Use It or Lose It

Use It or Lose It.
Why Everyone Needs Resistance Training,

If you are 40 years old or older, if you ever plan to be over 40, or if you know anyone over 40, you need to read this.

For years we've been told that if we want to live long, we need to get our heart pumping with aerobic exercises at least three times a week. While this is great for your heart and waistline, recent research is revealing that it is only part of the story. More and more recent studies show the critical importance of resistance training to maintain the best health that you can throughout your life.

Most people think of resistance, or weight training, as the domain of the young. Doctors were scared to suggest that older patients lift weights. It was feared that large swings in blood pressure would lead to heart attacks and strokes. Besides, who wants to see grandma in a bikini or grandpa flexing in his speedo?

These fears have not materialized. In fact, The newest American Heart Association guidelines published in 2007 recommend moderate weight training in addition to aerobic training for all adults unless they have severe uncontrolled blood pressure, active chest pain known as unstable angina, symptomatic aortic stenosis, or a few other rare, serious heart conditions.

Now we know that resistance training is absolutely critical for older adults. Over the last several years, a mountain of evidence is forming to show that the group that benefits from strength training the most is older people. Weight training is not just for young people, everyone needs to do it.

Jeff Williamson, MD, a geriatrician at Wake Forest University school of medicine is adamant about the benefits of muscle building in older adults. "I like to say there are really only two reasons why older people end up in a nursing home. One is that their brains stop working, and the other is that their muscles stop working. Especially their leg muscles."

How old is old?
Some loss of muscle cells is inevitable as people age. People in their 40's and 50's need to take prompt action to preserve the strength they still have according to Dr Williamson. For most people, muscle loss starts shortly after age 40.

Sedentary people will arrive in their golden years with much less muscle mass than their active peers. This is critical, because low muscle mass is a leading cause of disability. People wait their whole life to retire, and because of poor habits early in life, they can't enjoy their retirement because of functional disability.

"We see pretty large declines in strength in people because they don't maintain activity," said Barbara Bushman, PhD, professor of health, physical education and recreation at Missouri State University. Lean muscle mass declines about 0.5 pounds per year between age 30 and 60. In one study, 45% of women age 46 to 64 said they could not even lift 10 pounds. But functional strength can be maintained or improved upon for most people throughout their lives.


Give it to me straight, doc. Is there hope?
Although muscle cell loss is inevitable over time, the remaining fibers can be made bigger, stronger and more effective by lifting weights. In addition, muscle endurance can be improved with aerobic activity. Multiple studies have shown dramatic strength increases of 50% or more from just a few months of strength training in older people.

Fountain of Youth.
All of our cells contain organelles called mitochondria, the "powerhouse" of cells. Scientists believe that mitochondrial dysfunction is involved in the muscle loss commonly seen in older adults. A 2007 study looked at the expression of genes in mitochondria of older people before and after a 6-month strength training program. In addition to measurable strength gains, researchers found a remarkable reversal of the genetic fingerprint. After training, the genes in the mitochondria reverted to an pattern similar to those seen in the younger adults.

Bottom line.
"Although the performances of marathon runners and weight lifters decline after 40, well designed and carefully administered training programs can provide dramatic evidence that age-associated atrophy, weakness and fatigue can be slowed," wrote John Faulkner, PhD, molecular and integrative physiology researcher from the University of Michigan medical school. "Master athletes maintain a high level of fitness throughout their life."

Keep active. Start now. No matter your current age, add resistance to your routine. In twenty years, you'll thank me.



Sources:
American Medical News, Sept 15th, 2008
Circulation July, 2007
ScienceDaily 23 May 2007.