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Aging and Exercise

Sep 1

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As bodybuilders, we've always known that pumping iron is more than just about building massive muscles and sculpting the perfect physique. Recent studies have confirmed what we've felt in our bones all along - exercise, especially the kind of intense training we do, is like a fountain of youth for our bodies and minds. Picture this: while we're grinding out those extra reps, our bodies are actually fighting off aging at the cellular level. Aging and exercise isn't mutually exclusive. It's like each squat and deadlift is telling Father Time to take a hike.


Scientists have found that our style of training - mixing heavy resistance training work with high-intensity cardio - is hitting aging from all angles. We're not just building muscle; we're fortifying our entire bodies against the ravages of time. Our intense workouts are keeping our DNA repair mechanisms in top shape, like a well-oiled machine. And get this - all that sweating and grunting in the gym is actually keeping our immune systems as robust as a twenty-something's. It's like our bodies are stuck in a time warp, refusing to age normally.


But it's not just about looking good in the mirror (though that's a sweet bonus). This research shows we're literally adding years to our lives and life to our years. Our brains are staying sharp, our bones are staying strong, and we're warding off all sorts of age-related diseases.

Aging and Exercise with Resistance Training


Exercise and aging using resistance training
Resistance Training

Resistance training has a significant impact on muscle mass and strength in older adults, providing numerous benefits that help counteract the natural decline associated with aging. Research shows that resistance training, also known as strength training, is crucial in maintaining and even increasing muscle mass and strength among older individuals.


One of the primary benefits of resistance training is its ability to combat sarcopenia, a condition characterized by the progressive loss of skeletal muscle mass and strength. Studies indicate that resistance exercise is an effective non-pharmacological intervention for mitigating the impacts of sarcopenia, leading to increased muscle mass, strength, and improved muscle function in older adults. This type of exercise enhances neuromuscular performance, with high-intensity resistance sessions showing more significant improvements.


Moreover, resistance training has been shown to improve body composition, muscle strength, and performance in older adults with sarcopenia. It positively influences outcomes such as handgrip strength, knee extension strength, gait speed, and overall functional capacity. While some studies suggest that resistance training may not significantly increase muscle mass in all cases, particularly in shorter intervention periods, it consistently enhances muscle strength and performance.


Additionally, resistance training helps maintain muscle mass, improve mobility, and increase the healthy years of life for older adults. It involves exercises that require muscles to contract against resistance, such as weightlifting, using resistance bands, or body-weight exercises like pushups and squats. These activities trigger metabolic and chemical responses in the body, promoting changes in muscle tissue that support better sugar and fat metabolism.


There is no doubt that resistance training is a powerful tool for older adults to maintain muscle mass and strength, improve functional independence, and reduce the risk of falls and other age-related issues. It is recommended that older adults engage in resistance training exercises regularly to reap these benefits and enhance their quality of life as they age. So the next time someone gives you grief about spending too much time in the gym, just tell them you're not obsessed - you're investing in your future. We're not just building bodies; we're building better, longer lives. Now, who's ready for another set?

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