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drxfit · 3 years

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Science Backed Benefits of Weightlifting for Seniors

The aging process is a daunting and inevitable one. Which is why effort and action must be taken to improve the overall health, longevity, and quality of life. Despite this, 80% of adults are not engaging in enough physical activity to reach prescribed guidelines. In general, but especially for seniors, inactivity and a sedentary lifestyle are extremely dangerous. What are the dangers exactly? Increased risk of serious adverse health conditions such as blood pressure, heart disease, stroke, obesity, cholesterol issues, metabolic syndrome, diabetes, cancer, depression, and death from any cause. In 2008 there were 5.3 million deaths worldwide caused by a lack of physical activity out of the 57 million deaths worldwide. Many people know weightlifting is hugely beneficial but think light walking or recreational activity is “good enough” for seniors. There is this misconception that older aged individuals should stay away from any strenuous activity that can build strength like weightlifting. Continuing on completely unaware of the benefits of strength training. Unfortunately, this couldn’t be further from the truth. Because of this, I spent hours upon hours researching and reading over 200 scientifically backed, peer-reviewed studies, 126 of which were used specifically for this article. All in order to provide you with the benefits of strength training for older adults and elderly.

Physical Fitness for Healthy Aging: Is resistance training with weights safe? It is a good question. At any age there is a level of “danger” that comes with weightlifting in all of its forms. But are there greater risks or dangers for those who are in the older populations? There have been hundreds, if not thousands, of studies with volunteers from ages 55-90 weight training. Training with weights, whether that be heavy or light, has been shown to be a safe, enjoyable, and beneficial activity for older adults and the elderly.But, as with all ages, there is always a risk of injury. To keep it safe, studies suggest using safe equipment, careful warming up and cooling down, and a focus on using the correct range of motion is important. You should be sharing your new or current physical endeavors with your doctor and get the two thumbs up from them as well.What about the type of training? The safest type of training focuses on progressive increases in intensity, much like the

Stronglifts DRS Workout

. The focus being on power development that increases the speed of force production.Through this training, the level of cardiovascular and musculoskeletal fitness improves. These improvements are a key factor in injury prevention among older adults and the elderly. This is especially true for seniors who hope to remain active in their favorite actities and sports. For example, strength training for golf is known to significantly aid in injury prevention.So not only is weightlifting safe, there are also ways to increase the level of safety of the activity. All while playing a major role in reducing the overall chance of injury.

10 benefits of weightlifting for age-related muscle loss/sarcopenia for seniors

As age increases, muscle mass and strength decreases. From age 50 muscle mass begins to decrease by 1-2% annually. In your 50s, muscle strength starts to fall by 1.5% and from age 60 and older it begins to decrease by 3% annually. It is estimated that 5-13% of elderly people in the age range of 60-70 years old and 11-50% for those aged 80 or above suffer from sarcopenia (age-related muscle loss).This issue can lead to an increase in frailty and a significant increase in the risk of falls.The continued loss of lean muscle mass with age adds to the development of age-related metabolic dysfunction.Strength Training for Muscle Mass & Strength1. Although it may be obvious, picking things up and putting them down improves muscle mass and muscle quality.2. While your building that muscle you are also experiencing Increases in general strength, maximal strength, and muscle power.Resistance Training Benefits For Endurance & Efficiency3. Not only will you be building muscle, your overall endurance will have a boost as well. Weightlifting improves the endurance of the muscles themselves, aerobic conditioning, and walking speed. Participants also demonstrated an increase in VO2 max. The max amount of oxygen you can use during exercise. 4. These improvements in endurance were also seen by increasing cycling economy and the overall gross efficiency, the amount of energy produced in relation to the total energy used. Think about gross efficiency as trying to start a fire. If you did it by rubbing sticks together it will take a great deal of energy to produce the fire. In comparison, just flicking a lighter and holding it on for a little requires less energy.The greater the gross efficiency the more energy produced in comparison to the energy used.Weight Training Benefits On The Cellular Level5. These endurance and efficiency improvements had some support on the molecular level. Support came from higher levels of blood lactate concentrations, hemoglobin, and capillary-to-fibre ratios. 6. The increases in blood lactate and hemoglobin both play roles in increasing performance capacity. While the increased capillary-to-fibre ratios allow for greater delivery of nutrients and oxygen to the muscles. All together empowering muscles to perform optimally.How Strength Training Improves Lifting & Life7. Long-term lifting is the best way to prevent age-related muscle loss from ever becoming an issue. 8. One study found that strength-trained masters athletes (older adults with long-term strength training) have an overall higher muscle force-generating capacity and level of overall functional performance. Physically active adults with a consistent level of recreational activity were significantly outperformed by “The Masters”. So what if you weren’t ahead of the curve and have limited to no experience in weightlifting? Don’t stress, you don’t need to hit the gym five times a week for hours at a time.In fact, one study took the guesswork out for you. They even took it a step up by studying this in osteosarcopenia obesity. This is a new geriatric syndrome that is a combination of osteoporosis, sarcopenia, and increased fat mass.9. What they found was that by doing 1 set of exercises three times a week were enough to provide increases in strength, skeletal muscle mass, and decreased body fat over 12 weeks. Increasing that to 3 sets of exercises three times a week resulted in a dramatic boost in results.10. All-in-all making weightlifting a valuable way to improve the overall quality of life and functional independence of those who are suffering from severe age-related muscle loss or sarcopenia. The VerdictWeightlifting is the most effective treatment to prevent, slow down, or partially reverse age-related muscle loss/sarcopenia. Don't forget about fending off the detrimental health issues that come with it as well.

8 Benefits of weightlifting for fighting obesity and increasing metabolism in seniors

As we age, the levels of important hormones begin to change. Your muscle mass decreases. Along with other critical factors that lead to the inevitable decrease in metabolism. This, in turn with poor health behaviors and a sedentary lifestyle, leads to the increase of fat mass and damaging of your metabolic health. With this come greater risks for functional capacity, metabolic syndrome, diabetes, hypertension, cardiovascular disease, pulmonary abnormalities, cancer, urinary incontinence, cataracts, and more.Burning fat no matter your age1.Not only will hitting the weights provide gains in the muscle department, it is also an extremely effective strategy for burning fat. Studies demonstrated significant decreases in total fat mass, intra-abdominal fat, and visceral fat. 2. Although both men and women saw increases in fat-free mass and fat loss, women tend to lose more intra-abdominal and subcutaneous fat. Increasing metabolism to speed up weight loss3. Another avenue that weightlifting enhances weight loss is through increasing metabolism. 4. One study demonstrated an increase in metabolic rate by 7% and a decrease in fat weight of 1.8kg over 10 weeks of training. So not only will you be losing weight and gaining muscle, it will also increase the level of calories your body is burning on its own while active and resting.5. Another way it will help burn fat and boost metabolism is by how weight training significantly increases levels of the hormone isrin.6. Isirin is a hormone that plays a role in converting “white fat” into “brown fat”. White fat is used as an energy reserve in the body, insulation, and as a cushion for our organs. But excess white fat is that fun little tummy pouch we have all dreadingly poked at in the mirror. Whereas brown fat contains a large number of mitochondria and blood vessels which plays a role in burning fat and generating heat. By increasing levels of isrin, you are increasing levels of brown fat and increasing overall fat burning potential.Benefits of increased muscle massThere is more to this “building muscle” thing than just being in shape and stronger.7. Having higher muscle mass is actually associated with a lower mortality risk in people with heart disease. Lower mortality risk is a benefit everyone loves, which we will dive into greater detail later on in this article.8. Volunteers in the age range of 61-80 were able to add 2.4 pounds of muscle and saw their physical age reduce by an average of 5 years. Allowing them to literally feel younger and be healthier.The verdictWeightlifting will help fight obesity, increase muscle mass, reduce fat, boost metabolism, improve overall body composition, and even reduce risks for developing type-2 diabetes.

11 Benefits of weightlifting for reducing risk factors for falls and improving functional independence for seniors

Being able to be functionally independent is a major quality of life factor. The more functional independence you have the less likely you are to experience a fall. Approximately 9,500 deaths in older American adults are connected to a fall each year. On top of this, the vast majority of minor or serious injuries are connected to falls. Those that experience fall will do so again within six months.So it is clear, any way to reduce these risk factors and improve functional independence is critical.Balance and movement control1. Starting with the basics, when standing or moving, you need to be able to have solid balance. Training with weights demonstrated consistent improvement in static and dynamic balance. There is another aspect of biological functioning that also degrades with time and lack of activity. That is your neuromuscular functioning. This is your body’s ability to control movement, proper movement, knowing where your body and all limbs are at all times, understand the amount of effort being put into moving, and balance.2. Working with weights improves the age-related declines in neuromuscular functioning. 3. Those who have been lifting throughout the years as a way of life have protection against any age-related declines in neuromuscular functioning.Maybe you are concerned about how much time, energy, and intensity will it require to get these benefits? Do you have to be moving hundreds of lbs on your back, day in and day out, for hours at a time?4. This is the best part. Three separate studies were able to show that both low and high-volume weight lifting geared towards improving strength slowly but surely will improve neuromuscular functioning. Not to mention all of the functional benefit that comes with it! 5. These improvements were demonstrated through improved balance, greater functional capacity, and proper movement. Mobility and flexibility6. Another important factor to consider is flexibility. Having proper flexibility at the joints ensures greater functional capabilities. This and safety while doing various movements when up and about. 12-weeks of training was able to improve flexibility in essentially every joint movement. 7. Increasing the frequency of weightlifting provides greater improvement in frontal hip flexion. Functional capabilitiesThis is all sounds great but how is this going to actually benefit you in the day-to-day activities of your life?8. First off, you can move with greater ease and grace. For example, weightlifting was able to improve step length, step speed, and improve single-step balance recovery by 15-30%. 9. As your strength increases the benefits begin to appear in general functionable capabilities. One study demonstrated that it led performance and time to complete various tasks improves. Specific tasks studied were climbing stairs, rising from chairs, and going from standing to sitting. 1.0 Weight training is as effective as aerobic-based training in improving physical skills and functional capabilities. 11. Whether you have not had a serious fall yet or you already have a history of falls, there still seems to be a lingering fear of falls. This fear can hold elderly and older adults with limited functional capabilities back from doing the simplest activities or tasks. Thankfully, weightlifting has been shown to reduce the fear of falling whether the volunteer had a history of falls or not. The verdictThe science is clear. Weightlifting will help reduce tons of risk factors for falls, improve functional independence, functional capacity, and quality of life. Making weightlifting a necessity in the growing older adult and elderly populations.

7 Benefits of weightlifting for quality of life for seniors

Growing old can be a difficult and scary process. Improving the experience of aging, the health of the older populations, and the quality of life is a valuable endeavor. When these objectives are achieved, it can empower older adults and elderly to live a fuller, more engaged, and active life.Pain free living1. Thankfully, training helps improve the overall quality of life. One way is by reducing the level of general aches and pains as well as disorder-specific pain.2. That is exactly the point. Reducing pain levels allows for greater ease of movement, fewer restrictions when moving, and in general, feeling better with less negative stimuli coming from your body. Mental and emotional3. On top of being able to move around with less pain, improving strength and muscle through weight lifting improves health-related factors. Which can improve physical capabilities as well as the emotional and mental state. 4. Now with these improved physical functional capabilities you are able to lead a more engaged and active lifestyle.5. Being more active, engaged, and having more social interaction is the golden ticket that improves mental and emotional health on various levels.6. Weight training also innately improves mental, emotional, and cognitive health through biological mechanisms that enhance the quality of life.Urinary incontinence7. Other areas of quality are less obvious, for example, urinary incontinence. 25 million adults in America suffer with urinary incontinence and 75-80% of those are women.124 23% of women over the age of 60 struggle with incontinence. Frail older women who struggle with this issue who underwent weight training saw a 50% reduction in daily leaks. VerdictMore engaged and active lifestyle. Less pain. Improved cognitive, mental, and emotional health. Weightlifting is a crucial aspect of improving the quality of life of older adults and elderly.

5 Benefits of weightlifting for improving osteoarthritis and bone health for seniors

Over 30 million adults in the US struggle with osteoarthritis. Factors like obesity, previous injuries, muscle weakness, bone density, and joint health play a role in the development of osteoarthritis and osteoporosis. With this diagnosis comes a great deal of pain from moving, stiffness, loss of flexibility in the joints, and overall impeding a pain-free life. Osteoarthritis1. Weightlifting has been shown across several studies to reduce the pain for those afflicted with osteoarthritis.2. On top of that, they were able to demonstrate an improvement in function for those with osteoarthritis. 3. This included a significant reduction in levels of the measure of disability and general physical performance. Bone healthEvery year that adults do not perform weight training or general strength and muscle building activities, they may experience a reduction in bone mineral density. This reduction can range anywhere from 1-3%. This alarming statistic shows how the combination of aging, a sedentary lifestyle, and any other potential bad health behaviors can accumulate into a great deal of issues down the road.4. To counteract this there is a major need for weightlifting. This is because it was demonstrated to help improve bone mineral density and overall bone health.5. In fact, weight training alone or in combination with impact-loading types of training are the most osteogenic, bone producing, activities one can do. VerdictWeightlifting is a critical aspect of reducing the pain of osteoarthritis, improving bone health, reducing chances of injury, improving frailty, and is even prescribed for the prevention of diseases like osteoporosis.

5 Benefits of weightlifting for cardiovascular health for seniors

According to the CDC, 1 in every 4 deaths, or 610,000 people die of some form of heart disease in the US every year. It is the leading cause of death for both men and women with around 735,000 individuals in the US experiencing a heart attack each year.With aging, there tends to be less and less physical activity. On top of this, there is a deterioration of the cells that maintain the natural beating pace of the heart, and increased rigidity of the heart. All leading to reduced or slowed flow of blood throughout the body. With other factors playing a role in this issue, it becomes a major focus and cause of concern for the aging population.Blood Pressure1. Weightlifting is known to improve many factors of cardiovascular health, with one being blood pressure. Showing the ability to decrease both the systolic and diastolic blood pressure. Lipid PanelIt is also known to significantly improve your lipid panel which is detailed in systematic reviews and many specific studies.2. High-Density Lipoprotein or HDL (good) cholesterol can be difficult to improve. With that said, weightlifting has been shown to improve HDL (good) cholesterol by 8% to 21% on average. 3. Low-Density Lipoprotein or LDL (bad) cholesterol was shown to decrease 13% to 23% on average due to weight training.4. Levels of triglycerides also reduced an average of 11% to 18%.Inflammation5. On a more detailed point, researchers also noticed that weight training reduced levels of several inflammatory molecules. Specifically, interleukin-6, tumor necrosis factor alpha, and c-reactive protein.These molecules in the body are all produced in response to inflammation. They are critical markers that are measured to assess the level of disease and predict future potential cardiovascular events. Some, like interleukin-6 and tumor necrosis factor alpha, can also cause further damage when present at consistently higher levels. VerdictWith heart disease leading to 1 in 4 deaths , weightlifting is vitally important for the aging population to build not just muscle but a healthier heart and cardiovascular system.

6 Benefits of weightlifting for cognitive functioning in seniors

Unfortunately, as you begin to age, your cognitive function can start to decline. You may have experienced this as you aged or have seen loved ones go through this process. Although there is no cure-all for this, anything that can be done to improve it is of great value for the overall quality of life.Brain Health: Boosting Your Memory and Cognitive Functioning1. Those with prior memory compromise or mild cognitive impairment saw improvements in memory and overall cognitive functioning.2. What about those who didn’t have prior issues? Older adults who are cognitively healthy also saw an improvement in memory from weight training.3. In case you were wondering, weight training is just as beneficial as aerobic-based training in improving levels of confusion. 4. But when it comes to improving cognitive functioning as a whole, moderate and high-intensity resistance training delivers and does so significantly better than aerobic-based training.Molecular levels5. You see, training promotes an increase of a very important molecule in the brain. This molecule is known as brain-derived neurotrophic factor, or BDNF for short.6. BDNF helps existing neurons survive to help prevent the deterioration of the brain. It also encourages the growth of new neurons and synapses. Therefore, it plays a vital role in various areas of cognitive health such as in learning, memory, and higher level thinking.VerdictWeightlifting is an integral part of maintaining healthy cognitive functioning to empower the older population to live a more independent and engaged life.

6 Benefits of weightlifting for mental health in seniors

As decreases in functioning, energy, independence, and ability to do some of the things us youngins’ take for granted begin to occur with age. It can start to take a toll on mental health. Everything from depression, anxiety, reduced self-esteem, and more start to come into play.Depression1. This is where training with weights provides some hope yet again. Weight lifting can lead to significant reductions in depressive symptoms in healthy older adults and the elderly. This was also the case in specific issues such as wheelchair-bound older adults with dementia. So how much can weightlifting improve depressive symptoms?2. Well, one study used the Hamilton Rating Scale of Depression to measure. They found that when doing high-intensity training 61% of the volunteers and 29% of the low-intensity training volunteers had over a 50% reduction in depressive symptoms. Anxiety3. Improving strength through weightlifting is able to improve levels of anxiety and levels of tension. Psychological well being 4. Doing daily light training and training in general was able to improve volunteers’ self-perception of physical well being, functional competency, physical condition, body satisfaction, and self-esteem. So clearly, even just keeping it light and simple can be enough to make some great progress in this department.5. Weightlifting is also just as effective at improving mood, tension, and levels of fatigue as aerobic-based training. Lastly, one study compared the impact of the amount of sedentary time and level of intensity of the training mental health composite scores.6. They found, regardless of what level of intensity the training, that reducing the amount of sedentary time markedly improved the volunteers’ mental health scores. Additionally, the higher intensity also seemed to outperform the low-intensity training groups. VerdictHaving at least daily light training up to consistent high-intensity training are valuable ways to improve the overall mental health of the aging population.

2 Benefits of weightlifting for reducing mortality risk in seniors

All the research above suggests weightlifting is going to help you live a much more functional, independent, and more engaged life through the aging process. In the previous sections, we discussed some ways it will help in the health department with some more to come as well.These next two come from massive research undertakings in the form of two studies and are probably the most powerful benefits of all.1. One European study enlisted 334,161 individuals and followed up with them over 12.4 years. Among the vast amount of data they discovered, they found that those doing as little as 20 minutes of light exercise daily could reduce a person’s risk of early death by as much as 30%.2. The National Health Interview Survey data from 1997-2001 was linked to the National Death Index. The survey responses, demographics, past medical history, and other health behaviors were all collected and analyzed. What they found was that adults 65 and older who reported doing the prescribed amount of strength training (twice a week) had a 46% lower odds of all-cause mortality than those who did not. This percentage remained even after adjusting data for all past medical history and other health behaviors.67The vast amount of data that these studies drew their conclusions begs the question, can anyone really afford to not be exercising in the form of weight training?

11 Benefits of weightlifting for glycemic control and type 2 diabetes in seniors

Glucose levels1. Weightlifting reduces resting blood glucose levels.2. Weight training is the better choice for improving glycemic control than aerobic exercise. This is true in healthy adults and adults with type-2 diabetes. Insulin resistance & sensitivity3. Insulin resistance is a common factor in the development of pre-diabetes and then diabetes. This means that the cells are unable to use insulin efficiently and therefore do a poor job of absorbing glucose from the blood. Simply put, weightlifting helps reduce entire body insulin resistance. 4. It also has been shown to improve insulin sensitivity for up to 24 hours and the amount of glucose uptake by muscle cells for one week. Meaning a single bout of training can help use insulin more efficiently and utilize more glucose for energy in muscles. Rather than going through the unfortunate and complex process of being converted into fatty acids stored in fat tissue.Molecular level5. Participants in studies demonstrated reduced levels of HbA1c, a fancy term for the number of red blood cells that have been bonded by a molecule of glucose.6. Training was also shown to increase hSGLT3 mRNA transcript levels by a factor of 10. This molecule is believed to play a crucial role in sensing glucose levels. This then would lead to signaling the body for a more appropriate response and effective transporting of glucose. This increase in hSGLT3 was correlated with reduced glucose toxicity and improvements in insulin resistance.7. A molecule known as glucose transporter type-4 (GLUT4) increased in density in response to weight training. What does that mean?When you eat and glucose(sugar) levels in our blood increase and insulin is released in response. When insulin attaches to receptors on the plasma membrane (exterior side of the cell), the cell takes GLUT4 “out of storage” and moves it to the plasma membrane. Once GLUT4 is there it will begin transporting and absorbing glucose into the cell.All this means that training increases GLUT4 density (amount on the outside of the cell) leading to higher levels of glucose absorption into muscle cells and adipose tissue.8. Another study found that the training was able to reduce the level of serum blood glucose in type 2 diabetes mellitus at a higher level than in non-diabetics. This improvement was correlated with higher levels of miR-146a circulating in the blood. This molecule is typically downregulated in diabetes and although not yet fully understood, seems to play a role in regulating inflammatory molecules as well as a mediator in other important biological processes related to diabetes.9. Inflammation is a critical factor to consider in the disease state of diabetes. Thankfully, putting work in at the gym helps reduce systemic inflammation significantly. Specifically, they found that it reduced interleukin-6, Tumor Necrosis Factor-alpha (TNF-a), and C reactive protein (CRP).Molecules such as TNF-a and interleukin-6 play a role in increasing insulin resistance, oxidative stress, and potentially further inflammation which only worsens the state of diabetes. Whereas higher levels of CRP have been shown to be correlated with poorer glycemic control and increased glycosylated hemoglobin.10. The hormone adiponectin increases in levels in response to weight training. Produced and secreted by adipose tissue, the role of adiponectin is to help in regulating glucose levels and breaking down fatty acids.11. I know these molecule names are getting confusing...but they are important which is why I have to tell you that training also increases interleukin-1 beta and TGF-Beta1 in older adults with type 2 diabetes.Interleukin-1 beta plays an inflammatory role where it can lead to the loss of beta-cell mass and beta-cell death (beta-cells are what produced insulin) in the pancreas as well a potential amplifier of cardiovascular events.As for TGF-Beta1, it also is out for the blood of beta-cells by inhibiting the growth of new beta-cells and inducing beta-cell death. Reducing interleukin-1 and TGF-Beta1 can help improve glycemic control, proper beta-cell functioning, and growth of new, functioning beta-cells.VerdictWeightlifting is a powerful tool for helping improve the health status in type-2 diabetes and prevent developing diabetes to the point that studies have shown training being able to reduce the required dosage of prescribed medications.

3 Benefits of weightlifting for improving sleep in seniors

Despite what is common now in our society and culture, “burning the midnight oil” should not be some form of badge of honor. Lack of sleep is a serious issue and health concern. Proper sleep is crucial for improving mental, physical, and emotional health no matter what age you are.Sleep quality1. A single session of resistance training was able to improve sleep latency, the amount of time it takes to fall asleep, as well as sleep consolidation. The last one there, sleep consolidation, is important for proper functioning of the brain’s role in memory and learning.2. On top of that is was able to improve general sleep quality, sleep latency, and scores on the month-long

Pittsburgh Sleep Quality Index

.Sleep apnea3. Lastly, combining training with some light walking can reduce the severity of obstructive sleep apnea. Although it doesn’t cure you of sleep apnea, any improvement will allow for greater levels of proper breathing, reduce the amount of disruption of normal sleep patterns, and the other issues that can stem from this disorder.The verdictWeightlifting improves sleep which is a necessity for all people of any age, but especially as we age as issues with memory, learning, cognitive functioning, and overall health become a bigger concern.

3 Benefits for age-related mitochondrial impairment in seniors

The mitochondria are “the powerhouse” of the cell. Found in every cell in the body, except red blood cells, they are responsible for producing the energy for the cell to do their jobs.You have probably seen fad products, articles, or programs all around enhancing your mitochondria. But what does that mean and why does it matter?Here is a little scenario to help show why improving your mitochondrial health is extremely valuable for overall health and longevity.Think about a typical city as being the human body and the major components being cells. Let’s say the police force, fire department, hospital workers, and emergency medical technicians are all individual cells. Then, we make it so all of the people that fill these roles can only get four hours of sleep a night, eat 1,000 calories, drink two cups of water a day, and no coffee *gasp*. It is clear that this city would be in severe danger, would have an increase in accidents, less success in solving crimes, putting out fires, or saving people’s lives.This is the exact same thing that happens in the body with mitochondrial impairment. If the cells in your brain aren’t producing enough energy to do their job well, they will be doing their job as well as the sleepy-eyed, emaciated, and most definitely hangry ambulance driving EMT. That’s no good.This can show its face in the form of reduced performance, impaired health, and a myriad of other aspects of life.Age-related mitochondrial impairmentThankfully, weight training can help.1. It does this by decreasing the amount of oxidative stress in the mitochondria and increasing complex IV of the electron transport chain (ETC). This oxidative stress at higher levels can cause a cascade of biological mechanisms to occur in the cell that leads to cell death. Whereas complex IV plays a critical role in the functioning of mitochondria. Disorders, where this complex is defected, is severe and typically fatal. By increasing complex IV it allows for greater functioning as well as decreasing the level of oxidative stress.2. These two benefits are believed to be powerful enough to improve overall functioning in daily activities as well as potentially prevent worsening of disease states.3. The issue of age-related mitochondrial impairment and the corresponding muscle weakness was shown to be able to be partially reversed through six months of resistance exercise training. Therefore, incorporating weight training into your lifestyle as early as possible will help prevent or postpone this issue for as long as possible. The verdictMitochondria are what allow our cells to function and perform their jobs which weightlifting can help preserve healthy mitochondria, form new ones, and prevent the death of others.

The Benefit of weightlifting for seniors with hip fractures

The CDC states that over 300,000 adults 65 years of age or older are hospitalized for hip fractures. Now clearly weightlifting can’t magically reverse this issue but could it help?Recovery1. Adults recovering from hip fractures were shown to improve muscle function, symmetry in sit-and-stand tasks, and general physical functioning due to weightlifting.The verdictUsing weight training when recovering clearly needs the okay from your doctor, proper supervision, training, and guidance but can be beneficial for recovering from hip fractures.

It is time to make a change for the better

Start by talking with your doctor. Reach out to find a Health coach in your area. Or at least take the time and effort to learn how to best workout on your own. Set a plan in place and take action! Starting is as simple as doing body weight exercises right now. Through slow, consistent progression, you can graduate to using weights and increasing those weights over time.

#drxfit #drs #drsuresh #drstraining #senior health #strength training #fit #fitness

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drxfit · 3 years

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Should I use Ice or Heat?(Common Injury Question)

It’s a question a lot of people have when training:

“I’m hurting after that workout yesterday, so do I ice it or use heat?”

It’s inevitable: you stretch and stay hydrated but you still sometimes get injured during a workout. So what do you do with the nagging pain, do you ice it or use heat?

Cryotherapy (cold therapy) and thermotherapy (heat therapy) have long been the choices for relieving pain, but they are appropriate for different situations.

Much of the choice depends on the person and the injury, but a little basic knowledge about each strategy can help you make the right choice every time.

What Happens When You Ice?

First, let’s take a look at what icing actually does to your body. Skin receptors pick up different sensations, like pressure and temperature. Our skin has more cold receptors than heat receptors.

When the skin senses a cold temperature, it activates the cold receptors and these block some of the sensation of pain.

Icing also causes vasoconstriction—the narrowing of blood vessels. This decreases the blood flow and helps to slow down the inflammatory response. When an injury is inflamed, the area may be swollen, red, and warm to the touch. Applying ice helps to reduce or even prevent the inflammatory response.

When to Ice…

There are a few different situations in which you should use ice:

If the injury is acute, or sudden, you use ice to help relieve and prevent swelling by reducing blood flow to the area. For example, if you sprain your ankle working out, reach for a bag of frozen peas to reduce the swelling. The sooner you ice, the better the effect will be.

Ice can also be helpful for many soft tissue injuries. For example, ice after a tough exercise to relieve muscle soreness and shorten recovery time.

Icing is also a useful way to recover from surgery by reducing swelling around the site; just don’t put ice directly on the incisions.

When icing an injury or after surgery, do it as soon as possible and for up to 72 hours for the greatest effectiveness. If swelling persists, see your doctor.

When Not to Ice…

Icing is not always the best solution. There are some situations in which you should avoid the cold pack:

Stiff joints. Do not use ice to relieve stiffness. Doing so will actually increase stiffness.

Pre-workout. Don’t ice before you exercise because it will mask pain, causing you to end up with more damage. An exception is if you need to stretch for therapy and recovery purposes, icing beforehand can help increase your range of motion and reduce pain.

High blood pressure. If you have high blood pressure, icing can raise both your systolic and diastolic blood pressure because of the decrease in blood flow in blood vessels.

Wounds. Don’t apply ice to open wounds. Cold doesn’t help wounds heal any faster and, in fact, could impede the healing process.

Poor circulation. If you have problems with circulation, such as Raynaud’s, take care when icing. The vasoconstriction can decrease circulation even more.

Anesthesia. Don’t ice areas that have been treated with local anesthesia. You won’t be able to feel pain, which means you could be damaging nerves or getting frostbite without realizing it.

Chronic Injuries. Ice is best if used for acute injuries. Icing chronic injuries, such as low back pain, is not beneficial.

How Long and How Often Should You Ice?

If icing is the right choice for your injury, there are a few things you should know before you get started.

Don’t ice for more than 20 minutes at a time. It isn’t beneficial once past a certain point. Icing for 15-20 minutes is optimal.

There is also some evidence that icing intermittently can be helpful for pain relief in acute soft tissue injury, so if needed, you can even do two 10 minute sessions.

The length of time to ice the injury can also depend on the injury and the person icing. If the injury isn’t deep, you don’t need to ice for as long. The deeper the injury the longer you need to ice.

For example, a finger injury needs less ice time than a hamstring injury. You should also make sure you leave enough time in between icing applications for your temperature to return to normal.

If you have any sensitivity to cold you may not be able to ice as long. Icing for too long can cause frostbite and tissue damage. If your skin starts to turn red and splotchy you may have iced for too long and it’s time to stop.

A Few Icing Strategies

There are a few different methods you can use to ice injuries. Frozen ice packs are easy to use and will mold to the shape of the body part you are icing.

Ice cups are another easy way to use cryotherapy. You can even make your own with paper cups. Just add water and freeze. Apply the ice at the top of the cup to your injury site and tear back the paper as the ice melts.

You can use a wrap to hold ice or a cold pack to your body. This helps keep it in place, but as an added bonus the compression from the wrap makes the ice more effective.

If you are sensitive to the cold, add a barrier, like a thin cloth, between the ice or cold pack and your skin. This will protect your skin, but may cut back on the effectiveness. When icing for muscle soreness after exercise, you can take an ice bath, but these are not for the faint of heart.

Ice is great for a lot of injuries, but what about heat? There are some situations in which heat beats cold.

What Happens When You Use Heat?

Heating is often used as a therapy to help relieve pain and promote healing. When you heat an injury, the warmth causes vasodilation—the widening of blood vessels. This increases blood flow to the injured tissue, which in turn increases the amount of oxygen and speeds healing. As a bonus, heat therapy is soothing and relaxing.

When to Heat…

Heat therapy is best used for injuries that are past the acute stage. After 72 hours, or after the swelling has gone down from the initial injury, use heat to trigger the healing response.

If you have a chronic or reoccurring injury, you can also use heat for pain relief. Heating also can help with stiffness; the increase of blood flow from the vasodilation can help to increase flexibility.

When Not to Heat…

As with icing, heat is not right for every situation. Heat shouldn’t be applied to a new or acute injury. This can cause an increase of blood flow to the injury and create more inflammation. Don’t add heat to any injury that is swollen or inflamed.

How Long Should You Use Heat?

You can apply heat for 15 to 30 minutes, but the time may vary depending on the method of heat you use. Always have a barrier in between your skin and the heat pack. This is important to prevent burning. If it feels too hot, add another layer.

Check for comfort every so often to be sure that you aren’t getting burned. The applied heat should not be so hot that you feel uncomfortable.

How to Apply Heat

Applying a heat pack to the injured area is a good way to transfer heat. Again, you will need a barrier between your skin and the heat pack. You can also use a Jacuzzi for some hot water, which is the best option for whole-body heat therapy.

Both heat and ice have their place in training. Know how each one affects injuries and you will be able to make the right therapeutic choice for yourself and for your training clients. Some situations may be more complicated, and if you aren’t sure what to do, follow the advice of a doctor or physical therapist.

#drs #drsuresh #drxfit #drstraining #fitness #fit #health

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drxfit · 3 years

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SUPER-SLOW WEIGHT TRAINING FOR SUPERIOR MUSCLE GROWTH

If you’ve never tried super-slow weight training, you’re missing out on a superior method of muscle growth. Learn more about this effective training method and what “super-slow” really means.

What if I told you super-slow weight training could work your cardiovascular system to the same intensity as sprinting while also building muscle and superior strength and the same time? What if I also told you that you could improve your insulin sensitivity and growth hormone production simply by changing your routine and how you structure your sets and repetitions? Do you think that would be something you might be interested in?

Here is what you need to know:

Traditional steady state cardio is very hard on the body and can lead to chronically high levels of cortisol and cause the body to cannibalize hard earned muscle.

Fast twitch muscles store the most glycogen, so in order to discourage fat storage we need to deplete our excess glycogen store and focus on working these motor units.

Traditional weightlifting may not adequately stress muscles enough to optimally trigger the adaptive response needed to stimulate growth.

So, how can you address the limitations above, stimulate growth hormone production, build muscle, and get a far superior cardiovascular workout? Easy, simply replace all or part of your normal routine with full body super-slow weight training sessions.

WHAT ARE SUPER-SLOW WEIGHT TRAINING SETS AND REPS?

Unlike regular weight training sets where you complete a certain number of reps, super-slow sets are usually done for time, with the goal being to do one continuous set for one to two minutes without stopping. Also, instead of using a speed of 1 second up and 1 second down, super-slow sets use a speed of 3 to 5 seconds up and 3 to 5 seconds down, or even 10 seconds up and 10 seconds down.

So what are the benefits of super-slow reps?

Below are four primary benefits of using super-slow reps and sets:

BENEFIT #1: CONTINUOUS TENSION

Using super-slow reps keep the muscles under continuous tension causing all muscle fibers and motor units to be recruited in the movement. This causes a superior pump and a deeper level of fatigue.

BENEFIT #2: SUPERIOR AEROBIC STIMULUS

Super-slow reps provide a superior aerobic stimulus by causing your body to circulate a large amount of blood and oxygen in an attempt to supply the muscles with enough fuel to maintain the movement. (If you do these sets properly you will feel like you have been sprinting)

BENEFIT #3: FAST TWITCH MUSCLE FATIGUE

Super-slow reps deeply fatigue fast twitch muscles which can cause an increase in the muscles ability to store glycogen. This can help normalize blood sugar and improve insulin sensitivity. The result is that your body may resist turning excess sugar to fat helping you to stay lean.

BENEFIT #4: TRIGGER GROWTH HORMONE

Super-slow reps can trigger a superior growth hormone response by getting your muscles closer to complete failure. This signals your body to build more fast twitch muscle fibers. Researcher Dr.Suresh believe that this may have an anti-aging effect on the body due to every cell in the body receiving additional growth hormone. As we age, the body experiences “somatopause,” a natural process where our HGH production declines. It becomes incredibly important over the age of 30 to stimulate these systems in the body regularly to help build new tissue.

So what is the overall take away? Super-slow reps can provide a far superior cardiovascular workout to steady state cardio. It may also provide a greater stimulus for muscle growth than traditional reps and sets due to the deep level of fatigue that is created. There are a three things to keep in mind though: 1) high intensity reps like these are not meant to completely replace your normal routine. It is a tool to be used periodically to jump start growth and improve cardiovascular health; 2) super-slow training is very hard on body, so increased rest is recommended between sessions; and, 3) You will need to use a much lighter weight to ensure that you can control the weight through the full range of motion.

I hope you liked the article and please don’t forget to share with your friends

#drs #drstraining #drsuresh #drxfit #weight training #workout

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drxfit · 3 years

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Listen to interesting thoughts by drxfit on Koo App - https://www.kooapp.com/profile/drxfit

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drxfit · 3 years

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Choosing Home Fitness Equipment

Now more than ever we’re looking for ways to fit in exercise. For some of you, that means moving from the gym to your living rooms and basements. Working out at home might be the answer for your busy schedule, but how do you know what fitness equipment you’ll need?

There are plenty of choices out there for home exercise: Free weights, weight training machines, home gyms…and then there’s cardio equipment, which is a category all its own. It’s hard to know where to begin, but the list below offers some ideas for what to think about before you buy home fitness equipment.

Will You Use It?

Before you buy anything, remember this: Starting with something you’ve never tried before could make it harder to succeed. That doesn’t mean you shouldn’t buy things that interest you, but keep in mind that buying equipment is no guarantee you’ll use it.

Think of activities you enjoy and start there. For example, if you hate bike riding, a stationary bike may not be a great choice. Start small. Invest in a good pair of shoes and dumbbells or resistance bands.

Your Budget?

When planning your gym, know exactly how much you have to spend. Exercise gear doesn’t need to be expensive, but it should be quality. If you’ve got 3000 rupees available, consider an exercise ball, resistance bands and a few sets of dumbbells. If you’ve got more to spend, you might consider a home gym or a bigger piece of cardio equipment, like a treadmill or elliptical trainer.

What Do You Enjoy Doing?

Many of us buy things or do things because of others. For example, your friend says, “I started jogging and I lost 10 lbs!” Meanwhile, you loathe jogging. The more you like something, the more often you’ll do it and the harder you’ll work. Try to stay in line with your fitness personality. If you like no-impact activities, try an elliptical trainer, climber, or bike. Enjoy swimming? Try your local community pool, DRS, or health club, which will give you a variety of choices for exercise.

There is no perfect exercise. One activity is as good as another, provided that you enjoy it.

Your Space

This is often an overlooked issue. Having a treadmill is cool, but what if there’s nowhere to put it? And, what are you going to do with that barbell set you just bought?

Before you buy anything bigger than resistance bands or a few dumbbells, figure out where you’ll put everything. Having an empty garage is great, but will you use it when it’s 100 degrees outside? Will your spouse really be okay with having to climb over the treadmill to get to the bathroom? Are you okay with taking out a ceiling tile if that elliptical trainer was taller than you thought? Measure how much space you have to avoid future problems.

Don’t Be Seduced By Quick-Fix Gadgets

There are people in this world who will promise you anything to get you to buy their products. Try to avoid any products that promise outrageous results with very little effort (e.g., “Lose 10 pounds in just minutes a day!”) or that only work for one muscle group.

For example, you’re better off buying an exercise ball, which you can use for core work, weight training and balance exercises. than an ab gadget that only works your abs. Many infomercials products are expensive and you can get more effective workouts with a basic set of dumbbells and good, quality exercises.

#drs #drxfit #drsuresh #drstraining

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drxfit · 3 years

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HOW TO COUNT CALORIES

The calories in food come from

1. Carbohydrates, 2.proteins, and 3.fats.

A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two.

We have zero calories in water, minerals, vitamins and fibers .

Calorie count:

20:CALORIES FOOD

All vegetables(100grams) except potato comes in 20 Calorie category

for example 100grams tomato or cucumber (90%W4+5%F+4-5%C)= 16-20 calories

but Potato(100 grams) =100 calories

2.50:CALORIES FOOD

All fruits(100grams) except banana & mang0 comes in 50 Calorie category

But 100grams banana or mango -100 calories

3.100:CALORIES FOOD

One chapati (35grms) OR bread 2 piece(30g), 4 marigold biscuits(24g), 100grms rice,100 grams dal,

4.500:CALORIES FOOD

100grams of sweets Gulab jamun , junk foods = 500 CALORIES

5.1000:CALORIES FOOD

100 grams all oils ghee, refined oil etc.

CHOOSE YOUR CALORIES WISELY

#drs #drstraining #drxfit #drsuresh #nutrition #diet #weightloss

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drxfit · 3 years

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Will a high-protein diet harm your health?

Will too much protein damage my kidneys? Cause cancer? Reduce my lifespan? At Precision Nutrition we’re always getting questions (from fitness pros and clients) about the risks of a high-protein diet. In this article we’ll set the record straight and share why protein isn’t the villain it’s made out to be.

Will eating a high-protein diet hurt me?

For years, people have been concerned with the safety of eating too much protein.

Will eating too much protein explode my kidneys?

How about my liver? My left femur?

The most common health concerns of eating more protein are:

kidney damage

liver damage

osteoporosis

heart disease

cancer

Let’s explore these.

Claim: High protein causes kidney damage.

This concern about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys (usually from pre-existing kidney disease) to a eat a low-protein diet.

But there’s a big difference between avoiding protein because your kidneys are already damaged and protein actively damaging healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

That’s the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work (glomerular filtration rate and creatinine clearance), just like jogging increases how much your legs have to work.

But protein hasn’t been shown to cause kidney damage — again, just like jogging isn’t going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so it’s particularly important to drink plenty of water to avoid dehydration.

Verdict: There’s no evidence that high protein diets (2.2g/kg body weight) cause kidney damage in healthy adults.

Claim: High protein causes liver damage.

The liver, like the kidneys, is a major processing organ. Thus, it’s same deal as with kidneys: People with liver damage (such as cirrhosis) are told to eat less protein.

Yes, if you have liver damage or disease you should eat less protein. But if your liver is healthy, then a high-protein diet will not cause liver damage.

Verdict: There’s no evidence that high-protein diets (2.2g/kg body weight) causes liver damage in healthy adults.

Claim: High protein causes osteoporosis.

Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium you’ll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because you’re losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything, not eating enough protein has been shown to cause bone loss. Bones aren’t just inert sticks of minerals — a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.

(Eating more protein plus adding DRS resistance training: Double win for bone density.)

Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.

Claim: High protein causes cancer

Unfortunately, we still don’t have conclusive human studies on the cause of cancer and the role of protein.

There are studies that asked people how much protein they ate over their lifetime, and then looked at how often people got cancer. The research shows a connection between protein intake and cancer rates.

But these studies are correlational studies and don’t prove that protein is the cause of cancers. Plus, some researchers have gone so far to say that studies relying on subjects to recall what they ate are basically worthless because human memory is so inaccurate.

A big part of the proposed cancer and protein link comes down to confounding factors, like:

where you get your protein from — plant or animal

how you cook your protein (i.e. carbonized grilled meat)

what types of protein you’re eating (e.g. grass-fed steak versus a hot dog)

And so on.

In other words, we can’t say that any particular amount of protein causes cancer.

Verdict: Limited evidence that protein causes cancer; many other confounding factors.

Claim: High protein causes heart disease.

Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease (70 percent for men and 37 percent for women), whereas plant-based proteins aren’t linked to higher rates of heart disease.

This suggests that where you get your protein from may matter more than how much protein you eat.

However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized study (the gold standard in research).

There are many confounding factors. For one, consider the type of animal — does seafood cause the same issues as red meat, for example?

We don’t yet know the whole story here.

Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.

#drxfit #drs #drstraining #drsuresh #health #fit #fitness

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drxfit · 3 years

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FAT LEAVES OUR BODY THROUGH LUNGS

Ever wondered where the fat goes when we lose weight ? Most of it is breathed out as carbon dioxide, according to the new study. Lungs are the primary excretory organ for weight loss .We set out a calculate how we lose fat.

Human fat cell store triglyceride, which consists of just three kinds of atoms; carbon, hydrogen and oxygen. Shedding unwanted fat requires unlocking the atoms in triglyceride molecules by a process known as oxidation.

By tracing every atoms pathway out of the body, the researchers discovered that when 10kg of fat are fully oxidized, 8.4kg departs via the lungs as carbon dioxide. The remaining 1.6kg becomes water. The analysis showed that the inhaled oxygen required for this metabolic process weights nearly three times more than the fat being ‘lost’.

To completely oxidize 10kg of human fat,29kg of oxygen must be inhaled producing a total of 28kg of carbon dioxide and 11kg of water. ”Non of this biochemistry is new, but for unknow reasons it seems nobody has thought of performing these calculation before. The quantities makes perfect sense but we are surprised by the numbers that popped out.

These results show that lungs are the primary excretory organ for weight loss. The water formed may be excreted in the urine, sweat, tears or other body fluids and is readily replenished ..

If you like the post please don’t forget to like& share and if you have any questions drop it in below commentary box.

#drs #drsuresh #drstraining #drxfit #fit #fitness

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drxfit · 3 years

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Bigger Muscles or Stronger Muscles?(-for PTs)

Believe it or not, these are not the same…Here’s why

As a trainer, you hear just about everything from your clients. Each one has a different goal.

Client #1 says:

“You know what? I really just want to get big.”

Client #2 says:

“Me? I just want to increase my 1 RM, but you know, not look crazy huge.”

You have different clients and they have different needs. While having bigger muscles does lead to the potential for having greater strength, generally speaking, optimizing muscle size and optimizing muscle strength are two different things.

And you can work with your clients to achieve one or the other. It just takes different strategies, each backed by exercise research.

What do the textbooks say?

As a certified trainer you can go back to your fitness textbook and find the chart that tells you how to use weight training to achieve greater strength or hypertrophy.

In most texts the recommendations are about the same

This is a good general rule for achieving one goal or the other, but not everyone agrees with it. Some people may find success with something a little different.

If we go to the research to find out whether these recommendations are the best or not, we find that the results are a little cloudy.

Some studies show these textbook recommendations as effective, while others will show that they just don’t work for everyone.

To get a better understanding of what it all means and how you can use the information to help your clients, let’s dig a little deeper

Muscles 101

Let’s start with some basic muscle physiology.

Muscle tissue consists of two types of muscle fiber (note we are avoiding muscle fiber subtypes):

Type I Muscle Fiber. Also known as slow twitch fibers, type I muscle fibers use oxygen more efficiently and can be used over longer periods of time; think endurance. These are our smaller, least powerful muscle fibers that have little potential for hypertrophy.

Type II Muscle Fiber. This is the fast twitch type of muscle fiber that can burn energy quickly for short bursts of strength. These are our larger, more powerful muscle fibers that have a great potential for hypertrophy. The two most commonly discussed types of type II muscle fiber are type IIa (fast oxidative glycolytic) and type IIb (fast glycolytic).

This leads us to the Size Principle of Motor Unit Recruitment. One motor unit is a nerve and the muscle fibers to which it is attached.

In each muscle, we have smaller, weaker type I motor units that are easily excitable and more resistant to fatigue, and larger, more powerful type II motor units that are hard to excite, but less resistant to fatigue once they are activated.

The Size Principle states that when the central nervous system recruits motor units for muscle contraction, it begins with the smallest, weakest, more easily excited type I motor units first and progresses to the larger, stronger, more-difficult-to-excite type II motor units only when force needs to be maintained or increased.

In other words, lifting at a low intensity (i.e. a light weight) will only stimulate smaller motor units.

In order for the larger, more powerful type II motor units to be activated, greater intensity is needed.

So how do muscles get stronger?

How can we use this information to help our clients who want to get stronger, but not bigger? We have to consider the amount of weight lifted, the number of reps, and the rest period.

1. Maximal weight

The Size Principle implies that to get stronger we need to activate all of the motor units, and that requires a heavy enough weight, or great enough resistance, to trigger the high-threshold, type II motor units. This is why the standard recommendation for load is >85% 1 RM. Furthermore, lifting a near maximal weight will provide the additional benefit of stimulating synchronous activity of motor unit recruitment. In order for maximal force to be generated, all motor units in a given muscle must be activated at close to the same time. In an untrained individual, motor unit activation will occur at slightly different times, and therefore lead to inefficient movement. This works much like rowers in a boat rowing in synch vs. the rowers rowing at different times. One of the simplest ways to enhance motor unit synchronization is through heavy load resistance training.

2. Fewer reps

As a side effect of lifting near your one repetition maximum, the number of repetitions you will be able to perform will naturally be fewer. Think about it: your one repetition maximum literally means that most weight you can lift one time. Therefore if we are lifting a weight that is near our one rep max, repetitions will be kept to a minimum simply because the resistance is too great to generate numerous successive repetitions. Generally speaking, if you are able to lift a resistance more than six times in a row, it is not heavy enough to stimulate your highest threshold motor units nor force synchronous motor unit activity. A word of caution: however, near maximal lifting (>85% 1 RM) can be dangerous for a novice lifter, and thus one should have some training experience before attempting to develop maximal strength through this manner.

3. The rest interval

Now, what about the two to five minutes rest interval recommendation?

This can be related to our understanding of the metabolic pathways, specifically regeneration of adenosine triphosphate and creatine, but that can get a little complicated.

An easier way to explain it is that the central nervous system needs full recovery in between sets in order for coordinated motor unit activity and maximal motor unit recruitment to occur in the subsequent sets. Maximal strength output requires optimal performance of both variables. Lastly, the stronger an individual is, the more rest he or she will likely need between sets when working with a near maximal resistance.

And how do muscles get bigger?

Now you might be thinking that this is common sense, right? Lifting heavy weights make you stronger, but is this also the best strategy for getting bigger muscles?

The quick answer is NO. It is not likely that following the recommendations for increasing muscle strength will lead to optimal muscle hypertrophy. Here’s why:

1. Protein degradation

Resistance training initiates protein degradation, the breakdown of muscle tissue and in turn creates the right conditions for rebuilding bigger muscles during rest and recovery periods.

Protein in muscle tissue breaks down with strength training and only then can it rebuild itself into bigger tissue. The amount of protein degradation that occurs depends on how we approach our training. Obviously, the extent to which our muscle rebuilds depends on the quality of our post training recovery (an issue separate from the discussion taking place in this article).

Protein breakdown is stimulated by two different factors:

The amount of weight lifted. Heavier weights lead to greater degradation per rep.

The number of reps. Consecutive repetitions further contribute to degradation.

2. Heavier weights, higher reps

With this in mind, in order to make our muscles bigger, we need to use a weight that is not only heavier, but also one that we can lift for a high number of reps.

This is the reason why the load and rep recommendation of 67%-85% 1 RM for 6-12 reps is the starting guideline for muscle hypertrophy.

This load/rep ratio satisfies the two factors that stimulate protein degradation: heavy weight, high rep scheme, so that you get maximum muscle building during recovery. As you can see, while lifting a near maximal load (>85% 1 RM) for low repetitions (i.e. <6) would meet the first requirement needed to stimulate protein degradation, it would not meet the second requirement, and therefore is not the theoretical optimal load/volume ratio to be used to stimulate maximum hypertrophy. On the other hand, lifting a light weight (i.e. <67% 1 RM) for a high number of repetitions (i.e. 25 reps) would meet the second requirement needed to stimulate protein degradation, but not the first requirement, and therefore is not the theoretical optimal load/volume ratio to use to stimulate maximum hypertrophy.

3. And…the rest interval

The rest interval recommendation for hypertrophy is 30 to 90 seconds. Why less recovery time than for increasing muscle strength?

Well, one reason is that some studies have shown this rest interval range leads to elevated levels of serum growth hormone during exercise . Growth hormone is important in stimulating muscle growth, hence the resulting hypertrophy.

Is the textbook answer right for everyone?

Now you can see that there is a reason that most fitness textbooks will give you this particular set of recommendations for hypertrophy and strength. They act like building blocks, a starting point.

As a trainer you can use this starting point to develop individualized programs for each client.

It is important to remember, however, that these guidelines were developed based on theory, and haven’t been consistently replicated in peer-reviewed studies.

The recommendations don’t take into account key variables such as training frequency, training experience, mode of exercise, total number of exercises per muscle group, client somatotype, supplementation, nutritional intake, or recovery quality.

Furthermore, programming ideologies such as supersets, drop sets, compound sets, half reps, negatives, periodization format, and others play a significant role in the type and rate of adaptation that occurs.

Program design

The theory of exercise is the science of program design; the ability to make adjustments to a program based on client progress and your own unique experiences is the art of program design.

The science of program design can provide a wonderful starting point from which to develop a programming outline, but it is ultimately the art of program design that will determine your clients’ results.

The best coaches and trainers OR members I’ve encountered are able to integrate both into their philosophies.

Individual differences

Program design is highly variable depending on the individual differences you see in your clients. There are many gray areas, and in my experience there are no absolutes when it comes to program design, no rights or wrongs.

As professional trainers, only seeking out sources that support our own preconceived programming ideas will severely stunt our growth.

Success in training is a process of taking the time to learn the theory of generalized programming recommendations, recording our own unique experiences, carefully considering the programming ideas of others, and being flexible enough to adapt our programs based on results.

Choosing the path of a being a trainer means that we will always be students of fitness. As the science evolves and changes, we have to as well.

So if your client’s goal is to develop strength or hypertrophy, the recommendations provided in textbooks are a nice starting point for theory-driven program design. However, it’s up to you to create your own programming design art to ensure you optimize the results for each of your unique clients.

#drs #drsuressh #drxfit #drstraining #onlinetraining

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