With success story after success story, I just had to write about what experts are calling the fountain of youth. Research with 60-, 70-, and 80-year-old men and women has demonstrated many physical and mental improvements from a well-designed strength-training program. For example, after 12 months of strength training, Tony Glotzbach, 55, added five pounds of muscle, lost 14 pounds of fat and has increased his overall strength by more than 50 percent. Glotzbach has also improved his productivity at work. His focus is greater at work, meaning that he can concentrate and prioritize at a greater level than most men and women. But what about older adults, you ask? Bob O’Connor, 67, added three pounds of muscle, lost 13 pounds of fat and reduced his blood pressure medication by half in just 12 weeks of training. The trainers at the Wellness Center have noticed one important thing: those who needed strength-training exercises the most, benefited the most. There is simply no age limit on strength training and muscle building. In fact, the following are just a few reasons every adult over 50 should make strength training a regular part of his or her lifestyle.
MAINTAIN OR STOP THE LOSS OF MUSCLE Rather than being concerned about building big muscles, people over the age of fifty should really be more concerned with having too little muscle. It takes years, countless hours in the weight room, a fine-tuned diet and genetic potential to build larger muscles. In fact, after the age of 20, the average person loses seven to eight pounds of muscle tissue every decade. This progressive muscle loss is responsible for two of life’s major problems. The first problem is that your capacity to function is reduced, which leads to less physical activity and further muscle loss. The second problem is reduced calorie use, which leads to a slower metabolism. A slower metabolism means that eating the same amount of food will result in body fat gain.
MAINTAIN YOUR METABOLISM Due to muscle loss, your metabolism decreases by as much as five percent every decade of adult life. This is because every pound of muscle uses dozens of calories a day just to maintain itself. So when you lose muscle, the calories that were used to maintain the muscles now go into fat storage.
INCREASE METABOLIC RATE Adding muscle automatically increases your metabolism. Research at Tufts University revealed that adding 3 pounds of muscle produced a seven percent increase in the resting metabolic rate. At rest, a pound of muscle requires over 35 calories a day just for maintenance. Therefore, by increasing muscle that results from strength training you increase the amount of calories being burned.
INCREASE BONE DENSITY Because your muscle condition largely determines your bone condition, weak muscles lead to weak bones, and strong muscles lead to stronger bones. Research has found that strength training helps to maintain bone strength and can serve as an excellent preventive measure against osteoporosis. Strength training is an activity that will develop a stronger musculoskeletal system and help your bones resist deterioration.
THE BOTTOM LINE People need to understand that you don’t get strong in order to do strength-training exercises – you do strength training exercises to get strong. Dr. William Evans, one of the leading researchers on exercise and aging, says it best, “You’re never too old to exercise, but you’re probably too old not to exercise.” As you’ve read, the reasons for strength training are compelling. So commit yourself to a sensible strength-training program that can add years to your life and life to your years.
Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master’s degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine’s editorial advisory board. Carlos can be reached at 502-896-3900, ext.142.