John Ginex Fitness

Great group last week, come join us to kick off the holiday!! Next class is 11/23 at 5pm at Body In Balance.

Tomorrow, 11/16 at 5pm is our first Boot Camp!
Body In Balance Physical Therapy
611 Old Willets Path Hauppauge, NY

Can’t wait to get started!
Open to everyone, come down and join us!!

Strength training with proper periodization (aka load management) & emphasis on quality technique is the true “fountain of youth.” The one factor that MOST limits quality of life & functionality as we age isn’t cardiovascular endurance or flexibility - but strength. This isn’t to say all forms of exercise & fitness aren’t important - but there’s a reason why TONS of research on methods to enhance functionality & decrease pain for those with osteoarthritis (OA) consists of progressive resistance training!

What are your thoughts/experiences?
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Yoga schedule is up! Classes start Tuesday, 9/20. Don’t miss out!

Here’s your Monday reminder to take the leap! 🙌 What brave thing are you gonna do this week?

Want some accountability? Drop it in the comments and let us know & cheer on others who are not letting fear stop ‘em! 💪❤️

Sue is working with .Ginex_Fitness, a Titleist Performance Institute (TPI) Certified Trainer, doing her Evaluation and Golf Fitness Training to improve her game! Nice swing Sue!!

100%

It’s pretty simple when you think about it. Strength training gives you the ability to live LIFE! Are you with me?
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Here’s Flo! Working on her Senior Strength program with at Body in Balance building up her lower body strength!!

Awesome post from
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USE IT OR LOSE IT - This picture (from a BBC programme on health & ageing) shows the muscle wastage of the thigh from 35-55-85 years old. The white in the middle is the femur, the red is the quads & hamstrings & then the white is subcutaneous fat.

Muscle strength is closely related to the absolute quantity of muscle mass, which is also reduced with aging. Between the ages of 40 and 50 years, we can lose 8% of our muscle mass; this loss accelerates to 15% per decade after age 75 years.

This decrease in muscle mass (sarcopenia) is thought to contribute to the development of functional limitations and disability in old age and potentially might explain part of the association between strength & mortality.

“Sarcopenia is the age-associated decline in muscle mass, strength, and quality that begins as early as the fourth decade of life and is a major contributor to poor health and disability in older adults.

The progressive loss of muscle mass and the concomitant decline in muscle strength (dynapenia) are associated with a large and diverse group of pathologies including type 2 diabetes mellitus (T2DM), cardiovascular disease (CVD), frailty and disability, increased risk of falls and fractures, loss of physical independence, cognitive decline and depression, lower quality of life, and all-cause mortality.

The etiology of this muscle loss is known to be multifactorial with reductions in activity levels and inappropriate nutrition playing central roles”
PMID: 33001410

Exercise training and proper nutrition can have dramatic effects on muscle mass and strength. An optimal intervention program may include an exercise-training schedule that incorporates both resistance and aerobic exercise with adequate intake of total calories and protein.
PMID: 15192443

Whether your goal is to build muscle, lose fat, improve your fitness or sports performance make sure you are doing some form of weights training, consistently, so you can age gracefully

There is no such thing as “too old to start” (Exercise at any age stimulates protein synthesis and increased muscle mass and strength) and there is no reason to ever stop

Amazing.

These images are of MRI scans of a 40-year old triathlete compared with the quad MRI scans of a 70-year old triathlete and a 74-year old sedentary man. Clearly you can see the older triathlete had been able to maintain a significant amount of muscle mass. The study these photos are taken from contradicts the common observation that muscle mass and strength significantly declined as a function of aging alone. Instead, it is a loss of function & inactivity that is a greater factor! Simply put, if you want to maintain muscle mass, strength, decrease risk of falls and just functional independently as you age - stay active & ALWAYS choose to pursue a life of physical fitness!

Study for those wanting to read it: Wroblewski AP et al, “Chronic exercise preserves lean muscle mass in masters athletes.” Phys Sportsmed 2011. (Google has a full PDF for free).

Tag a friend below that needs to see this!
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For many I’ve seen lately it’s been hard to stay active, pandemic lockdowns have been tough. But I’m glad to say that this training is helping everyone get stronger! Keep moving!