A few weeks ago we tackled the importance of lean muscle mass in aging and its typical correlation with organ reserve. Conventional wisdom tells us that muscle is easiest to develop when you are young, that we tend to lose muscle as we age, and that it becomes more difficult to put on muscle as we grow older. We thought we’d investigate and give you a clearer picture of what the research has to say.
Just to review, we’re talking skeletal muscle here, which includes two types of fibers. Type I fibers are associated with endurance training, while type II fibers are associated with weight training. It’s true that adults do tend to lose muscle mass during typical aging (typical being the operative word here), and it’s the type II fibers that are depleted. Type I fibers are generally preserved. But the type II fibers, research is finding, play a crucial role in regulating the body’s metabolism. These guys help direct the activities of tissues in other systems of the body. Given their influential roles, maintaining type II fibers (i.e. muscle mass) as we age can reduce the risk for diabetes and obesity.
Read MoreAfter last week’s great discussion about chronic cardio, we wanted to highlight a related question we received recently.
Dear Mark,
I workout 5-6 days a week and do a lot of weightlifting in my routine. I’ve made good progress in the last several months, but I notice myself feeling more run down lately. Got any advice?
Read MoreThere’s been a lot in the news lately about the question of longevity. This past week an article discussed the role of exercise in “biological aging,” the relative age of a person based on biomarkers (determined by telomere length in this study), rather than simple chronology.
To add to this discussion, I want to offer up a medically accepted dimension of biological aging that hasn’t gotten as much press lately. Lean muscle mass in happy tandem with organ reserve are two defining characteristics of both good health and longevity.
Have you ever heard someone say that a person died of “old age” or “natural causes”? Essentially, the person died as a result of the logical end of the aging process, the diminishment of organ reserve and corresponding muscle mass that supported his/her physical functioning.
Read MoreI’ve received a number of emails from readers asking for more details about my workout routine, especially after publishing a Case Against Cardio and the recent video of my beach sprints. Though I do snowboard and hike and love to try my hand at new stuff – especially while traveling – this basic weekly routine has been my foundational regimen for years. Of course, depending on travel, business and family matters, the routine varies, but this is the general idea. Over the years I’ve concentrated much more of my efforts on weight training, with great results. And I’m definitely an “outdoor” kind of guy. One thing I really appreciate about living in Southern California is the great weather; you can’t beat a hike for a natural, challenging work out. (By the way, if you’re not doing resistance activities, I encourage you to start. Weight-bearing and resistance exercises are essential, particularly as we age.)
Read MoreCore strength – everyone is talking about it. Core is just a buzz word for your midsection, and it’s very important to maximize your core health. A healthy, strong core is the “core” of good health.
A few key steps:
– You must shed that spare tire to naturally improve core health (cut out that sugar, folks).
– Get both resistance and aerobic activity several times a week.
– Do one or two torso-focused exercise sessions a week. The midsection doesn’t need much time: 10 or 15 minutes is enough.
– Maintain good posture.
– Implement some stretching and balance exercises into your workouts.
Trainer Russ Suchala and I were discussing this “core” topic the other day – here’s why you must take care of your core if you want good health:
“Training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.
Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.
Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That’s a lot of sitting. And it all adds up to one thing: a weak core.
The muscles that make up the core play a unique role since they provide stabilization for your entire body.
Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment…lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn’t love to lose inches from their waist as a result of tightened muscle?
Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry – who really wants to throw out their back while taking out the trash?”
Thanks, Russ. Apples, stick around for more fitness tips in future posts. It doesn’t take much to improve your health and physique – just commitment to action. As I always say, putting on the sneakers is 90% of the battle.
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[tags]core strength, aerobic, posture, exercise, Russ Suchala, training, back pain[/tags]
Worker Bees’ Daily Bites: News for the men, news for the women, news for the kidlets… 1) First there was cellulite cream…now this? This week in quackery: was it the metrosexual trend that got men worrying about things like body wash and, now, testosterone cream? We’re not complaining about the body wash, but who needs one more unhealthy, questionable miracle cure on the market? Testosterone does diminish with age. But supplementing with hormones is a dicey proposition that we don’t recommend unless there’s a medical need. A better way to keep those hormones pumping naturally (make that several ways): – Pump some iron, guys! – For goodness’ sakes, go to bed before midnight once in a while. – Easy on the beer. – Overcome vegetable aversion. It’s not like they meow. – Express yourself. You don’t have to start writing poetry, but find ways to let those feelings out once in a while. Sports count. – Get plenty of antioxidants in your diet and enhance your intake with a good, potent multivitamin. – Stick to healthy friendships and relationships as much as humanly possible. It’s good to be responsible and reliable, but don’t overlook the damage that too much stress can do to your body’s regulatory functions. We all age (well, except that guy in sales who thinks he does a great Austin Powers imitation). But stress has a big impact on how you age. Cutting back on stress does a lot more for your mojo than any Rx. 2) No one said it was fun… Women, especially young women, are avoiding their annual female exam like the plague. Hey, no one loves it. But five minutes now means prevention of potentially fatal STDs and cancer. Yeah, it’s annoying. And? To learn about the new vaccine for cervical cancer, check this out. Your insurance should cover it, and if not, it’s pretty inexpensive. 3) If you want to live to 100, move here. Just leave a note for the kids first. Or not. Web it out: For the girls (but we know you’re looking, boys): How Much Energy Is In a Kiss? The reason for this clickativity: remember that it doesn’t really take a lot of calories to fuel your body, so choose them wisely. A little food goes a long way. Choose the foods that pack the most nutrition. Which definitely does not include a Hershey’s Kiss. Check out the category “Healthy Tastes Great!” at right for simultaneously delicious and nutritious foods. Dog People: 1, Cat People: 0. At any rate, this is cool health news. Remember that good health is a holistic, comprehensive endeavor. Concentrate on improving quality of life at home, at work, and at the dinner table, and you’ll feel great! Charity-Challenged Brains? This is going to be all over the news in about 20 minutes. That’s because drug merchants (ahem) some people might not want this important news about antidepressants to get out. Though depression varies in magnitude and therefore treatment needs vary, there are … Continue reading “Sting Operation”
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