Training the Older Population

As we get older, naturally our bodies start to change. There is a decrease in muscle strength of 15% by the age of 60. At 80 years of age, our sensorimotor functions start to decline by 30%, causing a large reduction in intermuscular and intramuscular coordination (Mayer et al., 2011). This can be a leading cause in balance and proprioceptive issues.  Housh et al. (2017) explains that our V02max declines by 9-15% every decade. This is a result of a decline in cardiac output, stroke volume and heart rate (Housh et al., 2017). Another common side-effect of getting older is the decline in skeletal muscle tissue, also called sarcopenia. Particularly in postmenopausal women, there is a decline in bone density, which can lead to osteoporosis (Mayer et al., 2011). In summary there are several unfortunate side-effects of getting older. However, there are many ways physically to avoid detrimental outcomes of the aging process. 

Housh et al. (2017), recommends 150 minutes of moderate intensity physical activity for older adults. For someone going through natural aging effects, it's important to customize a program specific to them and their age group. A review from Cochrane took 6700 participants and had them strength train 2-3x/week, and found that there was a drop in resting heart rate, increased mitochondrial activity and V02 max, increased muscle strength and higher mobility in general. Another study in the review from Burke et al. did an 8 week program of balancing and strength training in postmenopausal women with osteoporosis, and found improvement balance and isometric muscle force in the knee and ankle joints. Lastly, Alfieri et al. studied people around 70 years old for 12 weeks. They performed a mixture of strength training with sensorimotor training (postural control exercises on uneven surfaces), and demonstrated sensorimotor training was superior to just strength training.  In regard to strength training, there is a neural adaptation and improved frequency of motor skills. Adding in the sensorimotor helps in coordination, balance, postural control and transferring this type of muscle force onto activities in their everyday life, such as standing up, carrying shopping bags, walking down stairs, etc. One area of concern when lifting heavy loads is that it can raise blood pressure, heart rate and cardiac output. It's crucial to keep this in mind while training an older adult, especially those with uncontrolled blood pressure.