Physiologic and Training considerations for seniors 65+

Arteriosclerosis
a general term that refers to the hardening (and loss of elasticity) of arteries, which in turn leads to greater resistance to blood flow thus high blood pressure(normal physiological process)
Arthrosclerosis
build up of fatty plaques in arteries that leads to narrowing and reduced blood flow, caused largely by poor lifestyle choices, smoking obesity sedentary lifestyle..etc
Peripheral Vascular Disease (PVD)
a group of disease in which blood vessels become restricted or blocked, typically as a result of arthrosclerosis
Normal physiological and functional changes associated with aging include reductions in:

skelton

  • Maximal attainable heart rate
  • Cardiac output
  • Muscle mass
  • Balance
  • Coordination(neuromuscular efficiency)
  • Connective tissue elasticity
  • Bone mineral density
Training considerations for seniors

Initial exercise workloads should be low and progressed more gradual to 3–5 days per week, duration 20–45 mins., intensity 45–80% at peak due to measures of pulmonary function will decrease with increasing age.

Resistance exercise is recommended with lower initial weights and slower progression , 1–3 sets of 8–10 exercises, 8–20 reps, length of session 20–30 mins

Balance, gait, and neuromuscular coordination may be impaired.

dumbbell

  • Exercise modalities should be chosen and progressed to safe guard against falls or foot problems.
  • Cardio options: stationary or recumbent cycling, aquatic exercise, treadmill with handrail support.
  • Resistance options:seated machines progressing to standing exercises.
  • Knowledge of pulse assessment during exercise is critical.
  • Higher rate of both diagnosed and undetected heart disease in elderly.
Basic Exercise Guidelines for seniors
Frequency:3–5 days per week of moderate intensity or 3 days per week of vigorous intensity activities
Intensity: 40–85% of VO2 peak
Duration: 30–60 mins per day of 8–10 min bouts
Movement assessment: Push, pull, OH squat or sitting and standing into a chair, single leg balance.
Flexibility: self myofascial release and static stretching.
Resistance training: 1–3 sets of 8–20 reps at 40–80% 3 days
Phase 1 should be mastered before moving on.
Phases 2–5 based on dynamic postural control and Dr. recommendations.
Special considerations

Progression should be slow based on postural control, exercises progressed toward free sitting(no support) or standing, breathing in a normal manner.

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