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 everywhere in search of his dream. But as we all know, his search proved futile; there was no spring of youth. Unfortunately, poor Ponce died at the age of 61 and seemed to be his age.

Nearly four hundred years later, people are still searching for a magical youth potion and will pay almost anything for a product that promises to turn back the clock. Shameless street vendors continue to capitalize on this frenzied desire, touting everything from bee pollen to rhino horn as formulas to enhance youth. Sadly, these products are nothing more than snake oil and those tricked into buying them are ultimately disappointed.

However, there is a tried and true 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. Safe aerobic exercise is important. Conditions the cardiovascular system and helps accelerate caloric expenditure. However, all things considered, 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 tough, polished bodies with bulging biceps and strong abs. Rest assured, though, pumping iron isn’t just for bodybuilders – it’s for everyone. Regardless of 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:

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

Increase bone density: Healthy bones are often taken for granted. As with muscles, people lose up to one percent of their bone density per year after age 30, 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 be broken with a simple sneeze. Only through regular exercise with weights can the loss of bone mass 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.

Raises metabolism: Muscle 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 in perspective, by gaining just five pounds of muscle (a feat that can be accomplished in a few months of dedicated strength training), your caloric expenditure increases by 250 calories a day, seven days a week! In contrast, aerobics primarily burn calories during exercise. There is only a mild carry-over effect and virtually no impact on your resting metabolic rate. In fact, when calories are restricted, aerobic exercise can cause the catabolism (breakdown) of muscle tissue, which actually slows down the metabolic rate. Taking all factors into account, the evidence is clear: Strength training is even more beneficial than cardiovascular exercise for long-term weight control.

Promotes better posture: Your posture says a lot about you. Poor posture causes you to slouch, which contributes to a tired and haggard appearance. This has a profound effect on how others perceive you and makes you look 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 focusing on the muscles of the shoulder girdle (teres major, rhomboids, trapezius, etc.), the scapula (shoulder blades) is stabilized and postural integrity is restored. With dedicated effort, other conditions such as lordosis (backward leaning) and kyphosis (hunchback) can also be improved.

Improves 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 regulated weight training. While cardiovascular exercise can help remove excess fat from your body, it actually has almost no effect on muscle tone. Rather, weight training helps shape muscles, promoting a lean, sculpted physique that exudes sex appeal. Whether you are young or old, slim or overweight, several months of iron pumping will make your body more aesthetically pleasing. Invariably, your self-esteem will improve, fostering renewed confidence in your abilities.

Reduce stress: Strength training can be very therapeutic. It provides an outlet for your assaults, allowing you to channel stress and relieve anxiety. Also, as you train, your brain begins to secrete endorphins, opiate-like chemical messengers that promote an “exercise high.” Until recently, endorphins were thought to only be 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 free of trouble.

Improves athletic performance: Increasingly, people maintain an active lifestyle in their golden years. Golf, tennis, skiing, and other activities are becoming increasingly popular with the older sect. Whether you’re a weekend warrior or an aspiring pro, 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 are not currently participating in a strength training program, start one today. Do not wait! The sooner you start, the better off you will be. It is the closest thing we have to the fountain of youth. Remember, it is never too late to start.