older (OLD) adult training.. - JP Fitness Forums

martann · 03-22-2008, 02:01 PM

I have just picked up 2 clients, one who is a 73yr old woman, another 77 yr old woman.

Both want to build up strength and muscle. They are both also in good health, no major physical problems. Not obese, one a little overweight, the other rail thin.
Just the basic, very detrained, no balance and weak.

Is there a good source on senior training I can go to? Or is it really any different than training a younger very out of shape person.

any imput is appreciated.

Thankyou.

JoshDunn · 03-22-2008, 05:40 PM

They will benefit hugely from simply doing something. Just have to watch recovery both between sets and between sessions. They are a fun group to work with, and are usually very motivated. Enjoy.

Jean-Paul · 03-23-2008, 09:08 AM

Whatever you do, don't put them on a fixed plane machine and make them lift "super slow!" If they have low balance, the worst thing you could do is put them on a machine where they further increase that gulf between the strength of their primary movers and their stabilizers.

The thing that the aged have truly lost is the ability to activate muscle quickly, which is why they're so vulnerable to injuries from falls.

Some light bands in very mild exercises that get them firing their hips/glutes would probably be a great place to start, like band resisted lateral towing. I like to do locomotion as much as possible with older clients, but understanding that their movements need start with VERY basic levels of difficulty and slowly graduated.

Just don't treat them like they're made of glass. Many trainers do that thinking that they're somehow doing them a favor, and wind up not giving them the very thing that they need.

GqArtguy · 03-23-2008, 09:34 AM

JP is right, they are not made of glass. Just to give you an idea, I trained a guy who was 75 yrs old and he was deadlifting 165lbs by the time I finished with him.

martann · 03-23-2008, 11:25 AM

Thankyou so much for your imput!!

It never occured to me to not put them on fixed plane. But it makes a lot of sense when I read it.

I really am looking forward to training these women. Seems I have been stuck in the 35yr old woman looking to get "back in shape" rut. This should be a fun and challenging change

thanks again.

Chris Mason · 03-23-2008, 10:43 PM

I disagree about the fixed plane issue.

They need to generally increase their strength. If they are most comfortable using machines that is just fine.

Seniors can build strength. Put them on a progressive resistance program and make them work within the confines of what their physical state will safely allow. They will benefit greatly!

One interesting note, it has been shown that seniors will benefit most from large protein feedings as opposed to smaller protein doses take several times during the day. Reference work by Boirie et. al on Pubmed.com for more on this.

Chris

martann · 03-24-2008, 01:53 PM

Quote:

Originally Posted by Chris Mason

I disagree about the fixed plane issue.

They need to generally increase their strength. If they are most comfortable using machines that is just fine.

Seniors can build strength. Put them on a progressive resistance program and make them work within the confines of what their physical state will safely allow. They will benefit greatly!

One interesting note, it has been shown that seniors will benefit most from large protein feedings as opposed to smaller protein doses take several times during the day. Reference work by Boirie et. al on Pubmed.com for more on this.

Chris

Thankyou for the information

Jean-Paul · 03-24-2008, 06:45 PM

Quote:

Originally Posted by Chris Mason

I disagree about the fixed plane issue.

They need to generally increase their strength. If they are most comfortable using machines that is just fine.

Seniors can build strength. Put them on a progressive resistance program and make them work within the confines of what their physical state will safely allow. They will benefit greatly!

One interesting note, it has been shown that seniors will benefit most from large protein feedings as opposed to smaller protein doses take several times during the day. Reference work by Boirie et. al on Pubmed.com for more on this.

Chris

And just in case they might actually recruit a stabilizer, seatbelt them to the machines so they don't slip off the machine.

Chris, why do you disagree on the fixed plane issue?

I have observed that the greatest reason for injury in older people is falling. What quality is missing if you react to slow to catch yourself in a fall?

Your torso actually needs to be trained to work with the hips, and glutes with the back, and so on, and they need to fire together quickly. Those synergistic functional relationships fade with lack of use.

LisaS · 03-24-2008, 08:19 PM

just thinking on relatives of mine in that age range or so:

I would say you have to assess if your clients need rehab type programs before they can graduate to normal programs - and the answer might be different for different movements. That is, are they just out of shape and deconditioned or do they have real deficits that you need to bring up to par?

Do you need to work on one-leg balancing with movement and head-turning before moving on to things like lunges? Can she get down on the floor and back up easily and repeatedly- good to know before considering glute bridges or birddogs from the floor. Does she use the arms of the chair to push off when getting up?

Have a progression in mind as well - I think they'll want to know you have a plan.

JoshDunn · 03-24-2008, 08:24 PM

Quote:

Originally Posted by LisaS

Have a progression in mind as well - I think they'll want to know you have a plan.

Thats the main thing. Starting with fixed plane if needed is fine but the plan should always be to get them into more functional movements.

LisaS · 03-24-2008, 08:45 PM

Quote:

Originally Posted by JoshDunn

Thats the main thing. Starting with fixed plane if needed is fine but the plan should always be to get them into more functional movements.

exactly. if they'd wanted to go round-n-round the same circuit they could have joined Curves - but they apparently want a trainer and a training plan. Good for them!

Tom@foresight · 03-26-2008, 05:52 AM

I would be with JP on this one, with the frailer older adults I have worked with balance and falls prevension has been the number one reason for training. Number two is developing functional strength and effective movement patterns allowing them to improve their quality of life.

I have a great book on the subject just for anyones ref:-
Training the over 50's, by SUe Griffin, A&C Black

TOM

martann · 03-26-2008, 01:57 PM

It's great to see this thread going. The imput and brainstorming is awsome...And thanks for the book suggestion, any new info is always helpful.
About curves, the older client was a member of curves, for 3 months and she hated it.

I am starting w/ her next week.
I trained the younger of the 2 yesterday, I think it went very well. stuck with some mobility moves, some functional training and some bands and medicine balls. Lots of balance. I do have a plan for progression.
She seemed to really enjoy herself, I got a call this morning from a friend of hers whom I am seeing in 2 weeks for her first session.

Looks like I will have to become the senior training expert(ish)