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Resistance training in the elderly - Coggle Diagram
Resistance training in the elderly
Benefits of regualr resistance training in the elderly (
https://www.jimstoppani.com/training/science-of-strength-bands
): *(
https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
)
Builds muscle mass & strength
Preserves bone density
Reduced risk of chronic disease: osteoporisis, heart disease, arthritis and type 2 diabetes
Imrpoved sleep
Reduced risk of depression
Increased independence/ Reduced reliance on others
Provides constant tension on the muscles, apposed to lifting free weights where tension is removed during certain stages of the motion
Causes of Sarcopenia (
https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
)
Decreased physical activity
Changes to hormone levels
Increased inflammation of joints and muscles (Rheumatoid arthritis)
Inadequate protein comsumption & malnutrition
Chronic diseases
Sarcopenia is the involuntary loss of muscle mass and strength that comes with age. It contributes to a loss of balance, and simple tasks like climbing stairs can become difficult. (
https://www.aginginmotion.org/about-the-issue/#:~:text=Sarcopenia%20is%20a%20serious%20condition,need%20for%20long%2Dterm%20care
)
On average, 50% of muscle mass is lost by the age of 80. (
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/#:~:text=Sarcopenia%20has%20been%20defined%20as,decade%20of%20life%20%5B1%5D
)
Risks associated with resistance training (
https://inventivestep.net/risk-using-resistance-bands/
)
Muscle strain
Accidental release of resistance bands while under tension
Snapping of a band while under tension
Bands can snap and weaken under heat
Damaged bands will snap
Prevention of injury or harm using resistance bands (
https://www.thesilverlining.com/safety-tips/resistance-band-safety#:~:text=The%20two%20main%20dangers%20involved,and%20potentially%20inflict%20serious%20damage
.)
maintain a constant slow smooth motion when using resistance bands to prevent muscle strain
Check bands for signs of weakness or damage and discard damaged bands immediately
Avoid suddenly jerking resistance bands
Never release resistance bands that are under any tension, the band could snap back towards the user and cause serious injury
Store bands away from direct sunlight and sources of heat
Keep bands clean
Old age is associated with physical decline, increased frailty and decreased independence. The loss of muscle mass and strenghth that comes with old age can increase risk of falls, chronic disease and depression.