According to a recent study, resistance training improves the health of people over 65 and has benefits even when some people train just once a week. The benefits translate into improved blood values, muscle strength and mental well-being.
"We found that people who were close to hypertension, cholesterol, blood sugar, or high inflammation improved at best after our 9-month training program. once a week has not brought more benefits to these people, "says Dr.Simon Walker of the Faculty of Sports and Health Sciences of the University of Jyväskylä.
International and national agencies advocate resistance training at least twice a week for all ages. Also in this study including the development of maximum strength, muscle growth and fat loss, it was beneficial to train more times per week.
"But for other important measures for the elderly, such as the ability to perform activities of daily living, seemed sufficient once a week.The muscular strength needed to carry the shopping bags, up and down the Stairs and seated toilets can be improved with strength training, "says Walker.
Training also benefits general well-being
General well-being, tested with the help of psychological measures, also improved during the nine-month training period. Similarly, there was no real difference between individuals training only once a week or two to three times a week. The researchers found that it was very important that people improve their psychological well-being and motivation to exercise during the study period because these are the ones that continue to train regularly, even after the end of the study. The researchers would like to point out that their studies show the importance of resistance training for the elderly; even once a week can go very far.
"We have to remember that these people trained hard and safe when they were with us, we supervised each training session closely, making sure they used the proper technique and also ensuring that they they are still trying to improve their training load compared to previous training sessions. "Walker added.
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