Respiratory Effects...............................................................................................................................................
The Respiratory or Pulmonary system consists of the airway passages, the lungs and the supporting
muscles. Due to calcification the airway passages can become less flexible. The muscle fibers, air sacs
(alveoli) and connective tissues in the lungs are less able to expand and contract requiring more effort to
inhale and exhale. Supporting muscles that assist the expansion and contraction of the lungs including the
diaphragm can become hardened and less flexible thereby increasing the breathing effort and reducing
Vital Capacity (the maximum amount of air that can be forcibly exhaled after a full inhalation). Generally,
Vital Capacity is reduced to sixty-five percent by age 50 and to forty percent of the initial capacity by age
- Cardiovascular training can reverse the effects of aging by increasing the strength and flexibility of the
muscles associated with breathing and strengthens the heart muscle.
Breathing and Vital Capacity is further decreased due to arthritic conditions of the cartilaginous rib joints. A
decreased in ciliary action (hair-like fibers that act like cleaning brushes) in the lungs results in an inability
to remove mucous in the lungs thereby restricting oxygen intake.
The chronic lack of oxygenation of the alveoli, as is the case in diseases such as emphysema or
bronchitis, may lead to pulmonary hypertension. This condition can further result in an overworked right
ventricle of the heart. A weakened the left ventricle can lead to congestive heart failure (CHF) and
pulmonary edema in which excess fluid collects in the alveoli decreasing gas exchange.
Muscular Effects
Starting at about 40 years of age there is a general atrophy of muscle (Sarcopenia) and an increase in
adipose tissue (fat cells). By the age of 80 years old, there is an estimated fifty-percent reduction in
muscle mass. The Muscular system includes muscles that are responsible for structure and strength such
as the muscles of the shoulders, neck, arms, legs, back and abdomen. As the number and size of the
muscle fibers decrease, muscles will reduce in size and strength until they are no longer able to perform
their intended function. Tendons become rigid and less elastic and therefore unable to tolerate stress.
Muscles continue to atrophy or reduce in size, not so much with age, as with disuse. It just becomes more
apparent as one ages. Weight training can increase muscle mass and strength and counter the effects of
aging. Skeletal muscle fibers decrease in diameter, particularly in the extensors and flexors, resulting in a
curved posture and an abnormal bending of the hips and knees. Muscle growth as a result of exercise
(hypertrophy) is slowed by the decrease in blood flow.
Exercise tolerance decreases partly due to fatigue. Thermoregulation is affected, which can lead to rapid
overheating. Extreme exercise must be avoided since joints, tendons and ligaments have been
compromised. Recovery from injuries will be slower. In the elderly, scar tissue will form faster than tissue
repair thereby decreasing mobility. Mitochondrial functionality decreases with age, which reduces the
effectiveness of exercise and will therefore slow new muscle tissue growth (hypertrophy). Free weights for
the elderly present an additional risk since muscle reflexes have been slowed.
As tendons and ligaments become less flexible, joint range of motion decreases. A thinning of the joint
cartilage and calcium deposition contributes to joint stiffness which, if not exercised, will cause permanent
immobility.
Bladder control function diminishes as sphincter muscles become lose their tone resulting in incontinence
or bladder leakage. This can become problematic during strenuous exercise. Although considered normal,
it is important for trainers to be aware and realize the embarrassment that this may cause.