Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Mangalore
Countering ageing
|
A systematic programme of exercise can help the elderly keep fit well into their seventies
|
AGEING AFFECTS absolutely everybody, but some earlier than others. Batsmen and spinners can play at their peak well into their late 30s, but fast bowlers, track and field athletes, tennis players, footballers, swimmers and gymnasts are past their prime by their mid-30s. In the general population, ageing becomes an issue when one begins to require help with everyday activities. Preserving muscle function and mass helps one remain independent, productive and healthy well into old age.
Muscle cells begin to die in noticeable numbers at around the age of 50. Most of these dying cells are type 2 fast-twitch fibres that contract explosively. The elbow extensors and the leg muscles are especially vulnerable to the effects of ageing. Slow-twitch (type 1) fibres that are useful in walking and other aerobic exercises last well into the early 70s. Some of the age-related loss of muscle strength, mass and function is unavoidable because muscle cells do not regenerate when they die, but a systematic programme of exercise can improve musculoskeletal function at any age. It can make the difference between being independent and being dependent on others.
Weight training is wonderful at counteracting the effects of ageing on muscle because it specifically targets fast twitch fibres; muscle build-up in the remaining fast-twitch fibres compensates for the death of other muscle fibres.
Weight training makes muscles more sensitive to androgens, and exercise increases the circulating levels of anabolic factors like growth hormone, testosterone and IGF-1. Ideally, one should lift weights at least three times a week, with at least two sets of 15 repetitions each.
The greatest benefit of weight training is an increase in the power to produce force.
This effect becomes apparent with just a few weeks of training, and progressive increase in exercise-intensity increases this power. In practical terms, it means the ability to climb more stairs, lift heavier weights, increased lung capacity and greater endurance.
Most elderly people pay very little attention to what they eat, and their bodies are not really ready for intense training.
They are also more vulnerable to injury, and they are more likely to have been ravaged and worn down by chronic diseases and prolonged inactivity.
An initial period of conditioning, good nutrition, proper technique, and a medical all-clear are the keys to reaping the benefits of exercise at any age, but especially in old age. Exercises that improve posture and balance also add to the benefits of weight training.
RAJIV. M
Printer friendly
page
Send this article to Friends by
E-Mail
Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Mangalore
|
