By Jim Flanagan
As we get older (chronologically), we do not have to speed up the body's aging process by settling into a sedentary lifestyle. Quite the contrary-we need to continue to exercise or begin an exercise program, but not just any exercise program (and there are a lot of them out there). Rather, we need to 'Proper Strength Train' to increase our ability to have a 'Better Quality of Life'. Let's investigate why:
Note: Please obtain clearance from your physician prior to beginning a new exercise program.
1. Aging Bio-Factor: Loss of Muscle Mass & Strength
Aging Bio Fact: After age 40, there is a potential for 1% loss of muscle mass per year
Quality of Life Issues: Lifting objects; Climbing stairs; Squatting and standing up; Reaching.
Proper Strength Training Solution: PST can not help only retard the loss of muscle mass and strength, but when executed properly, can build muscle mass and strength.
2. Aging Bio-Factor: Loss of Flexibility
Aging Bio-Fact: A sedentary life style can actually increase stiffness, swelling, and pain in joints and reduce flexibility and increase the symptoms of osteoarthritis and chances for joint injury.
Quality of Life Issues: Bending, squatting, turning neck
Proper Strength Training Solution: PST will keep the joints, ligaments, and tendons flexible, strong, and pliable, reducing the chance for injury and preserving range of motion of the joint.
3. Aging Bio-Factor: Loss of Bone Density
Aging Bio-Fact: After age 35 (and particularly after menopause in women), the bone reabsorption process outpaces the bone formation process starting a slow loss of bone density which can lead to conditions of osteopenia and osteoporosis.
Quality of Life Issues: Loss of height and posture and the increased chance for small fractures of the spine, hip, and wrist bones which compromise our ability to move our limbs, walk, and do daily activities.
Proper Strength Training Solution: It has been proven that with proper diet and 'proper strength training', bone mass can be increased at most any age and reduce the chance for fractures.
4. Aging Bio-Factor: Increased Ratio of Fat to Muscle (BMI)
Aging Bio-Fact: As we age, our BMI (Body-Mass Index) may increase due to poor diet, lack of exercise, and genetics.
Quality of Life Issues: Increased chance for serious disorders such as cardio-vascular disease, type II diabetes, and joint disorders.
Proper Strength Training Solution: PST and a healthy diet can reduce your BMI and reduce your chance for serious health disorders and reduce the stress on the joints.
5. Aging Bio-Factor:Loss of Basal Metabolic Rate (BMR)
Aging Bio-Fact: After age 35, there is a reduction in BMR and a probability of an increase in fat to muscle ratio.
Quality of Life Issues: Reduction of physical activity which can further lead to a sedentary lifestyle and serious health disorders with the increase of fat to muscle ratio.
Proper Strength Training Solution: PST when executed safely and properly is also a good form of cardio exercise which can increase metabolism and when combined with a healthy diet, can increase your BMR and energy level which can lead to a healthy outlook on life.
6. Aging Bio-Factor: Decrease in Cognitive Thinking Ability
Aging Bio-Fact: Decrease in Cognitive Thinking Ability may occur with increase in age as a result of becoming more sedentary and eating an unhealthy diet.
Quality of Life Issue: Loss of memory and cognitive thinking can lead to: pre-mature retirement and loss of income because you cannot perform job duties; a challenge to live alone; loss of ability to drive your car; a potential for accident and injury because you cannot think logically.
Proper Strength Training Solution: PST when executed safely and properly, can actually stimulate areas of the brain which may conserve and increase Cognitive Thinking Ability.
7. Aging Bio-Factor: Decrease in Cardio/Lung Capacity
Aging Bio-Fact: Aging occurs throughout the body in both skeletal and smooth muscle at different rates, including the smooth heart muscle.
Quality of Life Issue: Multiple issues including serious cardio-vascular diseases; shortness of breath; reduction in active lifestyle; disability and premature retirement; premature death.
Proper Strength Training Solution: PST exercise throughout your lifespan or started with your physician's approval late in life, may reduce your chance for cardio-vascular diseases and increase your lung capacity.
8. Aging Bio-Factor: Increased Blood Sugar Levels
Aging Bio-Fact: Incidences of Adult onset Type II Diabetes is on the rise due to unhealthy diet and lifestyle choices, and genetics.
Quality of Life Issue: Under care of a physician is usually controlled by diet or diet and insulin medications, however when not under control can lead to serious health issues such as loss of sight, serious circulation issues which can lead to limb amputation; disability, premature retirement and death.
Proper Strength Training Solution: PST studies of adults with Type II Diabetes who in combo with healthy diet choices and 'proper strength training' 2 or 3 times per week for 30 minutes/session have shown a reduction in their blood sugar levels, weight loss, and some patients have been able to stop using medication due to a return to blood sugar in normal range.
9. Aging Bio Factor: Increased Blood Cholesterol Levels
Aging Bio-Fact: Incidences of Increased Blood Cholesterol Level (Hyperlipidemia) is on the rise in adults due to unhealthy diets and lifestyle choices, none or little proper exercise programs, and genetics.
Quality of Life Issue: Under the care of a physician is usually controlled by diet or diet and cholesterol reducing medications referred to as 'statins' however when not under control, can lead to serious health issues such as heart attacks and strokes which can produce disability, premature retirement and death.
Proper Strength Training Solution: PST studies of adults with high blood cholesterol levels who in combo with healthy diet choices, medication, and 'proper strength training' 2 or 3 times per week for 30 minutes/session have shown a reduction have shown an improvement in their blood Cholesterol levels and some patients have been able to stop using medication due to a return to blood cholesterol in normal range.
10. Aging Bio-Factor: Elevated Blood Pressure in unhealthy range
Aging Bio-Fact: Incidences of Elevated Blood Pressure (Hypertension) is on the rise in adults due to unhealthy diets and lifestyle choices, and genetics.
Quality of Life Issue: Under the care of a physician is usually controlled by diet or diet and cholesterol reducing medications referred to a 'statins' however when not under control, can lead to serious health issues such as heart attacks and strokes which can produce disability, premature retirement and death.
Proper Strength Training Solution:PST studies of adults with elevated or high blood pressure who in combo with healthy diet choices, medication, and 'proper strength training' 2 or 3 times per week for 30 minutes/session have shown a reduction have shown an improvement in their blood pressure levels and some patients have been able to stop using medication due to return to blood pressure in normal range.