reduced co-ordination

·        Slower reactions

·        Poorer short term memory

Some teaching guidelines;

·        Ensure client can see and hear you

·        Work from a stable base

·        Allow more practice time

·        Balance drills (functional)

·        Continual visual and verbal reinforcement of posture and performance

·        More repetitions

·        Exercise modifications (reduce speed and complexity)

·        Exercise in well lit areas

·        Consider the noise levels in the working environment

·        Take time moving from floor to standing

According to the office of National statistics (2008) 23% of the population will be over the age of 65 by 2033 and in 2008 there are 1.3 million individuals over the age of 85 years and in 2008 there were 509,000 deaths, the lowest ever recorded. We are an ageing population. Having the knowledge and skills to train this client group is becoming ever more important.  We also need to take into account that this client group although harder to attract as members, once they are members, they stay much longer.

Copyright © Keith Smith 2010

The digital revolution is here, but it’s not focused on fitness. We are more [virtually] social, we can buy almost everything we can think of online, we can communicate over vast distance using video, and yet the population is still out of physical shape. I see an opportunity to educate and encourage non-exercisers towards a healthier future.

The digital revolution is here, but it’s not focused on fitness. Technology is gearing towards us being more [virtually] social. Proof comes from the fact that Facebook is the second most popular website in the world! We have the capability to check friends’ walls and tweets on our phones.  Yet with all this tech we are not swapping enough exercise ideas, planning enough exercise routines or arranging enough runs in the park. If we did then our nation would be in better physical shape!

I see an opportunity to educate and encourage non-exercisers towards a healthier future using technology as a catalyst for improving health and fitness through excitement and enjoyment of gadgets.

How? For a start there are computer ‘games’ that encourage users to increase activity levels at home. One such game is the Wii Fit + Wii Fit Plus for Nintendo Wii. I remember first trying this game before UK launch a few years ago. It was easy to use with a pleasant interface that enticed me to play. Although it had many Yoga type exercises it now includes strength training exercises. I wanted to get one in the gym I was managing at the time but the owners laughed at the idea. It’s very popular being in the top 50 games for Wii.

Another ‘game’ is EA Sports Active: Personal Fitness Trainer for Wii. This includes a resistance band and leg strap. With the controller attached to your leg or in your hands, the software tracks your movements and moves your avatar on screen. The game describes the exercise and demonstration correct technique which is a nice touch.

The key thing with all these is that there is motion sensing technology. Soon to follow the system popularised by Nintendo, Sony Playstation Move and Microsoft 360 ‘Project Natal’ will launch this year. I expect there to be a new wave of health and fitness related titles to cater for the new audiences these platforms will attract.

These games may only promote is moderate to low intensity, but I think even with the basic exercises, a sedentary person will benefit from the extra activity. It could also be a ‘gateway’ to exercising outdoors and eventually a gym.

Nike + is a device that uses an accelerometer to gauge how far you’ve travelled and how fast. The sensor is either in a shoe or in an iPod. When your workout is finished you upload the collected data to the Nike+ website to see how far you’ve gone. You even get a congratulatory message from Paula Radcliffe if you beat your personal best!

With more innovative software and hardware hitting the consumer market, there will be a greater opportunity to engage users with fitness related content and activities. As a Personal Trainer and Tutor, I see this as a good thing. Educated clients mean you are more likely to raise your skills and knowledge to ensure they continue to learn and get the best results.

From Gym to Gmail - The Future of Fitness Part One

In recent months I’ve hit a plateau. My initial plan was to reach 100kg with 10% body fat within 2 years. Note: My body fat is nowhere near 10% otherwise I wouldn’t be writing this article!

Getting past the 100kg mark (so I can then cut down the fat to leave me at my target weight) is proving to be more of a challenge than I’d planned for. The progressive overload approach to training for almost 2 years seems to have stopped working. Are my genes stopping me from going any further? What’s the evidence?

Progressive overload means to consistently give the body more physical exertion it’s not used to, over a period of time. Genetic potential, in the physiological context, theoretically means that you can only achieve what your DNA has set out for you. E.g. A predetermined amount of fast twitch fibres, testosterone levels, set lever length etc.

I’ve planned to progressively overload my body for 2 years, and it worked up until a few months ago. Recently, there has been a lack of intensity so each workout has suffered due to lack of energy (16 hour day workaholic!), which could be the cause of the plateau. Therefore, it’s possible that I haven’t pushed myself hard enough to cause adaptations.

I recently aimed to change this worrying trend by training early mornings. The idea was based on believing I’d have more physical energy and more food energy an hour or so after breakfast. The intensity also increased due to trying EDT (escalating density training). The training system involves taking a period of time, in this case 20 minutes, and doing as many reps as possible of 2 superset exercises (at 10RM weight). Then having a short rest and doing another 20 minutes of 2 different superset exercises. The idea is to beat the previous reps score. When the increase is over 10%, it's time to increase the weight.

But it’s not working. Is my 33 year old, 6’4” ectomorphic (but full of fat) body telling me that regardless of how hard I push I won’t get the physique I want? I've always been quite skinny, my parents are thin, and I've been training for over 10 years. It’s scary to think that’s true.

So who wins? My body may not have much more capacity left to grow, but my programme is varied, I train regularly with as much intensity as possible and want to succeed in reaching my goal. I reckon it’s a draw for now, but I’ll try my best to get that extra-time goal for progressive overload!