Answers (6)
3
Hi Ebony,
I agree with Natalie. There are a lot of choices here but I'd start with a basic eval. Understanding this post at face value that the clients goal is "upper body and leg strength", personally, I'd first want to know other imbalances, lack of flexibility (or not), stability and mobility. At that point after assessing, would choose appropriate low level intensity exercises following % of body weight protocols for resistance. My approach would likely be whole body weight strength training first ex. including basic TRX, floor work, perhaps band work,DB's and maybe cables. I'd stick to 10 ex. for awhile~at most. Functional ~easy~with proper form progressions ultimately to:plank, oblique plank, squat, press, pull, bridge,trunk rotation, push-ups and watch for compensations. The fact that the client is 70 years of age IMO doesn't change "strength" protocol unless there are previous injuries, life conditions, health history, medications and/or other health risks involved. Add progressions when core/whole body stability is observed, usually within a couple weeks depending on frequency of training.
I agree with Natalie. There are a lot of choices here but I'd start with a basic eval. Understanding this post at face value that the clients goal is "upper body and leg strength", personally, I'd first want to know other imbalances, lack of flexibility (or not), stability and mobility. At that point after assessing, would choose appropriate low level intensity exercises following % of body weight protocols for resistance. My approach would likely be whole body weight strength training first ex. including basic TRX, floor work, perhaps band work,DB's and maybe cables. I'd stick to 10 ex. for awhile~at most. Functional ~easy~with proper form progressions ultimately to:plank, oblique plank, squat, press, pull, bridge,trunk rotation, push-ups and watch for compensations. The fact that the client is 70 years of age IMO doesn't change "strength" protocol unless there are previous injuries, life conditions, health history, medications and/or other health risks involved. Add progressions when core/whole body stability is observed, usually within a couple weeks depending on frequency of training.
1
Hello Ebony Stoner,
Do a consultation, like with anyone else, and start from the beginning.
Start with proper form to stabilize, balance and lengthen, twice a week.
Move onto movement without resistance, when the form is correct at all times, start to add resistance. Resistance work is done twice a week with two days rest between; repetitions at 15-25, for one set. Pick 10 moves the client can do, to work the whole body.
Don't forget to do the flexibility work daily, as well as walking.
Activities of daily living need to be taken into account, also.
Age is not the only factor; people can and will surprise you.
Take care,
Natalie
NAPS 2 B Fit
Do a consultation, like with anyone else, and start from the beginning.
Start with proper form to stabilize, balance and lengthen, twice a week.
Move onto movement without resistance, when the form is correct at all times, start to add resistance. Resistance work is done twice a week with two days rest between; repetitions at 15-25, for one set. Pick 10 moves the client can do, to work the whole body.
Don't forget to do the flexibility work daily, as well as walking.
Activities of daily living need to be taken into account, also.
Age is not the only factor; people can and will surprise you.
Take care,
Natalie
NAPS 2 B Fit
1
Hi Ebony,
the program design is ultimately dependent on the result of an assessment, and I agree with Kimberly that age is not the most important factor but the current abilities (or lack thereof) of the client.
A de-conditioned client is at greater risk of falling, and an exercise program must err on the side of safety. For some clients, just standing up from a seated position is an exercise. With de-conditioned older clients, I am always concerned about shoulder issues (even if the client does not say so), and I often start with rotator cuff strengthening before I move to much of the other upper body work. Ideally, I have the client stand as much as possible because he needs to be able to control his own body. I usually start with as much lower body and core strengthening as I can.
Are we still on the same assignment?
Karin Singleton
www.meltnc.com
the program design is ultimately dependent on the result of an assessment, and I agree with Kimberly that age is not the most important factor but the current abilities (or lack thereof) of the client.
A de-conditioned client is at greater risk of falling, and an exercise program must err on the side of safety. For some clients, just standing up from a seated position is an exercise. With de-conditioned older clients, I am always concerned about shoulder issues (even if the client does not say so), and I often start with rotator cuff strengthening before I move to much of the other upper body work. Ideally, I have the client stand as much as possible because he needs to be able to control his own body. I usually start with as much lower body and core strengthening as I can.
Are we still on the same assignment?
Karin Singleton
www.meltnc.com
0
Hi Ebony,
Everyone on here has some great answers. Honestly the question is too vague. There are a lot of important factors that would go into the program for this individual. What is your clients actual goal, maintain strength, maintain or increase mobility, gain strength, these all effect the approach I would take. I would also want to know if he was active prior to coming to you, sedentary, what health issues if any are they dealing with. What past injuries have they had and what type of training have they done in the past.
These are all factors that would effect the programming for the client.
General programming for the aging population I have found that the postural muscles tend to weaken the most as we age, so I would concentrate on those. It might be worth your time to look up the Lifetime Warrior Workout by Dan John. He has some good insight on this population.
http://danjohn.net/2011/08/lifetime-warrior-workout/
Hope this helps,
Tony
Everyone on here has some great answers. Honestly the question is too vague. There are a lot of important factors that would go into the program for this individual. What is your clients actual goal, maintain strength, maintain or increase mobility, gain strength, these all effect the approach I would take. I would also want to know if he was active prior to coming to you, sedentary, what health issues if any are they dealing with. What past injuries have they had and what type of training have they done in the past.
These are all factors that would effect the programming for the client.
General programming for the aging population I have found that the postural muscles tend to weaken the most as we age, so I would concentrate on those. It might be worth your time to look up the Lifetime Warrior Workout by Dan John. He has some good insight on this population.
http://danjohn.net/2011/08/lifetime-warrior-workout/
Hope this helps,
Tony
0
They can do anything and everything a younger person can do based on your evaluation of their exercise and health history, and their personally unique, if any, limitations.
Certainly, like anyone starting out you start by building a foundation, perhaps one set of 15 reps/1 set, for all major muscle groups, 2 to 3 x's a week, 50 to 60% of max. Eventually you may work at 75-80% of max for longer and more often. Like any program it is all about needs, wants, desires and ability and not necessarily age.
Certainly, like anyone starting out you start by building a foundation, perhaps one set of 15 reps/1 set, for all major muscle groups, 2 to 3 x's a week, 50 to 60% of max. Eventually you may work at 75-80% of max for longer and more often. Like any program it is all about needs, wants, desires and ability and not necessarily age.
0
The approach in working with an older client is not different from any other client. Progression may be slower or more drawn out. And the level of fitness achieved may not be as high as if they had started earlier in life. I still do all the things that I need to do in order to design and implement a program for any client. I first have them perform the foundation movements for all the joints and work on posture, ROM and mechanics. I add resistance/regress as indicated by their response to their program. I don't skip the steps for really getting to know each client mechanically and personally no matter their age or any other aspect of them as an individual.
