Strength Training Defies Aging; Can Lead to Happier Minds

Millions of Americans have hit the half-century mark and are going strong-or are they? After age 30, muscle mass declines. After age 40, bone mass follows. Tendons and ligaments become less elastic and tear easily. Balance is challenged. Injuries increase.

The U.S. Centers for Disease Control and Prevention (CDC) report post-menopausal women can lose 1 to 2% of bone mass annually. Decreased bone mass leads to fractures, which the CDC concludes leads to disability, and sometimes fatal complications. The American College of Sports Medicine (ACSM) states one out of two people over 60 (only some of nearly 50 million sufferers) suffer from high blood pressure.

While these statistics are gloomy, boomers turn to slow-motion strength training to stay fit and strong. According to the American Academy of Orthopedic Surgeons, regular muscle training helps athletes reverse muscle mass declines into their 80s. Experts conclude specialized machines build stronger ligaments and tendons important to joint support. This technique forces controlled movements giving maximum intensity without high impact or momentum that causes injury. Joint pain, strains, and sprains are entirely avoided. Slow, low-impact exercises provide joint support and muscle mass that defy aging norms.

According to the ACSM, slow-motion, low-impact exercises can lower blood pressure. Studies show physical activity can lower blood pressure values by 10 points in weeks. Increased activity also establishes healthy weight, lowers blood cholesterol, and improves oxygen thresholds and glucose levels. In a study of Hispanic men and women, 16 weeks of strength training produced improvements in glucose control comparable to diabetes medication. According to the CDC, strength training showed a 15% increase in metabolic rate-enormously helpful for weight loss and long-term weight control.

Another study found cardiac patients gained strength, flexibility, and aerobic capacity with strength training three times per week. James Bell, co-founder of Alive! Whole Life Fitness Studio in Redwood City, California, created a slow-motion, high-intensity, low-impact strength training program-SafeStrength^®- used exclusively for the studio’s clients. Bell testifies to the program’s success. “Slow-motion, high-intensity strength training safely and effectively works the entire musculoskeletal structure.” Bell’s studio comprises 10 highly specialized machines. Trainers can move clients through a complete workout in 20 minutes that stretches, contracts, controls, and fatigues every major muscle group, tendon and ligament to build an age-defying body.

Slow-motion strength training moves clients safely through controlled movements that gives them a range of motion up to 98% and increases flexibility normally lost past age 40. The CDC reports strengthening exercises increase flexibility and balance, and decrease the likelihood and severity of falls. One study of women 80 years and older showed a 40% reduction in falls with strength and balance training. The American Medical Association conducted strength-training studies that found increases in bone density, reducing fracture risk among women 50-70.

Leaner, stronger, healthier, younger looking-that’s in the boomer’s reach. But happier?  Strength training has been found to build healthier mindsets, too. The CDC discovered volunteers were less depressed and felt more self-confident following their study. Millions of Americans have a lot to smile about thanks to the benefits of specialized training that extends active lifestyles and youth.

Guest article contributed by Taru Fisher, CEO and cofounder of Alive! Whole Life Fitness in Redwood City, Calif.  For more information visit www.AliveFitnessStudio.com or call 650-641-3586.