The Ideal Training Program for Seniors
ASK THE EXPERT FITNESS COLUMN
By Mayra Ron, owner of The IN and OUT Workout
Today's blog is highlighting a study found in the book Body by Science by Dr. Doug McGuff that confirms SuperSlow exercise reverses the aging process. Article is found in the book on page 246- chapter 11. Enjoy!!
A REVOLUTIONARY STUDY In closing , we would like to share with you a study that can only be described as “ revolutionary ” in its impact in regard to strength training and senior citizens . As unlikely as this may sound , it revealed that strength training can actually reverse the aging process . For the study , the results of which were was published in the online medical journal Public Library of Science , researchers recruited twenty - five healthy seniors ( average age seventy ) and an equal number of college students ( average age twenty - six ) . All of the subjects submitted to having muscle biopsies performed , and 24,000 genes were compared for each participant . It was noted that 600 genes were markedly different between the older and younger subjects . Prior to the study , the senior and younger groups were found to have similar activity levels , though the young people , as one might expect , were considerably stronger than their older counterparts . The seniors then took part in a strength - training program for six months . Afterward , the researchers found that the seniors had gone from being 59 percent weaker than the young adults to being only 38 percent weaker . More important was the change in the seniors ’ genes . The gene - expression profile ( or genetic fingerprint ) of the seniors changed noticeably , looking a lot more like that of the younger trainees . The researchers concluded their study by stating : Following exercise training the transcriptional signature of aging was markedly reversed back to that of younger levels for most genes that were affected by both age and exercise . We conclude that healthy older adults show evidence of mitochondrial impairment and muscle weakness , but that this can be partially reversed at the phenotypic level , and substantially reversed at the transcriptome level , following six months of resistance exercise training . 17 Nothing else in human history has shown a functional reversing of age in humans at a molecular level . When the drug Resveratrol was shown to produce some reversal of aging in mice and worms , it flew off the shelves as an age - reversal agent — without any proof that it had a similar effect in humans . Now here , after millennia of searching for the “ fountain of youth ” — anything that might extend life or objectively reverse aging in humans , going back as far as our earliest recorded literature in The Epic of Gilgamesh — a clinical study has essentially said , “ Look , here it is — an actual functional reversal of aging at the molecular level ! ” It is astounding that genes that were functioning poorly at an elderly level could be returned to a normal level of functioning in elderly people . But it’s not surprising to us , nor to anyone who performs the type of training that we advocate . It’s not unusual to see an elderly person start working out with minimal weights and then , in a short span of time , see the person’s strength be equal to or greater than that of the average twenty - five - year - old . We have seventy - five - and eighty - year - old clients training at our facilities , and routinely when we bring in a new twenty - five - year - old client , the weights at which we start the young adult do not approach what most of our older established clients are currently using . Having said this , the most amazing thing that happened after this study came out in 2007 was — nothing . That news of this magnitude should come out during our lifetimes and not be on the front page of every newspaper and on every evening news program was inexplicable to us . Perhaps it failed to garner much attention because people are more than willing to take a pill , thinking it’s going to reverse their aging , and it’s only the exceptional individual who would hear such news and say , “ I can do something for myself , by the sweat of my own brow ; by applying my own effort and my own work ethic , I can achieve this for myself ! ” Perhaps . For this benefit to occur , an individual of any age must be willing to train with effort , a rare find in our society . The beautiful thing is that the ones who understand and apply this principle are the ones with whom we get to work — and the ones who are reaping all the benefits we’ve covered in this book.
That’s all for today my readers. See you next time, same place, same time and we
will continue our voyage into the world of exercise. Please send your questions to: email@example.com
Train hard/be blessed!