The Ultimate Anti-Ageing Formula

Nothing is more inevitable than ageing, but many of us are terrified by it.
The media peddle dietary, cosmetic and surgical quick fixes that reduce
little other than bank balances, and a substantial number of us simply
give up on the idea of being fit and strong in our middle and later years.

Whilst you’re not going to suddenly become an elite athlete, many of the
negative aspects of the ageing process can be slowed down and even
partly reversed. These include:

Muscle weakness / Muscle Loss (known as ‘Sarcopenia’)
Skeletal weakness (weaker bones & joints)
Lower energy
Changes in physical appearance
Diminished brain function
Weight gain

There are a number of possible causes of Sarcopenia, including a
decrease in muscular nerve cells, a decrease in hormone levels, and a
decrease in the body’s ability to synthesise protein.

Resistance training has been shown to be useful for both the
prevention and treatment of Sarcopenia.

After six months of weekly strength exercise training, the biochemical,
physiological and genetic signature of older muscle is “turned back”
nearly 15 or 20 years.  Resistance training has been reported to
positively influence the neuromuscular system, hormone
concentrations, and protein synthesis rate.

Research has shown that a program of progressive resistance training
can increase protein synthesis rates in older adults in a relatively short
amount of time. Strength training has been found to have a
beneficial impact on your gene expression — not only slowing the
ageing but actually returning gene expression to youthful levels in
seniors who start doing resistance training.
Research also shows it’s good for your brain. Professor Maria Fiatarone
Singh, a geriatrician at the University of Sydney, says:
‘We’re currently looking to see what the exact mechanisms are, but
there is evidence that both improvements in cognitive function and
depressive symptoms in older adults are linked to the amount of
strength gains or intensity of the strength training’

Normalizing your blood glucose is also very important if you want to
avoid, or have already been diagnosed with cardiovascular
disease. By controlling your glucose levels, you can significantly reduce
your risk of a cardiovascular disease event.

Strength training can be very beneficial for glucose control. Resistance
exercises (done with correct effort / intensity) drain stored glucose
(glycogen) from the muscles, which then go through a process called
super compensation, making room for more glucose to be stored. By
training regularly, you are emptying the tank and refilling it. The
combination of healthy eating and high intensity exercise is the perfect
combo for lowering diabetes and cardiovascular disease risk

What is your current regime like? Perhaps you are doing some fitness
activities like cycling, walking, swimming, jogging,or perhaps a class like
Pilates or gentle yoga. These activities are all good. But if you are doing these fairly gentle
exercises without a weekly dose of more intense resistance exercise,
you really are missing out. A balance of lots of gentle movement and
some brief intense exercise sets you up for the best results. Ideally
once or twice per week, using your own body weight or dumbbells /
barbells or resistance machines, aim to hit all your major muscle groups
with the essential exercises:

PullDown Machine or Pull Ups
Seated Row Machine or Dumbbell Row
Chest Press or Press Ups
Leg press Machine or Squats
Calf Raise
Shoulder Press or Side Raises

Done correctly – where the weights are lifted in a controlled motion with
good technique to a point of muscular failure / fatigue, these exercises
are irreplaceable and give you the ultimate anti ageing formula

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