Among the most frequent accidents are falls. Older people are particularly affected. With increasing age, the consequences of falls become more severe. The elderly often lack the strength to catch a fall and avoid falling. A full-body training is recommended for them to build up strength and counteract sarcopenia, i.e. muscle degeneration in old age. We would like to explain to you today whether an EMS training for seniors is possible and what has to be considered!
A Rolling Stone Gathers no Moss
Older people often lack exercise, which is why their body fat percentage increases and their muscle mass decreases. When muscles, joints and bones are not needed, they atrophy. With regular strength training, seniors can counteract their age-typical complaints. Strength training is particularly important in old age because with each year without sufficient strength stimuli, bone density is reduced by one percent per year.
However, elderly people are limited in their movements and of course can no longer perform at their best. The intensities necessary for long-term success can only rarely be exceeded, which is why stagnation often occurs after initial successes. A classic strength training with weights is therefore only partially possible for seniors or not possible at all because the joint and cardiovascular loads are too high.
EMS Training for Seniors
The solution is EMS! When training with electrical impulses, the orthopedic load is low, the workout is very joint-friendly. At the same time the metabolism is stimulated because all large muscle groups are trained at the same time. EMS effectively addresses the large, fast muscle fibers that are difficult to reach with other types of training.
Recent studies with men between 65 and 75 years show that seniors can counteract age-typical phenomena such as muscle loss with EMS training. Body fat and weight have also been reduced and muscle mass has been built up, all of which are crucial factors for seniors to maintain their independence in old age and prevent falls, for example.
Being physically active cannot prevent the ageing of the organ systems, but it can slow it down. Through regular strength training in old age, the body remains at a significantly higher level of performance and functionality and many signs of aging can be avoided or at least mitigated.
Up to What Age Can Seniors Take Part in an EMS Training?
Seniors can train into old age, so there is basically no age limit for senior sports. Due to their physical condition, older people may need a longer regeneration period or may be physically limited. However, it also depends strongly on the individual performance and training level of the person because everyone is in a different physical condition at a certain age.
Strength, however, can be trained at any age. Current training scientific findings prove that even people over 90 years can achieve good results with regular strength training with intensities adapted to their age. So there is no age limit for EMS training for seniors! However, a doctor should be consulted before training and a thorough check-up should be made.
It happens that older people wear pacemakers. In this case it is not allowed to take part in an EMS training! You can find further groups of people who should refrain from EMS in our article “Pregnant, Pacemaker or Sick? ‒ When You Should Not Do an EMS Training!”
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