In Thailand you also see them springing up like mushrooms: fitness centers. Maybe you've looked inside and the weights and exercise machines look more like torture equipment. Still, training with weights has many (health) benefits, especially for people at an older age.
Strength training is certainly not only intended to grow muscle bundles. Training your muscles also ensures fat burning, more energy and a better posture. Training with weights and resistance has several benefits for the elderly. For example, there is a reduction in the signs and symptoms of conditions such as arthritis, osteoporosis, back pain, diabetes and depression.
Without regular resistance or weight training, as you age, the strength and size of your muscles decreases. A person over the age of sixty can lose up to a kilogram of muscle mass per year. This is usually compensated in the body with fat storage. With regular training of your muscles you can counteract this loss and even build muscle again.
With more muscle mass, the body also burns more calories. Even at rest. One pound of extra muscle tissue means that your daily calorie consumption increases by 30 to 50 percent. Per day! Muscle training is an excellent tool to control your body weight.
Contrary to popular belief, strength training is not just about making muscles visible. The muscles that are visible, such as your biceps, are just part of a complex system. You also have a group of muscles that is quite small and deep. Proper training improves the functioning of all those muscles together. Your coordination improves, but also your balance and posture.
Strength training is not just for young men as many people think. Women and the elderly can safely exercise with weights. The advantages at a glance:
Arthritis
Studies show that strength training reduces arthritis pain. Muscle strength is improved as well as physical performance. The symptoms and complaints of arthritis are reduced by strength training.
Better balance
If the strength exercises are performed in a good way, the balance of the person is improved. Flexibility also improves, reducing the risk of falls.
Stronger Bones
Bone mass decreases rapidly in old age. Strength training can ensure that bone mass increases again. The bones become stronger, which reduces the risk of fractures in the elderly.
Maintain weight
As one gets older, muscle mass decreases more and more. However, the fat mass increases. Strength training can reverse this so that muscle mass increases again or remains the same. The fat mass can be reduced by strength training. Strength training can speed up metabolism by more than 10 percent.
Stable blood sugar level
Studies show that strength training has a positive effect on blood sugar levels. This is particularly interesting for the elderly with diabetes.
Better mental state
Strength training provides a better mental state that can be helpful in fighting depression. It ensures that substances are released that make you feel better. When the elderly do strength exercises, they become stronger, which increases self-confidence as well as self-image.
Sleep better
People who exercise sleep better than people who do not exercise. Exercising makes you sleep longer but also deeper. There are fewer interruptions during sleep and you fall asleep faster.
Healthier heart
For the elderly, strength training has a positive effect on lowering the risk of cardiovascular disease. Strength training makes the heart stronger. Strength training improves aerobic capacity but to a lesser extent than cardio training.
More testosterone
Through strength training you will produce more testosterone. This is a body's own hormone that is very important for men and women. It is often associated with sex, as it increases your libido. Testosterone also ensures that you can better deal with stress. It stimulates the heart function and you get a better mood and more self-confidence.
Research on strength training
Research shows that exercise slows down the aging of the body. There are differences between cardio exercises and strength training. Cardio training such as walking and cycling has many health benefits. It increases the capacity of the lungs, the heart becomes stronger and the condition and endurance are improved. However, it does not make the muscles stronger or increase in mass. Strength training takes care of this. Strength training strengthens the muscles, increases muscle mass and strengthens the bones.
Source: Health Net, among others.
Who knows a suitable fitness center for elderly training? I don't feel like bumbling in the middle of all those powerhouses.
Most of them don't even know what they're doing. Don't worry about that. Just go and have a good start.
It is also true for me that if I do cardio training (rowing / cycling) and muscle training, I feel much better than if I did not do this. Unfortunately, the gyms in Thailand and especially Bangkok are quite expensive. I hope that an entrepreneur will soon arise who, just like in the Netherlands, offers sports subscriptions for less than 10 euros per month, such as Fit for Free. I think that's why many people take the threshold to exercise.
Get a good bike and go out in the great outdoors – much more fun than sweating it out in a gym. I do it very regularly in Thailand and I feel good about it.
I have a lot of work (physiotherapist) by young people and especially the elderly who do strength training. This regularly causes injuries, especially in the elderly who have no experience with this. The elderly must build up properly, especially with strength training. The older we get, the more susceptible to injuries. Why the emphasis on strength training? Find an activity that you enjoy. Exercise improves our mobility (suppleness), strength and coordination. This improves our stability and also reduces the risk of falling. In addition, all the benefits for health and weight.
My experience after 40 years of physiotherapy is that people only maintain those movements that they enjoy. So only strength training is only for a few. Go for a nice walk, cycle, play table tennis, badminton, tennis….etc And especially a lot of positive impulses because they promote recovery. So laugh and be happy.
I quote the article: Research shows that exercise slows down the aging of the body. There are differences between cardio exercises and strength training. Cardio training such as walking and cycling has many health benefits. It increases the capacity of the lungs, the heart becomes stronger and the condition and endurance are improved. However, it does not make the muscles stronger or increase in mass. Strength training takes care of this. Strength training strengthens the muscles, increases muscle mass and strengthens the bones.
Strength training does have advantages over other forms of exercise, although all forms of exercise have health benefits. Of course, elderly people should only do the exercises under the supervision of an experienced and qualified fitness instructor to prevent injuries.
What kind of capital do you need to and small-scale fitness centers 65 square meters we now have an internet cafe, but that is an expiring business.
I estimate if you want to do it right between 400.000 and 1.000.000 baht. I mean a professional gym. Owned a fitness center in the Netherlands for 20 years. When they were competing in the market I stopped and went to Thailand. Just in time to stop earning dry bread in the Netherlands. Gr Alberto
Good story, very readable.
The effects of regular exercise are clearly and clearly described.
I think everyone who reads this story thinks to themselves: "I need to get some exercise again"
Here are some practical notes and suggestions for daily practice.
The simplest thing is to go for a walk at a good pace for at least 30 minutes a day.
If you want to use more muscle mass, buy a pair of Nordic walking sticks, whereby the total muscle mass used rises to 35/40%.
Swimming is also a great option in Thailand, given the temperature, where a front or back crawl has more effect than our well-known breaststroke.
Cycling is ok, but you need more time for the same effect as walking and swimming.
With all of these activities, make sure you are training in your aerobic range (no panting)
Continue training as the “artist” with pleasure and also for your environment and not as the “architect” with your stopwatch in hand and your eye on the heart rate monitor.
With regard to "strength training" I would rather recommend the word speed strength and/or muscle endurance training, especially for the elderly.
This means: light weights in combination with many repetitions per time unit, e.g. dumbbells of 2/3/4/5
kg. Eg 30 sec. 20/30 repetitions with 30 seconds rest a number of times in a row gives more effect than
Push a 3/40 kg barbell 50x.
If you train outside, do so at an acceptable temperature, provide ventilating clothing and sufficient
liquid (water or a sports drink)
Furthermore, make a feasible planning of your activities, 3 x a week is better to maintain in the long term than wanting to start just 2 x a day in an overenthusiastic mood. This will only lead to injuries and overload.
Move and train with pleasure, which will come naturally after a few weeks and listen to your body.
Good luck everyone.
Steven Spoelder (MOP teacher, sports scientist, personal trainer and enthusiastic thailand goer)
You say: With regard to "strength training" I would rather recommend the word speed strength and/or muscle endurance training, especially for the elderly. This means: light weights in combination with many repetitions per time unit, eg dumbbells of 2/3/4/5 kg. Eg 30 sec. 20/30 repetitions with 30 seconds rest a number of times in a row gives more effect than pushing a barbell of 3/40 kg 50x.
An older person who pushes 3x 30/40 kg….?? Do you mean Arnold Schwarzenegger? Seems like a nonsensical starting point or example for a sports scientist. The rest of your argument also contains some weird assumptions or mostly open doors.
Khun Peter (not a MOP teacher, not a sports scientist, not a personal trainer, but an enthusiastic Thailand-goer and a fitness adept).
I am 61 and have no trouble pushing 3x 30 kg. You really don't have to be Arnold Scharzenegger for that. But the story is clear. Better a few times 30 seconds 2 kg than 3x 30 kg.
To be honest, I don't really like strength training, but I've been back in Thailand for almost 5 weeks now, for the insiders > in Naklua at the Banglumang police station, so at the very tip of Naklua and given the rather moderate connection from there to the center of Pattaya (or the Beergarden) I agreed to walk. Still soon a kilometer or 8 – 9 and I like that.
Now walk it daily, also in the afternoon in the full sun, and back (back in the middle of the night sometimes) and I don't feel any worse. It is a tough walk, also considering the condition of the sidewalks here. Let's hope that I will do the same in the Netherlands next week…..pffft
The comments of ft Hans and Steven (MOP) make sense. The years of experience combined with know-how sound clear. I myself have 38 years of experience as a sports ft in div. to play sports. The following applies to seniors: MOVE, but watch out for overloading, the great danger of going too fast.
A simple and effective combination: cycle to a swimming pool for about 20 minutes, swim for 30 minutes and cycle back.
For a senior couple' Dance together for 2 minutes twice a day. Often advised and that gave many grinning faces.
And if during the last 10 years moving consisted of “exercises for the horizontal forearm in a sitting position”, then first have a medical check whether moving differently and more is responsible.
Tony Cutters. ft in partial rest.
Hi Peter,
We know different forms of training, strength training, endurance training and speed training with different effects.
A combination of power and speed e.g. leads to an explosive movement (gymnastics, judo)
We also naturally use our muscles during cardiovascular training and they are trained to perform a movement for a longer period of time. An effect such as a higher muscle tension, conversion of fat tissue into muscle tissue is achieved in this way without doing specific strength training (high load and few repetitions)
If you read Hans's story above, you can read the same principles and experiences from the angle of physiotherapy.
An example of pressing a dumbbell of 3/30 kg 40 times is no longer for many athletes over 40, but is intended as a warning not to overestimate yourself.
It often happens that someone (also from your year) grossly overestimates themselves and thinks: "I could do it too, I could do it before"!!
I fully agree with you that I am kicking in a number of open doors, but it is good to point out a number of basic rules to a novice athlete.
As for the so-called "assumptions" I will not argue with you, but I refer you to the relevant literature, which also has popular editions for the amateur athlete, of which you are one and the most readers of thailandblog.
In my opening paragraph I already said that this publication is a great way to motivate people to exercise more.
I have nuanced and specified the terminology used there from my professional training, 40 years of experience of approximately 1800 hours per year, active triathlete and ex-owner of a fitness center.
“Kassie an, then the line will not break”, should be the motto.
With sporty greetings,
Steven
Golf is also a great sport, isn't it? Nice outside and many muscles are moving. I don't crack the gym, but there are several options to move nicely. And you should do what you like, right? Then you keep it up well. Of course, tipping beer does not count as a sport.
Oops, I mean golf of course.
I can't help it but when playing golf the anecdote always comes to the surface of those 2 older men, where one asks the other: 'Do you also play golf or do you still have sex?'
I cycle past golf courses as fast as possible………
Some people only start exercising when they are retired and for whom the gym is nothing, I think swimming is a very good sport because you do cardio and you train your muscles. Those who want to train seriously can, for example, join the Masters swimming club of PSV as a foreign member. Last week there were still swimming competitions (master European championships) in London and several people who were over 90 participated, so ……
I swim (almost) an hour every day.
Can be used in a 25 meter pool so that you still have a nice swimming distance and do not have to turn all the time.
I also like it fine.
Price is not too bad. 1000 Baht for a month.
For some time now I have been doing at least once but often twice a day about 30 minutes of exercises in the swimming pool (jogging, cycling, cross-country skiing (spicy) and also some aqua exercises that I have taken from YouTube). The advantage is that you do not overload your joints and therefore run little risk of injury. You can expand the exercises with light weights for arms and shoulders. The result: I feel better, sleep better and although I don't really lose weight I now look more "streamlined". This is a pleasant option, especially in the hot period, since you naturally have access to a swimming pool or can use it.
I have been engaged in heavy fitness training for 30 years. Can still bench press sets with barbells over 100 kg even though already over 60. Can agree with this advice. Side note: Do people get guidance in Thailand? Training with equipment is even easier than with barbells and dumbbells. Learning to train with barbells and dumbbells requires intensive guidance for beginners, otherwise injuries will follow.
Why not sling training? Much easier and a lot less prone to injury. You really only need a tree (branch). And I have seen them regularly in Thailand. When I'm in Thailand I always use it, and I notice that when I'm back in the gym in the Netherlands after two months of sling training, I've lost very little strength!
In addition, gyms in Thailand can be pricey. The cheap "weight centers" with mainly weights are there, but often not easy to find.
If you want to know which system I mean, look for the TRX movies on You Tube. TRX's system is very expensive. I have one, but I also have one from Lidl for less than 20 euros. As well. Decathlon also has them. Even in Bangkok I have seen them in the sports sections of Malls. Something like 40 euros.
You can get that out in no time if you don't have to pay a gym. Instructional videos? You Tube is full of it. Search for TRX training!