reduce the base of support, such as standing with
two legs close together or standing with one foot
directly in front of the other, or standing on one leg.
move the center of gravity and controlling body
For targeting increased power in healthy older adults,
include:
perform training to improve muscular strength.
perform both single-joint and multi-joint exercises for
position while standing, for example reaching, 1–3 sets per exercise using light to moderate loading
transferring body weight from one leg to another and (30–60% of 1 RM) for 6–10 repetitions with high
stepping up onto a higher surface repetition velocity.
stand without using the arms for support, or if this is
not possible then aim to reduce reliance on the upper
limb, such as hold onto a surface with one hand rather
than two or one finger instead of the whole hand.
For enhancing muscular endurance:
perform low to moderate loads for moderate to high
repetitions (10–15 or more).
use short rest periods for muscular endurance
For improvements in strength and muscle training, e.g., 1–2 min for high-repetition sets (15–20
hypertrophy: repetitions or more), less than 1 minute for moderate
use of both multiple- and single-joint exercises with
slow-to-moderate velocity, for 1–3 sets per exercise
(10–15 repetitions) sets.
for circuit strength training, it is recommended that
with 60–80% of 1 RM (repetition maximum) for 8–12 rest periods correspond to the time needed to get
repetitions with 1–3 min of rest in between sets for 2–3 from one exercise station to another.
is recommended.
19