Cenegenics Complete Guide to Healthy Aging - (Page 55) • Reduced injuries: Muscle strength decreases stress on bones during impact exercises (such as walking, jogging and tennis) and improves dynamic balance to make a person less susceptible to falls and other mishaps (Nelson et al 99). Noted fitness expert and researcher Dr. Wayne Westcott explains the relationship: “Stronger muscles lead to stronger bones and connective tissue, all of which work together to increase our functional capacity and decrease injury potential.” • Daily tasks eased: For many, activities like lifting a child, stooping or trying to get up require great effort. Suppose the maximum your biceps can carry is 0 pounds, and you have to carry a 0-pound suitcase through an airport. That requires 00% effort. Participating in a resistancetraining program can increase your biceps’ strength to 0 pounds and enhance your stamina. Now carrying the suitcase becomes manageable. • Emotional stability: Exercisestimulated neurotransmitters create what some call “postexercise euphoria” or endorphin response. These mood mediators make us feel better and less stressed (Stewart et al 998). One 0minute (or longer) exercise session generates 90 to 0 minutes of this relaxation response. The American Council on Exercise recommends 0 minutes (cardiovascular, resistance training or flexibility), or days a week to promote emotional well-being. • Reduced muscle atrophy: Most people over age 0 lose one half to one pound of muscle mass each year, due to inactivity. You don’t have to since resistance training helps maintain, and even increase, lean muscle. • Improved body appearance: “Spot reducing” won’t improve body composition. Sit-ups won’t get fat off your abdomen. Only burning calories and reducing fat will. Weight training can help you directly target and build shapely arms, legs, abdomen and more—adding lean muscle in the process. • Increased bone density: A 988 study from Washington University School of Medicine concluded weight-bearing exercise leads to significant increases in bone mineral content, which are maintained with continued training in older subjects (Dalsky et al). A meta-analysis of 8 randomized controlled trials on different types of exercise programs showed a significant improvement in bone mineral density (BMD). Aerobics, weight-bearing and resistance training were all effective on BMD of the spine (Hatori et al 993). That’s good news for preventing osteoporosis since resistance training puts added demands on bones, bolstering their density. • Increased body strength: Most people, regardless of their age, experience strength improvements in a matter of weeks. A study conducted in December 993 (McCartney et al) examined the effects of a -week progressive weight-lifting program on subjects in their 0s, 0s and 80s. After approximately 0 months, they found significant strength gains (up to %) in the exercising group, but no gain in a non-exercising, control group. Most substantial strength increases occurred at and weeks into the program. Cardiovascular Exercise “Cardio” is among the most popular forms of exercise, such as walking, cycling, swimming and aerobics. Actually, any exercise causing an increase in heart rate for a sustained period of time is included. Cardiovascular exercise benefits: • Increased health span: A study following Harvard grads through 30 years showed those who were moderately active—from gardening to sports—were at a substantially decreased risk of death. • Reduced body fat: Aerobic exercise uses both stored carbohydrates and fats for fuel. The longer and more vigorous, the more total calories are burned. • Decreased risk of heart attack: Lowering insulin levels helps reduce rates of arteriosclerosis. Physical exercise lowers these levels, helping lower the risk of heart attacks. v. M axiMizing Y our h ealth p otential WWW.CENEGENICS.COM V. Maximizing Your Health Potential http://WWW.CENEGENICS.COM
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