Benefits of Resistance Training in Special Populations MedX Intern - PDF document

Benefits of Resistance Training in Special Populations MedX Intern Presentation, Summer 2018 What is resistance training? ● Also known as strength training ● Involves a muscle contraction against external resistance ● Can be done to build muscle, tone, and/or improve endurance ● Various ways to be done: free weights, machines, bands, body weight, water bottle, wooden dowel...basically anything! ● General Benefits: increase muscle mass, improve flexibility, improve balance, decrease fall risk, improve posture, improve bone density, improve ability to perform activities of daily living Tips for Resistance Training ● Train every muscle group, at every joint, and in all planes (directions) of motion ● Include exercises that are more functional for performing activities of daily living ● Activate your core (bracing) ● Warm up: 5-10 min light-moderate intensity to get blood flowing, get muscles ready for activation, and help prevent injury ○ Dynamic: Prior to exercise to prepare joints for movement ● Cool down: 5-10 min light activity to get HR back down to resting ○ Static: Post exercise hold stretches 30-90 seconds to feel light to moderate discomfort Resistance Training for Special Populations Condition Benefits from Resistance Recommendations/ Training Considerations Hypertension (High blood -Lower blood pressure -1-3 sets, 8-12 reps, 2-3 pressure) -better heart rate recovery days/week. -reduce aggravating -90 second rest between factors of hypertension sets such as stress and extra -slow eccentric contraction body weight (muscle lengthening) -do not hold breath

Osteoporosis/Osteopenia -puts stress on bones, -high intensity, low which strengthens them repetitions -increase osteoblast -focus on lower body activity (increase bone -basic plyometrics, if deposition) tolerated -decrease rate of decline in -avoid high impact bone density -use caution when loading the spine Diabetes -Improve insulin sensitivity Resistance Training: and glucose tolerance -2-3 days/week, 8-12 reps -Reduce risk for disease -60-80% RPE -Help control body weight -8-10 multi joint exercises -Improve Metabolism -Avoid tight gripping -Reduce need for -Avoid holding breath medication -Avoid isometric activities Obesity -Increased muscle mass -Resistance training 2-3 requires more energy to days/week maintain using some of the -RPE @ 7-8 extra calories stored in -Cardio 3-5 days/week your body -60-80% of max -Increases metabolism rate -Use proper form to overtime prevent injury Cancer -help to keep muscle/avoid -1-3 sets, 10-15 reps, 2-3 getting weak days/week. -improve mood, energy -lighter weights -listen to your body, possibly avoid muscle damage and just focus on good movements Fibromyalgia -Reduce painful/tender -Light to medium intensity points Arthritis -Reduce joint pain -Move joint through full range of motion in a controlled motion Anxiety/Depression -Increased mood by production of mood elevating hormones