Is Resistance Training the Fountain of Youth?
Resistance training is the fountain of youth! Well in my opinion at least. I also believe there is a lot of science to back up my opinion so there’s that part too! Ok… I would add a healthy diet and cardio to the mix because that’s part of what I like to call the all 3 system. You have to have cardio, resistance training, and clean eating when it comes to optimal health. However, I want you to understand why resistance training should be put to the front of your priority list when it comes to living a healthier lifestyle and for longevity. When you say the word exercise most people will automatically think about cardio exercises like, walking, jugging, running, cycling, hiking playing tennis, or any type of activity that has an aerobic aspect to it. All of the above are great ways to get cardio in.
In this article, however, I want to focus on the importance of resistance training and why you need to do more of it. It’s not just for the athlete or the gym rat. Resistance training is very important for every individual, especially as we age.
Have you ever heard of Sarcopenia?
Sarcopenia is a condition characterized by loss of muscle mass and strength in the elderly population. Sarcopenia is a type of muscle atrophy disease primarily caused by the natural aging process. Scientists believe that being physically inactive and eating an unhealthy diet can contribute to this disease.
Sarcopenia can greatly impact your quality of life by reducing your ability to perform daily tasks like, walking up steps, carrying groceries, or even standing up without the assistance of the arm on a chair. Most importantly it can lead to the loss of your independence and the need for long-term care. I want to grow old, but I wouldn’t like it if I’m old and have to be dependent of others to help with daily tasks. How about you?
Sarcopenia affects your musculoskeletal system and is a major factor in increased frailty, falls and fractures. Most of these conditions can lead to hospitalization and surgeries, which increase the risk of complications and or death.
Everyone experiences some amount of muscle loss as they age but with sarcopenia, muscle loss happens much faster. The good news is there are ways to treat and even reverse the effects of this condition. How do you do that you ask?
Say it with me… resistance training!
Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or muscle group against an external resistance.
Resistance training is for all populations of people, young or old. It is very important that one starts a resistance training program at a young age and continues it throughout their whole life. Building lean muscle mass is not just for body builders, athletes, or gym rats at your gym. You don’t have to have huge bulging muscle! No, the goal is to build a strong body inside and out.
Why does having muscle mass matter?
Well for one, having more muscle provides you with a stronger appearance and all around better physique. You will look better in your clothes and without them. That’s a plus!
Muscle also helps with movement. Muscles move your body by contracting and then relaxing, or should I say flexion and extension. Think about opening and closing your hand. When you open your hand you have muscles working together that are called extensors. When you close your hand you have muscles working together called flexors. Your whole body operates in this way whenever you move. So you can see the importance of muscle mass as it pertains to daily movements.
What about fat burning and weight loss?
More muscle mass can help speed up your metabolism. People with more muscle will burn calories faster than people with more fat on their body. Adding muscle mass to your body will help you burn more calories at rest. You (BMR) basal metabolic rate increases with higher muscle mass. Muscle cells burn more calories because they require more energy to contract and relax. So even when you are resting or working at your desk your muscles are burning calories.
Resistance to disease
Resistance training coupled with cardio and good nutrition can help prevent or reverse some illness and diseases. Hypertension, stroke, diabetes, heart disease are some of the most common diseases that people face in America. Resistance training can help ramp up those feel good hormones called endorphins. It’s a big reason why people feel good after lifting weights. So it has a positive impact on those dealing with anxiety and depression. Resistance training also improves blood flow. Not just in the body, but also in the brain. Blood flow is needed to help you focus more. It can help prevent other conditions like strokes.
Overall quality of life
Losing muscle mass may cause us to increase premature mortality, lose our independence, and with back and forth trips to the hospital or doctor’s office, it could increase our health care costs. You can also lose muscle power. Losing muscle power means that simple things can become hard. Opening a jar, grip strength, again daily task that we normally perform will become hard. Losing muscle power can result in losing the ability to balance. Losing the ability to balance means you will be more prone to falls.
Different forms of Resistances Training
Free weights (dumbbells, barbells and kettlebells.)
Medicine balls or sand bags
Weight machines
Resistance bands
Suspension equipment (TRX)
Body weight – core (planks), chair dips, squats, push-ups, pull-ups..
Resistance Training Benefits
Builds muscle and strength
Injury prevention
Balance and Flexibility
Weight management and increased body composition ( the ratio between lean muscle mass and fat)
Improves your resting metabolism rate (helps burn fat while resting)
Keeps you mentally sharp
Fights fatigue
Helps with prevention or control of chronic illness like obesity, depression, diabetes, heart disease, arthritis, back pain, hypertension
Improves posture
Increases bone density and strength
Reduces risk of osteoporosis
Boosts self-confidence, improve your body image and your mood.
Improves sleep
Increases self-esteem
Makes everyday tasks easier
Why you need to workout (review)
To stop living a sedentary lifestyle
If working remotely at home, to get you moving
Healthier overall ifestyle
Better physique
To maintain muscle mass as you age (humans lose 3-5% of muscle mass per decade after age 30)
Improve cardiovascular health
Prevention of sarcopenia
Always remember the All 3 System is the key to overall health
Cardio
Resistant training
Clean eating
I have been a personal trainer for over 18 years. During those years God has truly blessed me with the opportunity to train some amazing people. I also had the opportunity to work with spinal cord injury patients and stroke patients while working at a physical therapy clinic for over 7 years. With my exercise science background combined with physical therapy experience, I have been able to formulate very effective strategies to help clients get major results.
I train a client now who suffered from a stroke. When she started with me she had to be helped into my gym with assistance from her father on one arm and her husband on the other. She is one of the strongest people I have ever met. Her work ethic is so inspiring. I developed a structured resistance training routine just for her that helped improve balance and strength. Some of the workouts we did actually helped with cognitive skills too. After a year of personal training my client didn’t need anyone to walk her into the gym. I challenged her by working on taking the steps, planks (which she hates), picking up objects off the ground, and weight lifting. I wanted her to be able to do daily task with confidence. She still trains with me and we do a full body resistance training workout 3 days a week. Her overall strength has improved and her balance is so much better. She takes the steps without any assistance, and most importantly she regained her independence.
When training my clients I always love to see their before and after photos after an initial 6 weeks. The first thing I always noticed was their posture. It’s like something just pulled them back and made them stand up taller. Weight lifting has that type of impact. Not only do my clients look stronger, they also look more confident and happier.
The best results to me is when I hear a client say, I no longer have to take medication or my doctor wants to know what I am doing. Again, the fountain of youth has that type of effect on people. The list goes on, from my mid-70s client being able to play with her grandchildren with no pain, or my client who has scoliosis who has a better posture and no more pain when she is doing other activities. Resistance training can help so many people improve their lifestyle.
So I ask you, should resistance training be a top priority in your fitness routine?