Around 75% of the disease that plague modern society can be related to the following:
- Level and type of Physical Activity
- Food choices and quantity
- Alcohol and tobacco consumption
By far the most important of these is PHYSICAL ACTIVITY. Cardiovascular activity is not enough. There is a huge amount of well-documented evidence that high intensity resistance training produces gains in the cardiovascular system as well as in the locomotor system. NO amount of cardio will ever have any effect on the locomotor (musculoskeletal) system (other than injurious) It has no effect on the metabolism, nor will it increase the level of rejuvenating growth hormone.
Aging, functional capacity and Eccentric Exercise Training
The loss of muscle mass and strength are THE primary cause of frailty, limited function, loss of quality of life and life expectancy in the 65+ population.
Safe, resistance training focusing on eccentric exercise that combines high muscular force and low energy costs, which are the primary tool for reversing some of the physical debilities associated with aging. Benefits include:
- Improved coordination of motor units
- Increased blood supply to muscles and improved blood vessel health
- Increased resistance to muscle fatigue
- Biochemical improvements, for example, increased sensitivity to insulin
- Improved blood fat levels
- Reduced risk of heart disease
- Enhanced metabolic health
- Increased longevity
The Positive Effects of Negative Work-Increased muscle quality and decreased fall risk in older populations
Because eccentric training allows for greater force production while minimizing concentric and cardiovascular force, this type of exercise has been proven to be the most effective for older populations. Balance, stability, and fall risk aversion have all improved in such populations as a result of improved muscle quality and strength.
Prevention of cognitive decline and impairment in older populations
Indeed, research has shown that exercise helps protect your brain by:
- Improving and increasing blood flow to your brain
- Increasing production of nerve-protecting compounds
- Improving development and survival of neurons
- Altering the way damaging proteins reside inside your brain, which appears to slow the development of Alzheimer’s disease. Mental Health Benefits from Resistance Training from recent research. Benefits have been shown to include:
- Improved memory
- Improved executive control
- May lessen depression
- Much less chronic fatigue
- Improved quality of sleep
- Improved cognition
- Less anxiety
- Improved self-esteem
Muscle-strengthening activities confer several health benefits, perhaps most notably for older adults, who often are characterized by inadequate muscle mass, strength, and physical functional abilities.13 Evidence supports strength training effects on increased muscular strength15 and power,16 bone density,17 and physical functional abilities such as improved balance and a reduction in the number of injurious falls among older adults.18,19 Strength training can prevent sarcopenia and increase the ability to maintain muscle mass during a weight loss pro- gram.2 0 Strength training positively influences risk factors for diabetes and heart disease by improving glycemic control and insulin resistance21 as well as by lowering blood pressure.22 Muscular strength also is inversely associated with all-cause mortality in men, even after adjusting for potential confounders such as cardiorespiratory fitness.23 The mental health con- sequences of strength training are often touted, but they are less frequently studied and consequently less well understood than the psychological effects of aerobic training.
In addition, resistance training may improve central nervous system functioning, which could have a positive effect on mental health. Van Praag (2009) posits that improved cognition from exercise is likely to stem from multifactorial adaptations involving new nerve cell generation in the brain, an increase in neurotransmitters (chemical substances that transmit nerve impulses across a synapse) and generation of new brain blood vessels, resulting in more efficient oxygen delivery and waste product removal.
Association between muscular strength and mortality in men: prospective cohort study
Muscular strength is inversely and independently associated with death from all causes (http://scholarcommons.sc.edu/cgi/viewcon- tent.cgi?arti- cle=1390&context=sph_epidemiology_biostatistic s_facpub)
Aging, Functional Capacity and Eccentric Exercise Training
This review identifies the loss of muscle mass and strength as the primary cause of frailty, limited function, quality of life, and life expectancy in the 65+ population. Safe eccentric contractions with the combination of high muscular force production and low energy costs are highlighted as a tool that can reverse the physical debilities associated with aging. (http://www.ncbi.nlm.nih.gov/pmc/articles/P- MC3843652/)
The Positive Effects of Negative Work: Increased Muscle Strength and Decreased Fall Risk in a Frail Elderly Population
This study was able to show improvement in balance, stability, and fall risk aversion in elderly population after using eccentric training. Because eccentric training allows for greater force production, while minimizing concentric and cardiovascular force, this type of training is ideal for this population (http://jan.ucc.nau.edu/sll/pubs_files/JGerontolo- gy-03.pdf)
Lifestyle change and the prevention of cognitive decline and dementia: what is the evidence?
Introduction of physical activity can reduce the risk of cognitive impairment in old age. (http://journals.lww.com/co-psychiatry/pages/ar- ticleviewer.as- px?year=2013&issue=05000&article=00003&type =abstract)