Issues particular to the aging athlete Robert J Petrella, MD, PhD, FCFP, FACSM CAC Sport and Exercise Medicine CAC Care of the Elderly Professor Family Medicine and Kinesiology Western University Medical Director Canadian Center for Activity & Aging London, Canada
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Issues particular to the aging athlete€¦ · throughout the day) aerobic activity. 4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously,
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Issues particular to
the aging athleteRobert J Petrella, MD, PhD, FCFP, FACSM
CAC Sport and Exercise Medicine
CAC Care of the Elderly
Professor Family Medicine and Kinesiology
Western University
Medical Director
Canadian Center for Activity & Aging
London, Canada
- Consultant with Carbylan Biosurgery, Sanofi Biosurgery
- Grant support for research activity from CIHR, PHAC,
Paul aged 85yIn healthy adults, including middle-aged, old, and very old (80+ year) cohorts:
1. Frequency of training: 3 to 5 days per week.2. Intensity of training: 55%–65% to 90% of maximum heart rate, or 40%–50% to 85% of maximum oxygen uptake reserve or maximum heart rate reserve; although the recommended relative intensity for training remains constant, regardless of age, the absolute intensity of training, expressed as METs, decreases with increasing age.3. Duration of training: 20 to 60 minutes of continuous or intermittent (minimum of 10-minute bouts accumulated throughout the day) aerobic activity.4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, for example, walking, jogging (in place or moving), running, stationary or outdoor cycling, swimming, skipping rope, rowing, cross country skiing, stair climbing, skating, and various endurance game activities.
Jacinto, aged 77
5. Resistance training: one set of eight to 10 exercises that condition major muscle groups 2 to 3 days per week is recommended (at least initially); however, multiple-set regimens may provide greater benefits if time allows; most persons should complete eight to 12 repetitions of each exercise, to volitional fatigue; however, for older and more frail persons (approximately 50–60 years of age and above), 10 to 15 repetitions per set may be more appropriate.
Tao, aged 98 years
6. Flexibility training: these exercises should stretch the major muscle groups, be performed at least fourrepetitions per muscle group for a minimum of 2 to 3 days per week, and include appropriate static, ballistic, or modified proprioceptive neuromuscular facilitation (contract/relax, hold/relax, active/assisted) techniques; the elite senior athlete may, however, far exceed these thresholds and physical training dosages (ie, points 1–6) in order to achieve the performance levels that are required for competition.
Issues particular to the aging athlete
• Improving risk, reducing dependence, enjoying life