| After 60 years of working I suppose my
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| | older was $20.2 billion in 1994, and that
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| father could afford to buy a coffee shop
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| | is expected to reach $32.4 billion by
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| if he wanted to, but he won't pay $3 for
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| | 2020, according to the Centers for
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| a cup of coffee. I don't blame him. He
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| | Disease Control and Prevention. In one
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| also won't incur the expense nor take the
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| | year 735,000 seniors required doctors'
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| time to stick with a strength training
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| | care as a result of falling.
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| program either. On this point I take
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| | As people age they lose as much as half
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| issue. I took him to a health club once
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| | of their fast-twitch muscle fibers. These
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| and showed him a simple strength training
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| | fibers control quick movements and
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| routine. I told him to do it once a week;
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| | responsible for most of our strength.
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| it would only take a half an hour. I told
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| | That decline can be reversed with high
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| him a year from now he could be
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| | intensity weight training. There is
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| significantly stronger or significantly
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| | plenty of documentation out there making
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| weaker. It was his choice.
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| | the case for strength training for the
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| A year latter I asked him if he ever when
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| | elderly. One study conducted with 90 year
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| back. As I expected he said no. He was
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| | olds:
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| content to walk for his exercise. During
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| | High-intensity strength training in
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| that time he had a couple of nasty falls,
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| | nonagenarians. Effects on skeletal
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| once breaking a rib and once he banged
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| | muscle. Fiatarone MA, Marks EC, Ryan ND,
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| his head pretty badly. We did not know it
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| | Meredith CN, Lipsitz LA, Evans WJ.
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| at the time, but the consequences of
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| | Strength gains averaged 174% %2B/- 31%
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| falling were more serious that we
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| | (mean %2B/- SEM) in the 9 subjects who
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| thought.
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| | completed training. Midthigh muscle area
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| My father became forgetful and could not
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| | increased 9.0% %2B/- 4.5%. Mean tandem
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| focus. It kind of flew under the radar
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| | gait speed improved 48% after training.
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| for a while until it could no longer be
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| | We conclude that high-resistance weight
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| ignored or denied. He recently underwent
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| | training leads to significant gains in
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| a series of tests. We were relieved to
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| | muscle strength, size, and functional
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| know that he does not have the early
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| | mobility among frail residents of nursing
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| stages of Alzheimer's or dementia. An MRI
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| | homes up to 96 years of age
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| revealed that there was damage to his
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| | Of all the people who stand to gain by
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| brain. The doctors speculated that it was
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| | strength training the elderly stand to
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| most likely a result of a fall.
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| | benefit most. It is important not only
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| As people age they lose strength and with
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| | for the increased quality of life
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| that gait speed and then a loss of
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| | strength can bring but to avoid the
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| balance. With the loss of strength they
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| | consequences of weakness - falls,
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| lose the ability to recover from a
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| | injuries, sickness, and death. These
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| stumble. Falls inevitably occur, and
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| | strength increases don't require hours in
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| those that do fall who are weak are more
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| | the gym; do just enough to cause a
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| likely to suffer injuries as result of
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| | change, then come back and do it again in
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| that fall.
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| | a week. With such a program you'll more
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| Falling is the 14th leading cause of
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| | likely to stick to it. You can look
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| death among the elderly.
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| | forward to the next year knowing you will
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| Each year, more than one-third of
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| | be stronger instead of weaker. All it
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| Americans over 65 sustain falls, total
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| | takes a half hour a week. Is it worth it?
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| cost of fall injuries for people 65 and
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| | I am convinced it is.
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