Seriously? A 97-year-old Power Lifter
Seriously?
A 97-year-old power
lifter
Many would be hard-pressed to lift 160 pounds, let alone if
you’re 97 years old. But Edith Traina born in 1922 is part of a group known as
the “power gals”. These senior powerlifters train under the guidance of coach
Bill Beekley, a former world-class power lifter himself.
Why strength train?
Because your muscles “atrophy” or die if you don’t.
Bones also weaken, and this increases your risk for falls and a
fracture.
“Use it or lose it” is Edith’s motto and she knows this from
experience as she’s been diagnosed with COPD and found herself becoming quite
weak, even to walk. Since powerlifting she’s not needed to use oxygen and has
found her daily activities easier.
Sarcopenia is age related muscle
wasting where one can lose up to 3 to 5% of their muscle mass each decade
beginning in their 30s. Osteoporosis
is weakening of the bones which affects millions of women (and men).
Both Sarcopenia & Osteoporosis
can be squashed with heavy lifting.
Research shows AT ANY AGE YOU CAN POWER
UP: Building Muscles and Bones. The more they are challenged the more they can respond and
become stronger.
It can take as little
as a few weeks (to build muscle) and a little over a year to Improve bone
density.
The benefits
*More energy
*Live independently
*Walk independently and upright
*Better balance
*Reduced risk of falls
*Do ADLs with ease (i.e. lift groceries, pick up grandchildren)
*Improved bone density (stronger bones)
*Better concentration
*Increased self-esteem and confidence
*Social activity when done in a group
But I’m afraid I’ll
hurt myself
You’re more likely to hurt
yourself by NOT doing anything. Studies show at least some activity even 10
minutes a day can make a difference. That said strength (or resistance)
training (much more than walking alone) can do so much more for your
body.
American Heart Association Guidelines
Strength
train at least twice a week + aerobic activity (minimum 30 minutes 5 days a
week)
Injury
Interestingly none of
these ladies have been injured from this sport. They’ve been hurt in car
accidents, had sciatica, needed knee and shoulder replacements. Trudy 88 had a
stroke and it affected her shoulder. She was told by her doctor never to power
lift again. “Well, I divorced my doctor after that!” Since the gals
have been pounding iron they’ve noticed their back pain and other joint pain
has improved.
It doesn’t take much time
The ladies meet three
days a week for three exercises: squat, bench press and dead lift. Not everyone
does all the exercises but “you do what you can”. Coach Bill realizes the body
changes, but he works with each individual to get them to their peak.
Not exercised in a while
Edith began when she
was 91 and the other ladies started later in life as well -all new to this
sport. I love the confidence that it builds and it’s “a meditation for me”.
“The competitions are
great, and I usually win because I’m the only one in my age group! It gives me
purpose. The great part is it’s not jarring on the joints. The lift lasts only
a few seconds and then you put the bar down. Again, competing is optional but
it’s fun!”
Beginning
Many of the ladies
began in silver sneakers just lifting one or two pounds. The difference with
this class is there is no end point to how much they can lift. Coach just keeps
adding some weight as they continue to get stronger.
It’s small increments
and he works with your body (stressing proper technique). He doesn’t give you
more than you can handle. You may feel challenged but not
overwhelmed. His philosophy is to build on success!
Challenge and grow.
It’s Safe
This activity is
social and fun. Only one person
lifts at a time, so you’re supervised the whole time! You’re cheered for and receive personalized attention.
Emphasis on proper form is paramount to avoid injury. It’s recommended to do
this under the guidance of a trained professional.
About Author Dr. Tanya Gold, MD
Board certified in
Family & Holistic Medicine. Dr. Gold powerlifts with these women from Tampa
Bay Strong life.
Interested in getting started?
Senior
Strength Training classes for beginners
“Power Up”
Contact
Dr. Gold 813-379-7092.
Become
stronger than you ever could imagine
& Have FUN!☺
& Have FUN!☺
References
Kemmler, Wolfgang et al., The Erlangen fitness
osteoporosis prevention study: a controlled exercise trial in early postmenopausal
women with low bone density—first-year results. Archives of Physical Medicine
and Rehabilitation , Volume 84 , Issue 5 , 673 – 682,2003
Kemmler, Wolfgang et al. Exercise frequency
and bone mineral density development in exercising postmenopausal osteopenic
women. Is there a critical dose of exercise for affecting bone? Results of the
Erlangen Fitness and Osteoporosis Prevention Study. Bone , Volume 89 , 1 – 6
https://www.facebook.com/DrGoldsOptimalLiving/videos/284299175799736/?t=83
That is really nice to hear. thank you for the update and good luck. natural cures
ReplyDelete