Resistance Training – The Fountain of Youth

Do you want to maintain quality of life as you grow older?

 

In this blog our friends at Vision Personal Training Sylvania discuss the benefits of resistance training in fighting the aging process.

 

Is it important you’re capable of performing your daily tasks, enjoying recreational activities, and caring for yourself and family? Do you want to remain fit, trim, strong and mobile for as long as you can? All of this doesn’t have to be just wishful thinking. You don’t have to accept frailty as you age. Resistance training is the key to turning back the clock!

Aging is associated with numerous physiologic and functional declines contributing to increased disability, disease, frailty, and falls. Following a structured resistance program as little as two times per week has the ability to combat weakness and frailty and their debilitating consequences. Training regularly can help reverse and reduce the risk of muscular, skeletal, cardiac and mental health related diseases caused by aging.

Resistance Training

Resistance training involves the applying load or residence to the body greater than it is accustomed to, causing the body to adapt, increasing strength, muscle tone, joints and bone density. Resistance training isn’t just for professional athletes nor is it just lifting heavy weights, simple weight bearing exercises with basic gym equipment or even body weight exercises can be enough to provoke an adaptation to occur and reap the benefits.

Muscular System

For many, aging is associated with the inevitable loss of strength, energy and vigour. However, aging is not always to blame often inactivity is the culprit. Adequate muscle function is vital for us to maintain our independence as we age. Sarcopenia; the loss of muscle mass and strength, “use it or lose it”, is a disease commonly accepted as a sign of aging. Sarcopenia results in loss of function, making daily tasks difficult to perform independently. Resistance training has been found to decrease the risk and effects of sarcopenia.

Resistance training has been found to improve the quality of life at any age and condition counteracting the weaknesses and frailty that come with aging, keeping us capable of doing daily tasks such as climbing stairs, walking long distances and carrying groceries. Resistance training has the ability to improve and maintain muscle strength, function, flexibility and synergy, leading to improved joint support and balance reducing risk of falls and injury which account for a large portion of hospitalisations.

Back Pain

Lower back pain is a common complaint and is often left unresolved, 14% of Australians (3 million people) are affected by on going back problems. Appropriate strengthening and stretching exercises of our back and core muscles helps reduce stress and strain placed on our spine, significantly decreasing the prevalence of back pain and alleviating pain and limitation of those suffering from lower back pain.

Skeletal System

Resistance training also has a positive impact on our skeletal system; improving bone quality, bone density and joint function. Osteoporosis is a condition in which skeletal material begins to weaken and deteriorate and is a common concern for aging adult’s, especially menopausal women who are at an increased risk of developing osteoporosis. Studies have found that resistance training as little as twice per week can dramatically decrease the risk of developing osteoporosis, not only slowing bone loss but increasing bone density combating the effects of osteoporosis. Similar benefits are seen for osteoarthritis which attacks your joint cartilage causing pain and stiffness in the joint.

Mental Health

Resistance training has a major effect on a person’s mental and emotional health. Studies have shown that people who exercise regularly sleep better, more deeply and for longer and wakening less often. Resistance training can help reduce depression, releasing serotonin “the feel good hormone”, boost self-confidence and self-esteem, and improve your sense of well-being.

Weight Management and Diabetes

Research shows that resistance training becomes even more important as we age and can positively affect insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer. Physical inactivity causes an average muscle loss of 2-3kg per decade, this amount muscle loss leads to a metabolic rate reduction of up to 10% and the energy that was previously used to supply muscles with energy is often stored as fat.

Positive effects on weight control are associated with resistance training. Resistance training increases our metabolism by increasing muscle mass which results in burning more energy doing daily activities, leading to weight loss if combined with a structured nutrition plan based on your goals, body type and activity level. During and after resistance training we burn energy at a greater than resting rate further influencing weight loss results. Studies have shown that resistance training can reverse age related decreases in glucose sensitivity; poor glucose metabolism is an associated risk factor for type II diabetes.

Lung and Heart Health

Combining resistance training with some aerobic (cardiovascular) exercise improves lung function and fitness. Sufferers of Chronic obstructive pulmonary diseases, which affects lung capacity and function, have found relief from exercises which improve function and strength of the abdomen and chest muscles which impact our lungs capabilities.

Heart health is also improved with resistance training especially when combined with aerobic (cardiovascular) training, helping to reduce the risk of developing cardiovascular disease by improving heart function and efficiency. Resistance training helps to reduce blood pressure and increase blood flow combined with aerobic training which helps reduce arterial stiffness which are all key contributors to improving cardiovascular health.

Cancer

There is research to support the benefits of resistance training on the risk of developing cancer especially when combined with healthy lifestyle habits. Studies also show positive benefits training has on cancer survivors helping to reduce recovery time and aids strength and body function return to normal, improving quality of life.

Incorporating a simple exercise program into your lifestyle which involves resistance training as little as two times per week has significant benefits to your overall health. Growing stronger and not older allows you to maintain your independence and combat frailty and disease before it occurs, making resistance training a great alternative to finding the fountain of youth.

Reach your individual fitness or weight-loss goals at Vision Personal Training Sylvania.

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m mooney
m mooney
04:59 09 Jul 24
Julie Dimevski
Julie Dimevski
08:04 26 Jun 24
Kieran and the team have provided great customer service during my daughters recovery. They show care, and are supportive. He has been open and transparent, and positive. Thanks Kieran and team.
Tim merchant
Tim merchant
06:42 23 Apr 24
Really inviting staff, always ready to help. They know what they are talking about and facilites are wonderful.
Ashley Williams
Ashley Williams
10:55 03 Apr 24
best in the business the team here are the very best at their jobs
G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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