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 Training Recommendations/ Considerations Hypertension (High blood pressure)

• Lower blood pressure
• better heart rate recovery
• reduce aggravating

factors of hypertension such as stress and extra body weight

• 1-3 sets, 8-12 reps, 2-3

days/week.

• 90 second rest between

sets

• slow eccentric contraction

(muscle lengthening)

• do not hold breath

Osteoporosis/Osteopenia

• puts stress on bones,

which strengthens them

• increase osteoblast

activity (increase bone deposition)

• decrease rate of decline in

bone density

• high intensity, low

repetitions

• focus on lower body
• basic plyometrics, if

tolerated

• avoid high impact
• use caution when loading

the spine Diabetes

• Improve insulin sensitivity

and glucose tolerance

• Reduce risk for disease
• Help control body weight
• Improve Metabolism
• Reduce need for

medication Resistance Training:

• 2-3 days/week, 8-12 reps
• 60-80% RPE
• 8-10 multi joint exercises
• Avoid tight gripping
• Avoid holding breath
• Avoid isometric activities

Obesity

• Increased muscle mass

requires more energy to maintain using some of the extra calories stored in your body

• Increases metabolism rate
• vertime
• Resistance training 2-3

days/week

• RPE @ 7-8
• Cardio 3-5 days/week
• 60-80% of max
• Use proper form to

prevent injury Cancer

• help to keep muscle/avoid

getting weak

• improve mood, energy
• 1-3 sets, 10-15 reps, 2-3

days/week.

• lighter weights
• listen to your body,

possibly avoid muscle damage and just focus on good movements Fibromyalgia

• Reduce painful/tender

points

• Light to medium intensity

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