Trog Says "Lifting Weights is Good"

This article is from our November support group newsletter. Enjoy!!!

Strength Training... The Next "Fountain of Youth"
Lifting weights has always been seen as a "burly man" activity or something that would give women big, ugly muscles. Recent research conducted and analyzed by Consumer Reports now suggests weight training may be the best exercise choice of all. The study of about 9000 people ages 20 to 82 found that those with the greatest arm and leg strength were 25% less likely to die prematurely than those with the least strength.

Age and Strength
The decline in muscle mass and strength begins as early as age 40. Significant reduction in strength can be seen between the ages of 50 and 70. Why does this occur? While some age related declines in strength are attributed to hormonal changes, most strength loss is due to a lack of physical activity. Sitting at a desk, in a car and on the couch all contribute to a loss of strength. Fewer hours spent playing sports and jobs that favor clicking a mouse or picking up a pencil instead of a shovel contribute to the phenomenon.

Reversing the Trend of the Eighties
The eighties and nineties saw hoards of people walking on treadmills trying to burn fat and improve their health. The only people in the weight rooms were athletes and body builders. We now know that lifting weights is good for all ages. It also offers more overall health benefits than cardio training and can be done in less time. The study was able to show that weight training had a positive effect on the strength of the heart, improving blood sugar levels associated with diabetes, increasing bone strength and density and reducing stress and increasing mobility.

Big Gains Come From Smaller Weights
Weight training does not have to involve hundreds of pounds of barbells and elaborate machines. Not everyone needs to lift 300 pounds to improve their health! The best weight training programs are designed to improve strength, balance, stamina and flexibility. They incorporate a cardiovascular strengthening component built into the strength training program. By modifying the specific group of exercises and the intensity, your heart rate can either be increased or decreased depending on the need.
They stimulate balance by incorporating one leg lifts and the use of instability toys like BOSU, toggle boards and half rounds.

Get to the Gym NOW
If you have never lifted weights before, get some professional help to guide you through the process. By hiring a pro, you'll make it easier to succeed, see results faster and reduce your chance for injury. Make sure you learn how to breathe properly; hold your body and the weight in the correct position; control the speed of the weight for maximum benefits and make the time to stretch your whole body at the end of every session. Stretching time leaves your muscles long and ready for the next weight
training session while also helping to reduce stress. Your weight training is the most important time you will spend at the club.

By bluesky
Posted November 4, 2009 at 7:08 pm
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Woody-

Thanks for posting this information. I am not an expert but I understand that muscle pulling on bone makes the bone stronger. So, I am serious about weight lifting-- in a safe manner , of course.

I wonder what it would look like to see older people who do not get progressively more frail as they age. I just haven't seen many healthy /strong older women or men for that matter.

I think trying to build and retain strength as we age is so important both physically and mentally.

Do you have a list of the upper body and lower body weight lifting exercises that you think make a balanced program?

Bluesky

By Catkin
Posted November 5, 2009 at 3:28 am
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I beg to disagree with Bluesky as I am amazed to see so many fit people. I know people in their mid 60s who are in to serious cycling (French Alps serious). Now I know mid 60s isn't old but think back to when you were a child (I'm a child of the 50s) and people were old at 30 years. Nobody did much exercise, people grew old and looked old.
My parents in law are in their 70s and do weight training after m-i-l was involved in a car accident and needed to strengthen her shoulder. They've been going to the gym for 10 years and are surrounded by like aged people.
My gym has a very varied age group from 20 - 65 I would guess.
I read recently that there are now 4 definitions of ageing;
young
middle aged
young elderly
old elderly
(don't know where I fit in? 51 but certainly don't/can't think of myself as "middle aged" . Maybe I'm in denial.
Anyway I started off weight training and serious keep fit last year due to my diagnosis and I've never felt fitter.

By DeskJockey101
Posted November 5, 2009 at 9:14 am
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Good article, and about time. Actually my physical therapy strength exercises are done with weights and bands. I use eihter a 2 lbs or 3 lbs depending on the exercise they want me to do and I do about 45 minutes of exercise. Each one is to 5 minute timmer. These exercises I do target a certain muscle group.

I also have a walk with Leslie Sansone tape I do that requires 1.5 lbs wrist weights during the program. All gentle movements, this tape does both strength and cardio. I enjoy the tape as well but for any move I can not do, I simply walk in place... just my 2 cents worth, Lindie, aka deskjockey101

By littlechill
Posted November 5, 2009 at 10:15 am
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Thank you for posting this newsletter. I have lifted weights for the last 20 years, but when I fractured my vertebrae last year I stopped the weights. I am so grateful for my physical therapist who started me back with stretch bands. I am now lifting weights again and it is great to begin to feel strong instead of frail. I had to beg my Dr. to send me to a Physical Therapist, even though he had diagnosed my Osteoporosis 8 years before. I wish Doctors would send us to a Physical Therapist first thing. Thank Goodness for SequoiaHealth.

By sdivas
Posted November 5, 2009 at 11:40 am
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Catkin, I'm 62 and take Pilates Reformer, ballet barre and Yoga. There are women in their late 70's in both my Pilates and ballet classes. A couple in their 80's take weekly private Reformer classes. Suza Francina's Yoga book shows people that are well into their elder years continuing a yoga program. I think it depends on the individual and finding an exercise program that is enjoyed.

By SusanRae
Posted November 6, 2009 at 3:42 pm
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BLuesky,

Do you remember Jack Lalanne? Stilll going strong at 95. http://cbs2.com/thepulse/Jack.LaLanne.Fitness.2.1203174.html

He may not be the Jack Lalanne we know and remember from 30-40 years ago, but still, something we can aspire to . . .

Susan

By Char42
Posted November 7, 2009 at 8:56 am
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I probably can thank weight lifting for not suffering a fracture as I have lifted since age 12. First the heavy stuff and now at age 67 reps with 5 to 8 pounds.
T score has been -4.0 to -4.2 the last 5 years and not much better the last 15 years. Other exercises include a stepper, zig zag biking and walking.
I avoid Bisphosphonates.

By Char42
Posted November 9, 2009 at 5:45 am
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Hey Woody
Sometimes I use 10 pounds, problem I have is costochrondritis from all the years of heavy weights.
Last time I jerked 100 pounds overhead with my left arm really fixed the ribs. Right side was OK, therefore at age 50 I stopped the heavy weights. I have had rib study xrays 4 times and even recently, normal study.
Now it does not take much to irritate the ribs, ouch.

By SequoiaHealth
Posted November 9, 2009 at 7:09 am
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Hi Char42:
Well of course we have a wide range between 10 and 100. I would guess that if the ribs still bother you it is another problem (probably total body inflammation) complicated by the weight. The inflammation may also be keeping your scores low as well.
Woody

By Char42
Posted November 9, 2009 at 10:52 am
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Hey Dr. Woody
The rib problem is from costochrondritis, inflammation of the cartilage between the ribs from over use. I have over used the ribs and I still over use the ribs, no problem on the right side. Left side was my inner skating side and I have wiped out on that side. Have seen several Doctors and the opinion is Costochrondritis.
http://www.mayoclinic.com/health/costochondritis/DS00626

By mapetty
Posted November 16, 2009 at 2:07 pm
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The weight lifting approach mentioned in the article sounds a lot like the "functional" lifting approach found in the book "The New Rules of Lifting" (also a women's version). Has anyone out there had experience with this? I have gone through some of the workouts, but didn't totally follow the program as I couldn't give up my distance running (which I am now ready to forego, as the decline in my scores is telling me it is detrimental if anything).

By SequoiaHealth
Posted November 16, 2009 at 3:24 pm
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Hi mapetyy;
It is functional but not from the book you are talking about. There is no need for a women's version. Men and women can do all the same activities to their ability. Running is fine but must be supported with weights. There are four other factors also important when it comes to helping your bones. As I have written about before, no one factor alone will do the trick.

If you have further questions or if you want to join our osteoporosis support group please feel free to email me at bebonestrong@sequoiahealth.com.

Woody McMahon

By mapetty
Posted November 17, 2009 at 2:11 pm
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Just to clarify, I believe the difference between the original and the women's version of the book is that in the women's book there is a chapter on nutrition, as well as a chapter addressed specifically to women, explaining all the benefits of lifting as well as debunking the myth that women's exercises need to be modified from men's. And the photos of the exercises use a female. I believe the routines in both versions of the book are pretty much the same for men and women.

Welcome to Inspire!

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