Gravity Fx Fitness

…..and the best way to lose fat!

A study involving seniors showed that exercise, specifically resistance training, can reverse the aging process. Researchers at McMasters University Medical Center in Ontario, looked at the effects of strength training on 25 older men and women, with an average age of 70.

These healthy seniors were able to rejuvenate muscle tissue and reverse cell aging, attributed to age. Researchers looked at mitochondria function. The mitochondria are referred to as “the powerhouse” of cells. A decline in mitochondria function was shown prior to starting this exercise program.

The strength training actually reversed this cell decline to levels similar to those of younger adults. The participants also improved their strength about 50 % in this twice a week, 6 month program. They had never done any formal weight training.

An interesting note, 4 months after the study ended, most of them were no longer exercising at a gym, but were doing resistance training at home with simple objects, including resistance bands. They were still as strong with the same amount of muscle mass.

Another study has shown that older adults with muscle atrophy are associated with functional impairment and physical disability. Sarcopenia – reduced skeletal muscle mass in older people – may be an important and potentially reversible cause of morbidity and mortality. Older women may be more susceptible to these ill effects. This study was reported in the Journal of American Geriatrics Society.

A third study found that physical activity and leg strength were important predictors of mobility decline in older persons. Meaning, for best prevention results, you need to be physically active and do strength training for the legs.

You’ve heard me say it before – “move it or lose it.” Not only do you need adequate movement for prevention, but you need to do some resistance training to maintain lean muscle tissue.

The good news is that this can occur at home with basic exercises and little equipment.   Bodyweight exercises such as squats, stepups, and pushups can be done by most anyone.  These exercises can be modified to adapt to individual conditions.

Pushups can be done off the knees or against a wall to start and then progressed to a more demanding version.  Stepups simulate the motion required to go up stairs, something that can be challenging for many seniors.  You can start with a low step and then progress to a higher one as your strength improves.

Bodyweight squats will help strengthen your lower body and make it easier to get up from a chair.  You can hold onto something for balance if you need to.  Dumbbells are a simple, but effective way to increase your strength.  They can also be used at home.  Combine them with the bodyweight exercises mentioned and you too can turn back the clock on aging.

Combine bodyweight exercises with dumbbells, tubing or bands, and joint mobility training and you just might find the “fountain of youth.”

Get moving!

Brian

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