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Derek Grabert, MS, CSCS,*D is an Education Content Coordinator for the NSCA. He holds a master's degree in nutrition and has experience as a university instructor for human nutrition, anatomy, and physiology classes. He has coached high school athletes, special populations clients, and general fitness enthusiasts on the health benefits of strength training, aerobic training, and the integration of proper nutrition.
Very good article for basic strength training information. Wayne Westcott, PhD is a well known authority of strength training research too. Thank you.
Good content for an all-important topic. It is functional however to continue including machine weights in a population for whom bone density is a high priority. Safely fatiguing muscles that will prevent bone losses around hip and spine require 10
more» repetition to fatigue load. In a free weight environment that isn't tolerated by most even apparently healthy older adults.It's also important to include nutrition as a part of the strength training exercise prescription. With the inadequate protein intake of many older adults exercise together with aging can be a double catabolic environment. Last though heavy loads are important for bone density and power is proven to have more bone benefit than slow controlled movement, lighter loads and greater repetition is also valuable if the goal in older adults is gait training. Specificity and function are about each individual you're working with and any exercise is functional for someone depending on where they lie on the continuum at the moment.«less