\u00a0Physiological aging is associated with a variety of biological events for organs and systems, even in the absence of diseases.\u00a0 These changes include the skeletal muscle system, protagonist of autonomy in the management of daily life activities.\u00a0 In particular, already after 30 years of age, there is a continuous loss of muscle mass and strength, with repercussions on bone quality (osteoporosis or osteopenia), on balance (falls), but also metabolic (overweight , obesity and sarcopenic obesity) and neurological fields\u00a0 (cognitive impairment and dementia). These factors push the elderly towards frailty or non-self-sufficiency and mainly affect the reduction of the physiological resilience capacity: that is the recovery after injuries or illnesses, and increase personal vulnerability.\u00a0 For these reasons, scientific societies strongly talk about the importance of prevention also through the treatment of muscle mass reduction, with appropriate approaches based on exercise and its programming, using external resistances such as weights, machines or rubber bands.\u00a0 Current research has shown that training counteracts the loss of muscle function and is a powerful intervention against the debilitating consequences of physical functioning and mobility, independence, management of acute and chronic diseases, psychological well-being, quality of life and healthy life expectancy.\u00a0 These are the fundations for successful aging.<\/p>\n
\u00a0In other words, with more strength and muscle mass you get a certain amount of “health reserve” to be used, for example, to support a joint with arthrosis, or following an illness or injury or an hospitalization<\/p>\n
\u00a0In this short article, we summarize the key points of strength training according to the NSCA (National Strength and Conditioning Association, USA), also recommended by the WHO guidelines of 2020.<\/p>\n
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\u00a0In conclusion, with appropriate methodology and health assessment, it is possible to counteract the negative consequences of aging, including weight lifting in the correct “movement diet”, in association with fast walking and balance training.\u00a0<\/p>\n
\u00a0Good workout!<\/p>\n
\u00a0by Agatino Sanguedolce and Carmela Rinaldi<\/p>\n
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\u00a0Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.<\/p>\n
\u00a0Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED.<\/p>\n
\u00a0J Strength Cond Res. 2019 Aug; 33 (8): 2019-2052.\u00a0 doi: 10.1519 \/ JSC.0000000000003230. PMID: 31343601 Review.<\/p>\n","protected":false},"author":11,"featured_media":0,"template":"","class_list":["post-9570","in-un-flash","type-in-un-flash","status-publish","hentry"],"yoast_head":"\n