The training program involved 63 women and 37 men who were residents of a long-term care facility for the elderly. Th e whole study took place in 10 short weeks.

The details of the program were as follows:

* Only two muscle groups in the body were trained: the hip and knee extensors. A seated leg-extension machine was used to strengthen the knee extensors and for the hip extensors either a wall-mounted cable-pulley system or leg press machine was used. And you can achieve the same results at home without any machines.

* The amount of weight used was 80 percent of the one-repetition maximum or the maximum weight that could be lifted one time only. The weight was increased each training session if possible, and the one-repetition maximum was re-established every two weeks.

* Training sessions lasted approximately 45 minutes for three days a week with a day of rest between sessions. Each session consisted of three sets of eight lifts using each device, plus time to warm up beforehand and cool down afterward. Each lift lasted six to nine seconds with one to two seconds of rest between each lift and two minutes of rest between each set. After the 10 weeks, for the 94 percent who completed the program muscle strength increased by 113 percent, walking speed (gait velocity) increased by 11.8 percent, stair-climbing power improved by 28.4 percent, and cross-sectional thigh-muscle area increased 2.7 percent. Participants could also walk farther and were significantly more stable on their feet. In fact, 35 to 40 percent of those who were chair bound prior to the study improved to the point that they could climb stairs.

* Thirty-eight percent of these individuals were 90 years old or older. Eighty-three percent required a cane, walker, or wheelchair at the start of the study, and 66 percent had fallen during the previous year. The most prevalent chronic conditions were arthritis in 50 percent of the individuals, pulmonary disease in 44 percent, osteoporotic fracture in 44 percent, hypertension in 35 percent, and cancer in 24 percent. About the only things that disqualified someone from participating in this study were a terminal illness, severe cognitive impairment, insulin-dependent diabetes, or a leg fracture within the six months prior to the start of the study. The criteria for inclusion into the study were being over age 70 and being able to walk a distance of 6 meters or 20 feet.

Now, does it NOT make sense to do resistance training 3 times a week to keep your youth? This was published in the New England Journal of Medicine (1994;330:1769.1775)

Simple aerobic exercise totally negated the risk caused by a genetic weakness. This certainly qualifies as the “poor man’s form of genetic therapy.” Can you imagine the news coverage a story like this would receive if someone were able to achieve these results using some very expensive, gene-altering, high-tech therapy? A moderately intensive aerobic exercise program may not have the “selling power” of something like genetic engineering or DNA replacement. But when you consider that it’s free, it’s currently available to everyone we should all use it!

"Being fit provides protection against mortality in these men and women 60 and older, whether they're normal weight, overweight or obese," said researcher Stephen Blair.

Even a small difference in fitness translated into a large difference in mortality — even when compared only with the next highest group, those in the lowest fitness group were still twice as likely to die. Blair said this showed that overweight people should not be discouraged from exercising, even if they are out of shape and can only manage a little at first.

"If you're overweight or obese and you're sedentary and unfit and you start taking three 10-minute walks a day and you do that at least five days a week, you're not going to lose an enormous amount of weight," Blair said. "You're going to still be heavy. But you're going to be much healthier if you do that."

Blair noted that it is still important to maintain a healthy weight and eat a good diet, particularly one high in fruits, vegetables and whole grains.

"But what happens all too often is we focus nearly exclusively on obesity and forget the activity and fitness part."

Source: http://www.NaturalNews.com/023537.html

Golfers who engage in a dynamic warm-up routine have fewer injuries and better performance. In one study, a dynamic stretching routine actually increased club-head speed up over 20 percent after only five weeks. Static stretching after a workout, as practiced in yoga or simply done periodically during the day to relieve muscle tightness, is still beneficial. However, it is no longer recommended for pre-workout warm-ups.

Upper Body Exercises
Pushups (Strengthens shoulder, arm, and chest muscles)
Lie on the floor face down, hands shoulder-width apart. Keeping your stomach muscles tight and toes on the floor, slowly straighten your arms and raise your body off the floor, then lower yourself back down to the starting position. If this is too difficult, you can do modified pushups with the knees on the floor. Do as many as you can in one minute. Rest for 30 seconds, then repeat.

Wall Pushup (Works the chest, shoulders, and arms)
Stand facing a wall, about an inch or two more than arms’ length away. Without locking your elbows, extend your arms straight toward the wall at shoulder level and rest your palms against the wall, supporting your weight as you lean forward. Now lower your chest toward the wall, using only the strength of your arms to do so. Push back to the original position, again using only the strength of your arms. Repeat for 10–20 repetitions and work up to three sets.

Arm Circles (Gives the shoulders and upper arms a workout)
Stand up with your feet shoulder-width apart and raise your arms out to your sides. With your elbows and wrists straight, make small, clockwise circles, about a foot in diameter, with your hands for 30 seconds. Reverse directions, and make counter-clockwise circles for another 30 seconds. Relax and repeat. Work up to three sets.

Bicep Curls (Strengthens the upper arms)
Stand with your feet shoulder-width apart, your arms hanging at your sides, palms facing forward. Bend your right arm at the elbow until your right hand is parallel to the ground, palm up. Bring your left hand over on top of your open palm and push on your right hand while your right arm resists. Repeat with your left arm. Begin by alternating arms, 10 repetitions for each arm. Work up to three sets.

Abdominal Exercises Crunches (A good all-around exercise for the midsection)
Lie on your back, legs bent at knees, feet flat on the floor, hands clasped behind your neck, elbows out. Without arching your back, slowly raise your upper back off the floor as far as possible. Hold this position for two seconds, concentrating the tension in your abdominals. Lower yourself back down. Repeat 10–20 times. Work up to three sets of 10–20 repetitions.
Abdominal Vacuum (An excellent abdominal strengthener)
Stand with hands on hips. Exhale completely. Draw in stomach as far as possible. Feel the tension in your abdominals. Hold for a count of five. Do 10–20 repetitions.

Lower Body Exercises

Flutter Kicks (Good for the buttocks)
Lie flat on your stomach, elbows bent, palms open on floor near shoulders. Breathing steadily, contract the muscles in your buttocks, keep your legs straight, and flutter kick legs as if swimming. Do this for as long as you can, then rest for 30 seconds. Repeat this sequence until you have performed three sets.

Lunges (Good for the thighs)
Stand with feet together and hands on your hips near a chair or wall, in case you need it for balance. Take a big step forward with one leg, bend your front leg, and slowly lower yourself until your front knee is directly over your front foot, your thigh parallel to the floor. Your back leg should be slightly flexed for balance. Return to standing position. Alternate legs and repeat 10 times for each leg. Rest for one minute and perform another set. Rest an additional minute and then finish with your final 10, for a total of three sets.

Quadriceps Strengtheners (Good for the legs)
Sit in a chair with your back straight and buttocks tucked into the back of the chair. Place a towel under your knees for support, and slowly lift one foot until the whole leg is horizontal. Hold the position while you count to three, then slowly lower your foot to the starting position. Repeat with your other leg. Alternate for a total of 10 times on each leg.

Calf Raises (Good for the lower legs)
Stand near a chair or wall, in case you need it for balance. Raise yourself up on your tiptoes as high as you can. Pause for three seconds, then lower your heels back to the floor. Pause and repeat 15 times. Relax for a minute and do another set. You can make this exercise more difficult by holding a weight in one hand, performing the movement more slowly, and/or rising on one leg at a time.

[tags]exercise, home exercise, home gym[/tags]