Between the age of 30 and 70, the average person will have lost about a quarter of their muscle strength. Half will be lost by the age of 90. As crucial as it is to promoting overall health and warding off disease, aerobic exercise alone is not enough to forestall this. Without the inclusion of strength training, muscles become progressively weaker, as well as less functional. Strength training can enable people over the age of 50 to live longer, more quality lives.
Beginning a strength training regimen takes as little as twenty minutes per session and does not require excessive stress or straining. The key is to use proper form, in a consistent manner, tackling both upper and lower body muscles. Noticeable strength gains can be realized in as little as four weeks. Methods of strength training include the use of free weights, ankle cuffs and vests, resistance bands, and exercises that employ body weight to create resistance against gravity. A slow pace starting off is important, in order to avoid injury.
Read the full story.
A combination of aerobic and resistance training may work better than either type of exercise alone in helping people with diabetes control their blood sugar, a new review finds.
Researchers analyzed data from 14 studies that included more than 900 people with type 2 diabetes. The studies looked at the role of aerobic or resistance training (workouts such as weightlifting) in boosting the health of diabetics.
Compared with either aerobic or resistance training alone, a regimen that combined both types of workouts was more effective in controlling blood sugar (glucose), blood fats, blood pressure and weight, the researchers said. The combination approach also helped more people reach higher levels of good cholesterol, according to the findings published July 2 in the journal Diabetologia.
Both aerobic and resistance activity are capable of reducing blood glucose,” said Dr. Gerald Bernstein, director of the Diabetes Management Program at the Friedman Diabetes Institute, part of Beth Israel Medical Center in New York City.
Bernstein stressed that, “most importantly, some type of exercise regularly performed makes a big difference in management of blood glucose and reduced risk for complications.”
Read the full story.
Want to become a member of Club One Fifty? Click here to initiate your membership.