Strength Training: The Elixir of Youth?

As a strength & conditioning coach, I am continually researching methods of strength training and its many benefits. I could write pages and pages on the benefits of strength training alone without even delving into the area of training methods. In this blog I have decided to focus on one particular benefit of strength training that is of relevance to everyone.

I am constantly trying to encourage people why they should include strength work in their training program but due to the misconception that strength training is the same as bodybuilding, many people still avoid it (there are many differences between the two, but that is for another discussion). I was reading an article by Mike Boyle (strength coach) and instantly I saw a benefit of strength training that people couldn’t ignore and there is hard evidence to back it up:

Strength Training has anti-ageing affects at a cellular level.

Boyle referred to a study carried out by researchers at the McMaster University, Ontario, USA studied muscle tissue at a cellular level using biopsy. The study compared a group of 25 subjects all over the age of 65 to a group that had an average age of 22. The over 65 group took part in a strength training program 2 days a week for 6 months and then the biopsies were repeated.

The muscle tissue of the over 65’s had changed at a cellular level and in some cases (1/3) now actually resembled that of the 22 year old group.

Dr.Simon Melov who led the research stated:

“The genetic fingerprint was reversed to that of younger people- not entirely, but enough to say that their genetic profile was more like that of young people than old people.”

This has significant implications as strength training may prevent and even reverse muscle wastage/atrophy which is a problem that can be linked to ageing, making it harder for older to function on a daily basis.

Another, perhaps more well documented, benefit of strength training is that it can improve bone mineral density (BMD) to help prevent degenerative conditions such as osteoporosis.

One of the most standout studies I read showed significant improvements in BMD amongst elderly women who engaged in a strength training program for 1 year.

In the study (by Rhodes et al., 2000) published in the British Journal of Sports Medicine, 44 elderly women (mean age of 68.8) were assigned to an exercise group or control group. The exercise group did 3 x 1 hour sessions per week of progressive resistance exercise to strengthen the major muscle groups. The control group were instructed to continue their normal daily routines. BMD was measured before and after by dual X-ray absorptiometry.

On average BMD increased in all measured areas in the exercise group. This is made even more significant by the fact that the control group showed a decrease in BMD over the same period of time. This provides evidence that strength training not only slows or prevents reduction in BMD but can reverse the process. It also shows that it is never too late to start strength training.

These 2 studies show reversals of age related degenerative processes in the body. Given that huge amount of research and money goes in to improving cosmetic surgery, hormone treatments and creams/lotions to hide ageing on the outside of our bodies, it is perhaps time, more people started to prevent/reverse the ageing process on the inside first and let the rest look after itself.

There are also plenty of studies suggesting Lean Body Mass percentage is a direct indicator of biological age. The higher the LBM % = the lower the metabolic age. Strength training helps increase LBM.

I have recently heard a few cases of medical professionals telling people they shouldn’t be strength training because they have reached a certain age. Yet, all the evidence I can find suggest strength training (performed safely) has nothing but benefits for all ages!!

I would encourage everyone to engage in a consistent and well structured strength program to protect your bodies for the future and maintain great function and movement long into later life.

Be More Dog!!

I was looking after my mum’s dog recently for a week and during this time it got me thinking. What if parents treated their children like pet dogs??

 

The World Health Organisation estimated that globally in 2010 there were 42 million obese children under the age of 5. They also suggest that overweight/obese children are more likely to be overweight/obese as adults. It doesn’t take a fitness, healthcare or nutrition professional to explain why. Junk food, sweet drinks, games consoles and social media have contributed massively to this problem. And. this brings me back to my original question. What if parents treated their kids like pet dogs?

Dog owners ensure that if their dog hasn’t been out running about all day that they take it for a lengthy walk. Some owners will eve walk their dogs twice per day ensuring they get adequate exercise. Then look at nutrition; the food owners give to their dogs is the exact nutrient profile required for the animal to be healthy. All the essential vitamins, minerals and macronutrients are present in each meal. The dog will generally be fed the same number of meals at the same time everyday. These meals are then washed down with water, not coke, not red bull, not squash. “Make sure there’s water in the dog’s bowl” – I hear this from my mum every time I take the dog, even if only for an hour. So, why are owner’s so consistent and strict when it comes to their dog’s nutrition and exercise? – Because it keeps the dog healthy.

Imagine then that the same was applied to children.

• Exact nutrient requirement met at each meal.
• Daily bouts of exercise/activity.
• Regular hydration using 2 hydrogen atoms beautifully bonded to an oxygen atom rather than ingredients I can’t even spell.

Now, I understand, this view may be extreme and that kids need to be kids and enjoy some chocolate, sweets, fizzy drinks. I agree but in moderation ( and moderation doesn’t mean once a day). I suggest using it like a cheat meal like I would with my adult clients. Reward them for good behaviour such as getting outside an being active. When you think about it, is it more cruel to give a child a smaller portion size/tell them they can’t have chocolate today – or – to let them slowly become overweight through poor lifestyle leading to many other problems?

I believe if more parents treated their kids like dogs then obesity rates in children would be nowhere near as high. It would also help to form better eating and exercise routine for adult life as after all we are “creatures of habit”. I hope rather than cause controversy comparing a child to a dog that I have made people think just how ridiculous it is that in terms of exercise and nutrition many pets are looked after better than some children.

Hopefully an interesting topic for my first blog. Enjoy and please feel free to comment.

 

Welcome to my blog!

I have mainly decided to start blogging so that my Facebook followers aren’t having their news feeds puked by debates and discussions. I can now simply share the links and people can decide whether they want to read it. I will be discussing all things fitness, providing advice and sharing my knowledge.

I would like to start by saying words are not my strongest suit. I have plenty of knowledge and experience but sometimes translating that into text doesn’t happen too easy. Until now I have often linked articles to my face book for this reason. But then I decided that reading textbooks, journals, doing degrees, courses and over 6 years experience I shouldn’t have to rely on someone else’s words.

My main aim of this blog is to separate the bullshit from the fact. I am constantly seeing magazine articles making claims and people take this as gospel and go to the gym and do it. I try and go straight to source and look at the original scientific study the claim is based on, evaluate its significance and make decisions based on empirical evidence.

I want anyone who reads my blog to get interactive. I hope other fitness professionals will contribute and join in discussions and other gym goers, athletes etc will feel free to ask questions.

I already have several topics spinning in my head and can’t wait to get writing but if you have a topic you would like me to cover then let me know.

Thanks
Paul