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ANTI AGING AND WEIGHTLIFTING, DOES LIFTING WEIGHTS HOLD THE KEY TO THE FOUNTAIN OF YOUTH?

There’s a new anti-aging medicine in town! It’s not new and it’s not medicine, it’s lifting weights. I’ll say again “LIFTING WEIGHTS”. Really, it’s resistance training but the most common method is going to the gym and picking up and putting down some iron. Aside from creating some s*xy curves, resistance training does WAY more good for the body than bad.

Here are 3 reasons why YOU need to start lifting weights to preserve your youth and possibly reverse your age:

INCREASE BONE DENSITY

Numerous studies have shown an increase in bone density as a direct result of weight training. What does this mean? It means that when you get older climbing up stairs, lifting groceries, or any day-to-day activity that puts physical stress on the body will decrease your chances of a bone fracture due to osteoporosis. Osteoporosis is one of the most common age-related illnesses even if you are of an appropriate BMI or body fat percentage. It’s not so much the stress put on the body that causes the fracture but the inability to RESPOND to the stress put on the body. As bones age they become more fragile and susceptible to minor falls or even something as small as lowering your bum on the toilet seat. Like Rocky Balboa’s quote “It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Your body may be able to sustain impact now, but how is it going to keep it moving forward and at the same capacity for years to come? Think of weight training as a practice your body does to promote resiliency in the things you do daily. You may not think moving around, carrying things, or bending over as “stress” or maybe you do. Either way lifting weights is the answer to promoting pain free and healthy mobility at all stages of life.

KEEPS THE SKIN TIGHT/IMPROVES SKIN TONE

As we age our skin naturally loses tonicity. Why is this? One, as we age our collagen depletes at a rapid rate to support bone density (wink wink, number 1). Two, due to aging, the production of elastin lessens significantly. Elastin fibers are the proteins programmed to enable the skin to bounce back from stretching and making facial expressions. Now let’s dive even deeper into the actual skin cells. The formation of any protein such as collagen and elastin, require the production of ATP, which is made responsibly by each cell’s mitochondria. As we age, the mitochondria start to create less ATP unless prompted to create more. One of the most inexpensive and effective cosmetic treatments for loosening skin is weightlifting! By causing microtears to the muscle tissues, you are causing an inflammatory response to “repair”. Thus, driving blood flow and therefore nutrients to the damaged area. Another plug for you to check your diet: if your body needs repair, how can you repair the area if you don’t have the proper materials? Facts. Other factors such as sun or toxin exposure, and nutritional deficits can impact the rate at which our skin ages, but most people start to see the changes at age 35 to 40 years old. By resistance training early in life and often, you delay the onset of diminished functioning mitochondria and its direct side effects. And even if you are older, it has been shown that starting a resistance training program NOW can even REVERSE the effects of aging skin, given that you are addressing the other important areas of your health and wellness. Think about it, the mitochondria and your muscles are still there, they just need a little extra motivation

HORMONE BALANCING

If you haven’t heard yet, hormones govern EVERY bodily function. In relation to weightlifting, hormones production can be significantly affected by how often and how intense your training sessions are. Common changes in behavior we’ll see that are directly related to hormone decline or imbalance are increased fatigue, decreased appetite, decreased libido, mood fluctuations and many others, but those are the ones we notice the most as we age. Two primary hormones that are produced in relation to weightlifting are testosterone and estrogen. Even though we associate testosterone as the male hormone and estrogen as the female one, they both work in tandem within all genders. Weightlifting boosts testosterone production which improves bone density, muscle development, s*x drive, and energy throughout the day. It has been shown that there is a direct relationship between weightlifting and anti-aging through increased testosterone alone. Estrogen on the other hand does not have so many benefitting factors with increased production, but nevertheless is vital to hormonal balance. In men, estrogen decline puts s***m maturation at risk and in women, it can speed up menopause and its symptoms. In short, causing GOOD physical stress to the body forces the endocrine system to regulate based on external stimuli. The body’s response can be slow acting depending on how your body has been responding to stress to its entirety and how well you’ve been taking care of it, but it can ONLY be beneficial. Like #2 and mitochondria stimulation, hormone production centers need to be stimulated to create the hormone to address the physical stress. If your blood sugar is high, insulin is released, if you exercise, endorphins are released, and you start to feel happy. Make sense? This is not to dismiss those that need to supplement with exogenous hormones to restore proper function but regardless, weight training is the start of the unequivocally positive cascading effect of anti-aging.

If you’ve gotten this far, I’m happy to say to you that when it comes to anti-aging, you are one bicep curl away from a better quality of life. Obviously, the weights don’t lift themselves and but that can be the most empowering part of this article if you think about it. Even though you can’t turn the clock back to your 20’s, you can still feel and function throughout the rest of your life as if you were! It’s not rocket science but yes, there is a little bit of science but really, it’s as simple as picking something up and putting it down again and we all know you can do that!

By Emily Chang B.S Biology, M.A. Performance Psychology. Athlete and coach at High Performance Lifestyle. Instagram

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Regular exercise improves brain regions linked with memory.

Science has shown that one of the benefits of exercise is better brain health, including a lower risk for dementia, but researchers have not known why. A study published online Dec. 7, 2023, by the Journal of Alzheimer's Disease may offer an explanation.

The study examined MRI brain scans of 10,125 people with no health issues, average age 52, more than half of whom were men. Approximately 75% reported engaging in moderate or vigorous exercise like walking, running, or participating in sports, an average of four days per week.

The scans showed that this group had larger brain volumes in several key areas, such as the hippocampus and the frontal, parietal, and occipital lobes, compared with people who exercised less than this amount or not at all.

These brain regions are responsible for cognitive skills such as memory and learning. Over all, the exercisers also had larger volumes of gray matter, which helps process information, and white matter, which connects brain regions.

By Matthew Solan, Executive Editor, Harvard Men's Health Watch

How to Reduce Muscle Soreness After Training

When exposed to intense or unaccustomed exercises, muscles tend to get sore. This occurrence is normal and expected for any person who engages in grueling physical activities. Typically termed delayed onset muscle soreness (DOMS), this common medical condition peaks 24 hours to a maximum of 72 hours after engaging in exercise or physical activity. The process is common among people of various age groups and is backed by multiple researches; however, what many people do not understand is that muscle soreness is actually an inflammatory response caused by the breakdown of muscle tissue.

Emerging research within sports science and physiology has discovered how this seemingly common phenomenon of muscle soreness can be reduced or prevented. Findings include the use of various methods, including foam rolling, stretching, and even getting a massage.

Foam Rolling
Delayed onset muscle soreness is a type 1 muscle strain that produces muscle tenderness. Interventions in physical therapy could therefore be integrated post-exercise to reduce DOMS. An example of this is foam rolling, a process where individuals utilize their own body weight in order to exert pressure on the soft tissue. The friction created by the foam roller reduces pressure in the tissue and further reduces muscle soreness.

A study was conducted in order to examine the effectiveness of foam rolling as a recovery exercise to reduce muscle soreness. The research found that a 20-minute bout of foam rolling, immediately after exercise, on a high-density roller, and every 24 hours could indeed reduce muscle soreness and tenderness. This finding is consistent with a previous studies) that assert the benefits of foam rolling post-exercise.

Getting a Massage
As a prominent therapeutic measure to prevent muscle damage, massaging is widely used as a model for treating DOMS or any muscle damage brought about by strenuous exercise or physical activity. Several studies have attested to the effectivity of such method; in particular, research which concluded that a 30-minute therapeutic massage per leg after two hours of downhill running was effective in limiting DOMS. Meanwhile, further studies have concluded that coupling massages with stretching and warm-up activities could significantly reduce muscle soreness.

While massages are empirically proven to reduce DOMS, the method is still coupled with controversy due to the various exercise models that are available.. In addition to this, is the varying physiological response of individuals to physical activity.

The Misconception About Stretching
In many physical activities, stretching is facilitated in order to avoid any potential injuries and to ready the muscles for an upcoming blow of intense activity. However, it is argued that stretching is an unreliable method in alleviating and reducing muscle soreness post-workout. An empirical review of 12 randomized controlled trials which all investigated the usability of stretching, found that the activity posed little to no effect in improving muscle soreness even a week after the exercise.

While athletes and active individuals continue to use stretching within their routine, such methods may not effectively alleviate muscle soreness. Despite this, stretching could serve other functions, such as avoiding injuries which could be deemed salient in exercise.

Taking Antioxidants
Older studies within sports science have highlighted the potential use of antioxidants as a method for reducing muscle soreness. This hypothesis has led contemporary researchers to examine the usability of antioxidants in such process. In 2017, an empirical review of 50 studies examining antioxidant use and application was conducted.. All studies varied in terms of type and dosage, but all utilized antioxidant supplementation for a specified time period.

The results of the in-depth analysis suggest that high doses of antioxidant supplementation could slightly reduce muscle soreness at up to six hours and after 24-hour intervals post-training. This finding, however, was not greatly significant and effects were only minute. Among the 50 examined studies, nine were also found to have adverse negative health effects such as diarrhea. These results pose doubts about the actual effectivity and safety of antioxidants in reducing muscle soreness, but research is continuously being undertaken at present to determine more data about these variables.

By Gaea Marelle Miranda, M.Sc

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Can exercise extend your life?

Exercise provides a remarkable variety of health benefits, which range from strengthening bones to positive effects on mood and helping to prevent chronic illnesses such as diabetes and heart disease. Research dating back to the late 1980s has consistently shown that aerobic fitness may help extend lives. Yet a few studies on athletes examining whether habitual vigorous exercise might harm the heart made some experts wonder how hard people ought to push when exercising.

Do cardiorespiratory fitness levels affect longevity?
A retrospective study in JAMA attempts to answer this question. The study explores the association between long-term mortality and various levels of cardiorespiratory fitness (CRF). CRF is a measure of how well your heart and lungs pump blood and oxygen throughout the body during prolonged bouts of exercise. The more fit you are, the higher your level of CRF. Regular exercise, and vigorous exercise, can both boost CRF.

The researchers looked at over 122,000 patients at a large academic medical center who underwent exercise testing on a treadmill, an objective measure of CRF. While the average age was 53, participants ranged in age from 18 to over 80. Similar to findings of previous studies, being fit was associated with living longer. This held true at any age. The researchers also saw a relationship between CRF and survival rates: the higher the level of fitness, the higher the survival rate. This was especially notable in older people and people with high blood pressure. And the survival benefit continued to climb with no upper limit.

What does this mean for all of us?
Unless there is a clear medical contraindication, we should all strive to achieve and maintain high levels of fitness. Current guidelines recommend 150 to 300 minutes per week of moderate aerobic activity (walking, running, swimming, biking), or 75 minutes of vigorous activity, or a mix of both. Twice-weekly resistance training to strengthen muscles is also recommended. Unfortunately, only about one in five adults and teens gets enough exercise to maintain good health.

Wondering where to start?
There's a place to start for everyone regardless of age or current fitness level.

First, think safety. Walking and other low levels of exercise are generally safe for most people. But check with your doctor before starting or making changes to an exercise routine if you have a history of heart disease, or any other medical condition that might impact your exercise tolerance.
Start small. You'll be more successful if you set the bar low. For example, start with a simple routine of walking 10 to 20 minutes three times per week. Every week or two, add five minutes per walk until you reach a goal of 30 minutes. Then, every week or two, add a day until you reach at least 150 minutes per week. Over time you can try to increase intensity. Remember, small goals are more achievable, and these little victories will continue to fuel your motivation.
Don't be afraid of exercise or the gym. Any movement is good and is a step in the right direction. The gym intimidates many folks — perhaps you're overweight or inexperienced, and worry that others might stare or judge you. Everyone was new to exercise at one point in time. Focus on your purpose and avoid wasting energy on things that do not matter.
Plan ahead. To maximize your success in adopting a long-term lifestyle change, plan ahead. Every week, look at your calendar ahead of time and commit to when you will exercise that week. Think of your opportunity to exercise as an appointment, rather than "I'll get to it if I have time."
Expect to lose some battles. Keep in mind that realistically, most people will get derailed at some point as they work on a behavioral change. Do not let this crush your motivation. Instead, identify obstacles that may have interfered, strategize a solution moving forward, and try again.
Trying to get back into physical activity after a hiatus?
Take the first week to ease back into exercising. Avoid building up to your previous level of fitness too quickly to avoid injuring yourself.

Already active and wondering how to reap more benefits?
Many people fall short on resistance training and are mostly focusing on cardio. Resistance training helps you build strength, thereby improving your overall cardiovascular fitness and performance.
If you're short on time, consider a high-intensity interval workout. This will get you more bang for your buck.
Vary your exercise routine to keep yourself challenged physically.
Too often, our health takes a back seat in the midst of busy careers and the multitude of responsibilities we take on in our lives. Optimizing your health through highly nutritious food choices and by getting enough sleep and exercise takes time and dedicated effort. But it is certainly worth it, and only gets easier over time as these new habits become ingrained.

By Marwa A. Ahmed, MD, MS, Contributor,

March 13, 2019

IS NUTRITION MORE IMPORTANT THAN EXERCISE?

You've heard the phrase "you can't out-exercise a bad diet," and this is the bottom line when it comes to maintaining a healthy body. Nutrition and exercise are both important parts of losing fat and gaining strength.
Nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component. When a combination of exercise and healthy nutrition are implemented is when successful body change happens.
Apply a Nutritional Strategy
A person can change one's body composition through diet alone without exercise. However it's the combination of both that provides a complete healthy package. Applying the 80% nutrition-to-20% fitness rule is simply a statement of the importance of nutrition in the equation. This distribution isn't scientifically proven. It is based on the fact that it is easier to consume calories versus burning calories.
We have all seen the regulars at the gym doing the same thing day in and day out for several months or even years without seeing results in fat loss. These people are not making any headway in changing their body composition because they do not have a nutritional strategy. The lack of a nutritional strategy is holding these people back from reaching their fitness goals.
Exercise without healthy eating is not a waste of time, but it is like swimming upstream.
Common Questions
A common question in the fitness industry is: “What percentage of my goals will be a result of exercise, and what percentage will be a result of my diet?”
The usual answer is: “They are both important, but percentages can’t really be assigned" or the well-known “100% training and 100% diet.”
Vague answers like this don't address the big picture, especially to novice trainees starting their fitness journey to physique improvement.
The best answer would be that nutrition has the largest impact on body changes than exercise and tossing all percentages aside.
Nutrition and Exercise LogicLet’s take percentages out of the equation for now and apply some logic to exercise and nutrition. The normal exerciser may perform three to four weight training sessions and three to four cardio workouts per week, totaling eight sessions per week.
This gives eight opportunities to make a positive change in your body through exercise. That same person eats three healthy meals per day. If knowledgeable in the value of meal spacing, these people may eat five to six times per day.
Quick math shows 21 to 35 chances per week to directly and positively impact fat burning and muscle building goals through nutrition.
You Are What You Eat
Utilizing the above example, nutrition is clearly the winner in physique improvement opportunities. In fact, at 35 chances per week to improve body composition through nutrition (and eight through exercise), the percentage does come in around 80%.
This leaves 20% of physique enhancement resulting from exercise. The assessment of nutrition versus exercise thus is pretty accurate given the numbers.
The equations also indicate, if you want to look good, applying 80% of your focus to eating right is a necessary component. There is something to “you are what you eat” and how it relates to making positive body changes. Also note, if you have a history of eating disorders or have a negative relationship with food, this may not be the right approach to eating.
Apply the 80:20 Rule for Results
Have you read success stories of dramatic weight loss? At the forefront of the accomplishments of the people in these success stories are improved nutritional programs and diets. Some have shared the application of drastic food changes and also healthier methods of cooking and eating before starting an exercise program.
This began the journey of their success, and adding in the workouts was the bonus that made it all come together. It was important to master a healthy nutrition plan. These successful people also understood mastering a healthy nutrition plan as the largest role in being able to reach fitness goals.
It may be nice to think positive body changes can be made simply by exercising, but that's far from the truth. Applying the 80:20 rule creates the difference and understanding food will be the major player in how you look. Finally, this is an easy foundation to approach body composition, but it is more complicated because stress, sleep, and genetics also plays a role. To really understand how all of these components affect the body, it is recommended to see a registered dietitian nutritionist
By Darla Leal
Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.

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Crush your fitness goals in 2024 with a personalized touch! 🌟Transform your body, ignite your energy, and unlock a healthier version of yourself.💪👊 📱 +356 9950 2657 ℹ️ http://www.fitness-holistic.com/en/ 📩[email protected] #personaltraining #privatestudio #oneononetraining #fitnessgoals #privategym #malta #personaltrainer #activelifestyle #healthylifestyle #malta #sliema #bugibba #sangwan #functionaltraining #greatposture #stretching #weightloss #onetoonesession #fitnessassessment #workoutroutine #consultation #welcomesessions #performance