Exercise in middle age – strength training
For middle aged exercisers, strength training can be a virtual fountain of youth. In a report issued by the American College of Sports Medicine, researchers found that strength training helps offset the decrease in muscle mass and loss of strength typically associated with aging. And one doesn’t have to look further than the sports pages or gossip tabloids to see photos of noted athletes and celebrities who have maintained impressive physiques into their 40′s, 50′s and 60′s by engaging in regular weight training. Additional benefits noted by the ACSM include improved bone health, reduction in risk for osteoporosis, improved postural stability and therefore a reduction in the risk of falling and associated injuries and fractures; and increased flexibility and range of motion. Researchers bottom line it, “strength training is important for all adults, but especially so for older adults”.
Exercisers who belong to a health club and plan to begin weight training may want to invest in a session or two with a personal trainer. A trainer can help those new to the weight room get comfortable with equipment and set up a program that can be performed independently. As improvements are made, a good trainer can adjust the program to meet your changing needs.
Home exercisers, however, may find that buying equipment and setting up a plan can be confusing. Many personal trainers are available for home visits. But if you choose to go it alone, these videos from the American College of Sports Medicine can get you started setting up a simple, inexpensive home gym. Basic exercises are also demonstrated in the video below. Other resources and links are listed below the videos.
Setting Up a Home Gym
Strength Training Basics
Video Resources
American Council On Exercise Exercise Library: Searchable instructions including photos and written step by step instructions for a variety of fitness activities.
American Council on Exercise YouTube Channel: Video instructions for performing basic exercises such as the push-up
Exercise is Medicine: Exercise videos by the American College of Sports Medicine
Helpful Articles
Is your health club worth the price? Use this checklist and do the math
3 reasons to hire a personal trainer and 3 reasons not to
iPod and iPhone tools help exercisers stay in shape
Do’s and Don’t for fitness over 40
(photo source: HeyJules45 on Flickr!)
