Edited by Massimo Armeni
Neuromuscular adaptations to the training of the elderly
As you know, more and more elderly people go to gyms to recover their fitness, either because under medical advice, or even more simply to socialize and have fun.
In this turn-over of clients who sign up and then suddenly run away from the gyms, the statistics tell us that the elderly person is the client who is most successful in retaining, provided that the initial premises and promises are maintained.
Training and reconditioning an elderly person, who has not been training for years or who has never trained, is a far from easy task, both physically and psychologically.
Muscle strength reaches the peak between 25 and 30 years for almost all muscle areas, from the third decade onwards it slowly decreases, and after the sixth decade it decreases much more rapidly.
From the age of 30 onwards we are witnessing a progressive slowing down of the basal metabolism (MB) caused by a progressive reduction of Lean Mass, quantifiable as 450 g. the year, and the consequent increase in Fat Mass; obviously also Total Body Water (TBW) decreases.
Neuromuscular factors associated with increasing age and decreasing strength expression:
- Change in resting hormone levels (T, IGFs, C, HGH)
- Abrupt and acute hormonal response to exercise
- Decrease in intramuscular energy substrates (ATP, CP)
- Decrease in concentration of aerobic enzymes (CPK, PFK, LDH, MK, MATPasi)
- Mitochondrial mass decrease
- Denervation or death of muscle cells
- Decrease in muscle mass, in particular atrophy of FTF IIA, IIAB, IIC fibers
- Decrease in the ability to develop rapid strength
- Antagonist co-activation
- Modification in the ability to activate a muscular district in a maximal way
- Modification in neuromuscular junctions
- Decrease in tolerance and insulin sensitivity
- Clonic, tetanic and maximal decrease in the recruitment of Motor Units (UM)
- Decrease in bone mass (++ osteoclasts) in DEXA and MOC
The most recent research in the field of exercise physiology shows that physical activity can halt and even reverse the physiological performance decrease in the elderly.
Strength gains of between 16% and 174% (!!!) were obtained in reconditioning in women and men aged between 60 and 98 years.
The primary adaptations to these modifications are due to neuroendocrine and subsequently myogenic factors with hypertrophy and hyperplasiamiofibrillar.
The neurogenic adaptations include a great re-activation of the agonist musculature, an increase in coordination of the synergistic muscles, and a consequent reduction in the co-activation of the antagonists.
Those neuroendocrine an important increase of plasma testosterone, HGH (growth hormone) and endogenous IGFs, and a decrease of C (cortisol) at rest and under stress.
Other studies have quantified a hypertrophic response to STF training between 8% and 46% and in the FTF between 5% and 43%, both in males and females.
Different researches have confirmed all these data, specifying, however, that individuals between the ages of 60 and 70 have developed more hypertrophy in FTF IIA and IIB than in older subjects.
Given these premises, a question arises: how to better train the elderly ?!
On television, expert doctors advise training the elderly in an aerobic regime, ditto other specialists, etc.
But if, as we have seen, with age the decrease of the transverse section of the muscle takes place almost exclusively on the FTF fibers of the 2nd type, anaerobic etc. .. etc. ... then why train an elder in an aerobic regime ?!
In reality, the elderly must be trained in an essentially anaerobic regime. IF the aim is to improve body composition, increase the MB, increase osteoblastic activity, increase strength and cross-section of the muscle, the best tolerance insulin and neuroendocrine and psychological improvements.
Aerobic training should NOT be prescribed if the objectives are those just listed, as we could highlight a worsening of the parameters described above and a consequent catabolism if the diet is not balanced.
In addition, increasing the activity of the STFs would decrease even more that of the FTFs.
Exercise prescription
Objective: FTF reconditioning
Warm-Up
- SERIES: 2-3
- INITIAL REPS: 10-15
- REPS IN PROGRESSION: 8-12
- % 1RM: 50-70%, in some cases even 75% (see: ceiling of the ceiling)
- SERIES RECOVERY: from 2-3 'to 90' 'or 60% HRmax
- TYPE OF EXERCISE: pluriarticolari at the beginning and in progression, even mono-articulated in a closed chain
- ROM: subjective in relation to posture
- AVOID VALSALVA
- FRACTIONAL TRAINING: in cases where training is required morning and afternoon
- WEEKLY FREQUENCY: 3die / week
Cool Down
In addition (or as a substitute if the subject cannot train) the vibratory system can be used by prescribing physical activity preferably with the N.EMES® Bosco System.
GOOD JOB!
Related articles: Physical activity and sport in old age
Elderly and fitness
