Heavy resistance training at retirement age induces lasting beneficial effects
A study on older adults found engaging in heavy resistance training for a year maintained muscle strength over 4 years, emphasizing its importance for preserving muscle function in the long term.
Read original article
A study conducted on older adults at retirement age revealed that engaging in heavy resistance training (HRT) for one year led to long-lasting beneficial effects on muscle strength over a 4-year period. The research involved 451 participants who were randomized into HRT, moderate-intensity training (MIT), or a control group. Results showed that individuals in the HRT group maintained their muscle strength over the 4-year follow-up, while those in the MIT and control groups experienced a decrease. The study emphasized the importance of high-intensity resistance training for older individuals to preserve muscle function in the long term. The findings suggest that resistance training with heavy loads at retirement age can have lasting effects, providing valuable insights for practitioners and policymakers to promote heavy resistance training among older adults. The study's results highlight the potential of heavy resistance training to counteract age-related declines in muscle function and autonomy, contributing to a healthier lifespan for older individuals.
Related
Walking to combat back pain
A study by Macquarie University's Spinal Pain Research Group reveals regular walking reduces low back pain recurrence. Combining walking with education sessions proves effective and cost-efficient in preventing back pain long-term.
The ketogenic diet improves healthspan and memory in aging mice
A study by the Buck Institute and University of Chile found the ketogenic diet boosts memory in aging mice by enhancing synapse function through a new molecular pathway involving β-hydroxybutyrate. Future research will explore interventions for brain health.
Losing Both Ovaries Could Come at a Serious Cost to the Brain, Researchers Find
Researchers found that removing both ovaries before 40 can reduce brain white matter, potentially causing cognitive issues. Hormone therapy didn't help, highlighting the need for more research on the long-term effects of ovary removal.
Creatine improves physical function and body composition in older adults
A systematic review and meta-analysis evaluated creatine supplementation's impact on physical function in at-risk individuals. Results from 33 trials indicated improvements in muscle strength and performance, emphasizing the need for further high-quality research.
Effectiveness of high-fat and high-carb diets on body composition and strength
A study compared HCLF and LCHF diets on body composition and strength after 15 weeks of training in 48 men. Both diets reduced body fat, with HCLF showing more muscle growth. Circumferences decreased, especially in the abdomen. HCLF increased strength, while LCHF decreased it. The research suggests both diets can benefit body composition.
6 commentsI wonder which had more effect: the three times a week supervised in a gym, or the weight?
Most people won't be doing this. They will be doing more reps of a lower weight. Which is more like the medium group than the high group.
I count myself in that camp, age (just!) and effort wise: I do four distinct sessions of weight bearing exercise a week with reps, a mixture of on and off water rowing, pilates and gym work and it's tiring, satisfying and nothing like the maximum tested here. Almost all the people I do this with are the same with a few exceptions. Doing the high grade of this test is .. hard.
The health benefits of the medium group are more indicative of whats practically achievable, IMO.
Related
Walking to combat back pain
A study by Macquarie University's Spinal Pain Research Group reveals regular walking reduces low back pain recurrence. Combining walking with education sessions proves effective and cost-efficient in preventing back pain long-term.
The ketogenic diet improves healthspan and memory in aging mice
A study by the Buck Institute and University of Chile found the ketogenic diet boosts memory in aging mice by enhancing synapse function through a new molecular pathway involving β-hydroxybutyrate. Future research will explore interventions for brain health.
Losing Both Ovaries Could Come at a Serious Cost to the Brain, Researchers Find
Researchers found that removing both ovaries before 40 can reduce brain white matter, potentially causing cognitive issues. Hormone therapy didn't help, highlighting the need for more research on the long-term effects of ovary removal.
Creatine improves physical function and body composition in older adults
A systematic review and meta-analysis evaluated creatine supplementation's impact on physical function in at-risk individuals. Results from 33 trials indicated improvements in muscle strength and performance, emphasizing the need for further high-quality research.
Effectiveness of high-fat and high-carb diets on body composition and strength
A study compared HCLF and LCHF diets on body composition and strength after 15 weeks of training in 48 men. Both diets reduced body fat, with HCLF showing more muscle growth. Circumferences decreased, especially in the abdomen. HCLF increased strength, while LCHF decreased it. The research suggests both diets can benefit body composition.