Strength Training – The Fountain of Youth

In the 16th century, the famous explorer Ponce de Leone set out to discover the fountain of youth. Intent on finding an elixir that could magically restore vitality and vigor, he sailed far and wide in search of his dream. But as we all know, the search for him turned out to be futile; there was no fountain of youth. Unfortunately, poor Ponce died at the age of 61, looking his age.

Nearly four hundred years later, people are still searching for a magic potion for youth and would pay almost anything for a product that promises to turn back the clock. Shameless street vendors continue to capitalize on this craving frenzy, from bee pollen to rhino horn as youth-enhancing formulas. Sadly, these products are nothing more than snake oil and those duped into buying them are ultimately disappointed.

However, there is a proven remedy that can actually reverse the aging process: strength training. Yes, lifting weights is the answer to renewed vitality! Without a doubt, no other activity has a greater impact on your overall health and well-being. Sure, aerobic exercise is important. It conditions the cardiovascular system and helps speed up caloric expenditure. All in all, though, nothing compares to the myriad benefits that come from a dedicated strength training program.

Unfortunately, there are those who still believe that strength training is reserved for polished hard bodies with bulging biceps and ripped abs. Rest assured, though, lifting weights isn’t just for bodybuilders—it’s for everyone. No matter what your age or current physical condition, lifting weights will help improve your quality of life. If you’re not convinced of this fact, consider what strength training can do:

Increases strength: After age 35, sedentary people lose up to one percent of their muscle mass per year. Consequently, their ability to perform everyday tasks, such as lifting packages or moving furniture, gradually decreases. By the time they become seniors, simply getting out of bed can be a real chore. Doctors have called this condition sarcopenia, the progressive wasting away of muscle tissue. Weight training is the only activity that counteracts sarcopenia, helping to restore lost muscle and regenerate strength. Positive results are seen even in older people, regardless of previous training experience. Studies have shown that when sedentary nursing home patients (ages 80 to 90) undergo a structured weight-lifting program, their strength levels increase by 50 percent in a matter of weeks! Therefore, dedicated strength training can help maintain the golden years instead of weakening them.

Increases bone density: Healthy bones are often taken for granted. As with muscle, people lose up to one percent of their bone density per year after age thirty, an amount that doubles during menopause. Eventually this can lead to osteoporosis, a debilitating disease that causes bone tissue to deteriorate from the inside out. Osteoporosis is not uncommon, affecting more than 25 million people a year. In severe cases, the bones become so brittle that they can break with a simple sneeze. Only through regular exercise with weights can bone loss be counteracted. By promoting the formation of new bone minerals, bone density gradually improves. Over time, osteoporosis can be completely reversed, resulting in strong, healthy bones.

raise metabolismMuscle is the most metabolically active body tissue. Studies show that for every pound of muscle, your body burns an additional 50 calories a day at rest. To put this into perspective, by gaining just five pounds of muscle (a feat that can be accomplished in a few months of dedicated strength training), caloric expenditure increases by 250 calories per day, seven days a week! In contrast, aerobics primarily burn calories during exercise. There is only a slight drag effect and virtually no impact on resting metabolic rate. In fact, when calories are restricted, aerobic exercise can actually result in the catabolism (breakdown) of muscle tissue, which actually slows down your metabolic rate. Taking all factors into account, the evidence is clear: strength training is even more beneficial than exercise for long-term cardiovascular weight management.

Promotes better posture: Your posture says a lot about you. Poor posture causes you to slouch, contributing to a tired and drawn appearance. This has a profound effect on how others perceive you and makes you appear older than you are. In contrast, an upright posture projects a youthful exuberance that transcends your age. By standing tall, you display an aura of self-confidence that commands respect in both your professional and social endeavors. Fortunately, targeted strength training can do wonders for your posture. By targeting the muscles of the shoulder girdle (terus major, rhomboids, trapezius, etc.), the scapula (shoulder blades) are stabilized and postural integrity is restored. With dedicated effort, other conditions such as lordosis (stooped back) and kyphosis (hunchback) can also be improved.

Improve self-image: As the saying goes, “When you look good, you feel good.” Without a doubt, your appearance has a great impact on your psyche. There is no better way to transform your body than through regimented weight training. While cardio can help shed excess fat from your body, it actually has almost no effect on muscle tone. In contrast, weight training helps shape muscles, promoting a lean, sculpted physique that exudes sex appeal. Whether you’re young or old, skinny or overweight, several months of weightlifting will make your body more aesthetically pleasing. Invariably, your self-esteem will improve, fostering a renewed confidence in your abilities.

reduce stress: Strength training can be very therapeutic. It provides an outlet for your aggressions, allowing you to channel stress and relieve anxiety. Also, as you work out, the brain begins to secrete endorphin-like chemical messengers, opiates, that promote an “exercise high.” Until recently, it was thought that endorphins were only associated with cardiovascular exercise. However, recently published studies have shown that after a strength training session, endorphin levels increase by more than 60 percent. Therefore, an intense weight training session will leave you feeling rejuvenated and even euphoric, keeping your mind clear of problems.

Improves sports performance: Increasingly, people maintain an active lifestyle in their golden years. Golf, tennis, skiing and other activities are becoming more and more popular among the older sect. Whether you’re a weekend warrior or an aspiring professional, weight training is one of the best ways to increase athletic prowess. Virtually all athletic endeavors require a good degree of muscular strength and specific training protocols can be developed to maximize this fact. By training in a sport-specific way, significant improvements in performance can be seen.

In short, if you’re not currently involved in a strength training program, start one today. Dont wait! The earlier you start, the better you’ll be. It’s the closest thing we have to the fountain of youth. Remember, it’s never too late to start.