1. Strength & Flexibility Training
Abby Clinton
Middle Age and Elderly

2. What is Strength Training?
Physical exercise
Specializes in the use of resistance
Induce muscular contraction
Builds strength, anaerobic endurance, and muscle size
Strength Training?

3. Why is Strength Training Important?
Helps to make everyday tasks easier
Build muscle strength
Reduces blood pressure
Increases the amount of calories burned
Lowers risk of osteoporosis
Helps to improve body’s balance and stability

4. With routine use Strength Training can also…
Help increase circulation
Prevent high blood pressure
Reduce risk of disease
Reduce risk of heart and health issues

5. Why is Strength Training often overlooked?
Women: afraid of becoming too muscular (bulky)
Fear of hurting ones self
Uncomfortable with gym equipment
Uncomfortable with gym environment
Focus on importance of cardio exercise

6. Common Misconceptions of Strength Training?
In Women
Myth:
Using heavy weights will make them bulky (or more manly)
Truth:
Women do not have enough testosterone to bulk up as easily as men do
In Middle Age and Elderly People
Lifting heavy weights at that age will hurt them more than help them
Lifting heavier weights properly, can prevent osteoporosis and help shed body fat

7. There are two types of Strength Training
Isometric Resistance
Contacting muscle against stationary object
ex. push ups
Isotonic Strength Training
Contracting muscle through range of motion
ex. lifting weights

8. Why is Strength Training Important for Middle Aged Men?
Metabolism slows as men age
Keep them active
Working muscles on a regular basis (use it or lose it)
Prevents sedentary lifestyle

9. Why is Strength Training Important for Middle Aged Women?
Women lose bone mass easier then men
During menopause, a woman’s low estrogen may lead to osteoporosis
Change in hormones may lead to weight gain
Metabolism slows as age

10. Examples of Strength Training
Lifting Weights: Dumbbells, Barbells, etc. (Isotonic)
Resistance Bands
Selectorizers: Leg Press, Lat Pull Downs, etc.
CrossFit
Push-ups, pull ups, etc.

11. What our bodies experience as we age
As your body ages, the average persons range of motion decrease
Muscle becomes weaker effecting joint aches and back pains
Elderly find doing small tasks difficult (such as, opening a jar or bending over far)
A decrease in bone mass (also could be from lack of calcium consumed in youth)

12. Strength Training in Elderly
Can help with everyday tasks (opening jars, climbing stairs)
Less aches and pains of joints
Decrease amount of body fat
Tone muscle
Prevent Osteoporosis
What type of exercises should I try?

13. Types of Strength Training for Elderly
Free Weights
Elastic Exercise Bands
Cable Machine Exercise
Resistance bands

14. Safety Tips for Elderly
Be careful with adding too much weight
When using weight use a spotter
Do NOT push yourself to extreme weights or activities
Check with doctor before involving yourself in strength training activities
Work through the whole range of motion

15. What is Flexibility?
“Range of motion of your joints or the ability of your joints to move freely”
May also refer to:
Mobility of Muscle around Joints

16. Importance of Flexibility
Increases range of motion in joints
Helps body feel lighter during cardio
Helps body to stay clam (less tense)
Can help make everyday tasks easier ( getting up, bending down, etc.)
Depending on how it is use it could be spiritual

17. Best Flexibility Exercise
Beneficial Flexibility Exercises:
Yoga
Pilates
Pre & Post exercise stretching

18. Easy Flexibility Exercises for Home
Shoulder and Upper Arm Stretch
Back of Leg Stretch
Thigh Stretch
Lower Back Stretch

19. Flexibility Safety Breath with your stretches
Flexibility should never be painful
Hold stretch position for seconds
Stretch slow and smooth
Do Not pulse muscles in order to stretch farther

20. What will you gain from strength and flexibility training?
Toner muscles
Decrease in body fat
Increase in range of motion
Everyday tasks become easier
Better enjoyment of life!!

21. References http://www.bodybuilding.com/fun/briank.htm
training-to-your-workout.aspx
xercisestotry/flexibilityexercises/01.html
Activity/FitnessBasics/Flexibility-Exercise- Stretching_UCM_464002_Article.jsp#.V_L6BjKZPow