Prior to the COVID pandemic, I was going to the YMCA because I am an older person and resistance exercise is extremely effective in preserving function and muscle mass. Progressive resistance exercise training (RET) can increase muscle strength, muscle size and functional capacity in older adults. For instance, individuals in a nursing home from 90 to 99 years old were able to increase their muscle strength, on average, an astounding 174%, their mid-thigh muscle area 9.0%, and their walking speed 48% with 8-weeks of high-intensity progressive RET. “By the start of the 21st century we knew that muscle fiber types of older adults were able to hypertrophy (~30% increase in size with 16 weeks of high-intensity RET), transition their fiber type (from type IIX fibers to IIA), and had the capacity to incorporate new nuclei into the fibers. These adaptations are comparable to what is observed in younger individuals suggesting that the muscle of older adults is not limited in its ability to adapt.” There is now evidence indicating that high-intensity RET, when coupled with other best practice diet and optimal medical treatment, results in lower mortality, nursing home admissions, and disability compared with usual care. Resistance exercise is a critical part of the protocol for patients with cardiovascular and related conditions to support a longer healthy life at lower cost.
I live in a part of the country where few people are vaccinated and wear masks to prevent the spread of COVID. I tried going back to the YMCA a couple of times but it was no different there. I am older and my wife has autoimmune disease. She is also on a few immunosuppressive drugs. I could not return to the YMCA safely, and my strength was noticeably deteriorating. I was walking 30 minutes five days a week, but that was not enough. I was still losing strength and muscle mass. I recently dug out my ten pound hand weights and I am back on track. I can do three sets of 20 arm curls, triceps extensions, bench presses, and pectoral flys along with 10 leg squats. That is a thirty minute workout with minimal equipment and all done at home Progressive resistance excercise involves using the weight that leads to fatigue in 15 to 20 repetitions. When I can do 20 repetitions easily, I sould move up to 15 pounds of weight. Begin with the weight that causes fatigue at 15-20 repetitions.
You and your patients can dramatically slow loss of function as you age. Thirty minutes every other day is a small price for a much better ability to do the things you value most during the rest of the day. Walk thirty minutes on the other days to increase endurance. Exercise is an important part of optimal medical therapy.
This maybe why your Multifunction Cardiogram Test results were great, Bill! Keep up the good work and let’s see where you are the next test session!