1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,800 --> 00:00:14,600 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:15,040 --> 00:00:19,480 Speaker 1: maybe you think you're too old to exercise, you think 4 00:00:19,480 --> 00:00:22,880 Speaker 1: you missed the boat, you think it's too late, you're 5 00:00:22,920 --> 00:00:25,959 Speaker 1: probably maybe in a little bit of pain, and you 6 00:00:26,000 --> 00:00:28,639 Speaker 1: just think it's it's too late. You're too old and 7 00:00:28,800 --> 00:00:35,400 Speaker 1: old maybe late forties, seventies, eighties, nineties, And this show 8 00:00:35,479 --> 00:00:37,920 Speaker 1: is going to blow you away. And this show is 9 00:00:37,960 --> 00:00:41,160 Speaker 1: a little different from my other shows in what way 10 00:00:42,040 --> 00:00:44,920 Speaker 1: I'm glad you asked? Generally speaking, when I do a 11 00:00:44,960 --> 00:00:48,120 Speaker 1: show and have a topic, I use somewhere from three 12 00:00:48,120 --> 00:00:53,240 Speaker 1: to six studies to support the topic. Well today twenty 13 00:00:53,440 --> 00:00:58,480 Speaker 1: five twenty five different studies to back up what I'm 14 00:00:58,480 --> 00:01:04,400 Speaker 1: gonna tell you. And as all my shows are, it's 15 00:01:04,480 --> 00:01:11,039 Speaker 1: great news. It's not good news, it's great news. So 16 00:01:11,520 --> 00:01:15,280 Speaker 1: if you are sixty, seventy eight, or you're late forties 17 00:01:15,319 --> 00:01:19,119 Speaker 1: and feel like you're seventy or eighty and you say 18 00:01:19,160 --> 00:01:22,520 Speaker 1: it doesn't matter, Tom, I'm too far gone, I'm too old, 19 00:01:22,760 --> 00:01:25,600 Speaker 1: or I didn't do it, I let myself go, and 20 00:01:25,680 --> 00:01:31,160 Speaker 1: I can't benefit. You are so wrong. I'm not just 21 00:01:31,160 --> 00:01:34,000 Speaker 1: gonna say it. I'm gonna give you twenty five different 22 00:01:34,000 --> 00:01:38,880 Speaker 1: studies on why you are wrong, and you being wrong 23 00:01:39,240 --> 00:01:44,880 Speaker 1: is a great thing because these studies are gonna blow 24 00:01:44,880 --> 00:01:48,000 Speaker 1: you away. Many of them are gonna surprise you. Some 25 00:01:48,080 --> 00:01:50,440 Speaker 1: you're gonna go, okay, I get it. I thought that 26 00:01:50,600 --> 00:01:53,120 Speaker 1: might be the case and I heard that. But some 27 00:01:53,200 --> 00:01:57,600 Speaker 1: are gonna really surprise you. And it is also a 28 00:01:57,600 --> 00:02:00,280 Speaker 1: little different show in that because I'm doing twenty I'm 29 00:02:00,320 --> 00:02:02,040 Speaker 1: not gonna make this a two hour show. It's gonna 30 00:02:02,080 --> 00:02:04,920 Speaker 1: be the same length as most of my shows. So 31 00:02:05,000 --> 00:02:06,800 Speaker 1: I'm not gonna go super I'm not even gonna go 32 00:02:06,840 --> 00:02:09,240 Speaker 1: in depth. I'm gonna give you the study. I'm give 33 00:02:09,280 --> 00:02:12,800 Speaker 1: you the takeaway. And again, usually I give you the 34 00:02:12,919 --> 00:02:15,640 Speaker 1: design of the study and I talk about it deeper. 35 00:02:15,760 --> 00:02:18,200 Speaker 1: Not today, because today I want you to walk, you know, 36 00:02:18,280 --> 00:02:22,280 Speaker 1: listen to this and walk away thinking, wow, that's a 37 00:02:22,320 --> 00:02:25,160 Speaker 1: lot of good news. That's a lot of good news. 38 00:02:25,240 --> 00:02:28,480 Speaker 1: There's a lot going on there, because there is, and 39 00:02:29,440 --> 00:02:32,840 Speaker 1: we don't get enough of that. There's too much negative 40 00:02:33,760 --> 00:02:37,320 Speaker 1: when it comes to exercise and how much you should do. 41 00:02:37,639 --> 00:02:40,080 Speaker 1: And I just did the show on too much exercise. 42 00:02:40,120 --> 00:02:44,960 Speaker 1: You've gotta be kidding me not a problem. And like 43 00:02:45,240 --> 00:02:50,160 Speaker 1: all I talk about and my term excessive moderation, if 44 00:02:50,240 --> 00:02:53,000 Speaker 1: you are in that group, you're you're in the older group, 45 00:02:53,840 --> 00:02:56,079 Speaker 1: and you think you need to do a lot. I 46 00:02:56,160 --> 00:02:59,120 Speaker 1: don't have to. And I'm gonna give you about eight 47 00:02:59,600 --> 00:03:03,880 Speaker 1: eight from categories of benefits that you can and will 48 00:03:04,760 --> 00:03:08,320 Speaker 1: receive from exercising at an older age. So it is 49 00:03:08,480 --> 00:03:12,280 Speaker 1: never too late. That cliche could not be more true 50 00:03:12,600 --> 00:03:17,120 Speaker 1: when it comes to this topic. And you don't have 51 00:03:17,200 --> 00:03:20,320 Speaker 1: to do a lot. But here I'm gonna skip ahead 52 00:03:20,360 --> 00:03:23,280 Speaker 1: of tiny bit. One of one of the surprising things 53 00:03:23,320 --> 00:03:26,080 Speaker 1: is you can do some pretty intense exercise. I'm gonna 54 00:03:26,080 --> 00:03:30,440 Speaker 1: give you some studies. You have to progress, you have to, 55 00:03:30,800 --> 00:03:33,919 Speaker 1: you know, build up your base, but just because you're 56 00:03:33,960 --> 00:03:36,280 Speaker 1: seventy or eighty or ninety doesn't mean you can't do 57 00:03:36,360 --> 00:03:41,320 Speaker 1: high intensity exercise. I'm I'm jumping ahead, but I'm so excited. 58 00:03:41,680 --> 00:03:43,520 Speaker 1: And again I decided to do that. This could be 59 00:03:43,880 --> 00:03:46,840 Speaker 1: eight shows and it would be easier for me to 60 00:03:46,840 --> 00:03:51,200 Speaker 1: spread it out, but I really want this to feel 61 00:03:51,320 --> 00:03:54,920 Speaker 1: like you're just overwhelmed with studies. You go, wow, this 62 00:03:55,040 --> 00:04:01,040 Speaker 1: is like such good news, and it is all quick 63 00:04:01,080 --> 00:04:04,360 Speaker 1: break and when we come back. We're jumping right in 64 00:04:04,520 --> 00:04:10,480 Speaker 1: twenty five studies that show you are never too old 65 00:04:11,320 --> 00:04:16,600 Speaker 1: to reap the rewards, the major rewards, eight different categories 66 00:04:16,640 --> 00:04:29,400 Speaker 1: of rewards from exercise. We'll be right back. I have 67 00:04:29,520 --> 00:04:33,120 Speaker 1: to say, back when I was training clients, one of 68 00:04:33,200 --> 00:04:37,800 Speaker 1: my favorite things were older, the older population when they 69 00:04:37,800 --> 00:04:41,120 Speaker 1: would come in, you know, having that seventy eight year 70 00:04:41,160 --> 00:04:45,159 Speaker 1: old client, of which I had many, because I knew 71 00:04:47,200 --> 00:04:50,080 Speaker 1: the incredible benefits they could get in a short amount 72 00:04:50,200 --> 00:04:55,400 Speaker 1: of time. You know, so much of exercises counterintuitive. It's 73 00:04:55,400 --> 00:04:58,640 Speaker 1: the opposite of what you're led to believe. Right what 74 00:04:58,680 --> 00:05:02,159 Speaker 1: you what you're told you should do by the not 75 00:05:02,400 --> 00:05:08,520 Speaker 1: so uh expert experts is so often you know, it's 76 00:05:08,520 --> 00:05:13,680 Speaker 1: it's the opposite. And when it comes to the older population, 77 00:05:15,560 --> 00:05:17,720 Speaker 1: of which I'm throwing myself in the group, as I say, 78 00:05:17,720 --> 00:05:19,919 Speaker 1: it's bizarre for me, I think of myself as twenty 79 00:05:19,960 --> 00:05:25,000 Speaker 1: five or thirty. You can do so much and you 80 00:05:25,040 --> 00:05:27,360 Speaker 1: can benefit so much. Let's just get right to it. 81 00:05:27,520 --> 00:05:29,760 Speaker 1: Here's the eight categories. I broke it down. I'm just 82 00:05:29,760 --> 00:05:31,880 Speaker 1: gonna give it to you right away, and then we're 83 00:05:31,880 --> 00:05:35,200 Speaker 1: gonna go full force into the studies. One after the 84 00:05:35,240 --> 00:05:40,640 Speaker 1: other boom boom boom. So here's eight categories of benefits 85 00:05:41,279 --> 00:05:44,039 Speaker 1: I'm going to talk about with the studies. So when 86 00:05:44,080 --> 00:05:47,679 Speaker 1: you exercise at an older age, one of the top 87 00:05:47,720 --> 00:05:53,279 Speaker 1: benefits is minimizing, reducing, stopping sarcopenia. I've talked about it 88 00:05:53,320 --> 00:05:56,440 Speaker 1: in another shows. Sarcopenia is just a fancy term for 89 00:05:56,560 --> 00:06:01,159 Speaker 1: losing muscle. As we get older, we lose muscle, generally 90 00:06:01,160 --> 00:06:04,839 Speaker 1: speaking thirty five somewhere around there different percentages per year. 91 00:06:04,880 --> 00:06:08,479 Speaker 1: But as you get older, you lose muscle, but you 92 00:06:08,560 --> 00:06:14,159 Speaker 1: don't have to end it is a huge factor in 93 00:06:14,320 --> 00:06:19,200 Speaker 1: so many negative consequences of aging, but you can stop 94 00:06:19,240 --> 00:06:24,400 Speaker 1: it through strength training, through a healthy diet, eating enough protein, 95 00:06:25,800 --> 00:06:30,159 Speaker 1: and your metabolism therefore doesn't slow down and you don't 96 00:06:30,160 --> 00:06:32,560 Speaker 1: lose functional capacity that I'm going to talk about as well. 97 00:06:33,040 --> 00:06:39,240 Speaker 1: So minimizing muscle loss enormous benefit. And you go, well, okay, Tom, yeah, 98 00:06:39,279 --> 00:06:41,479 Speaker 1: we've heard that. I know that, but at ninety I 99 00:06:41,560 --> 00:06:44,320 Speaker 1: can't do that. I'm not gonna get that benefit. You're wrong, 100 00:06:44,400 --> 00:06:47,480 Speaker 1: and I will give you the study Number two strength gains. 101 00:06:48,680 --> 00:06:50,640 Speaker 1: You go, I'm too old, like at sixty, I can't 102 00:06:50,880 --> 00:06:55,640 Speaker 1: improve my strength. Wrong. Again, incredible strength gains can be 103 00:06:55,680 --> 00:07:00,719 Speaker 1: made by the older population in short amount of time. 104 00:07:01,800 --> 00:07:07,560 Speaker 1: Number three tied into both of the first two functional capacity, 105 00:07:07,880 --> 00:07:11,840 Speaker 1: quality of life. This is why I call strength training 106 00:07:11,840 --> 00:07:15,280 Speaker 1: in particular the Fountain of Youth, and have a whole 107 00:07:15,360 --> 00:07:18,640 Speaker 1: chapter called the Fountain of Youth on strength training in 108 00:07:18,640 --> 00:07:20,600 Speaker 1: my new book, The Micro Workout Plant. It is that 109 00:07:20,680 --> 00:07:27,600 Speaker 1: important functional capacity. You don't have to lose that as 110 00:07:27,760 --> 00:07:33,320 Speaker 1: you age end, you can gain it back, improve it 111 00:07:34,440 --> 00:07:39,720 Speaker 1: at any age. So important. Number four osteo arthritis. So 112 00:07:39,760 --> 00:07:42,880 Speaker 1: many people say, and I've had these clients dozens hundreds 113 00:07:43,240 --> 00:07:47,320 Speaker 1: camps and the classes I taught over the years. Osteo arthritis, 114 00:07:48,240 --> 00:07:51,560 Speaker 1: generally speaking, most people are gonna get it as you age, 115 00:07:51,760 --> 00:07:55,760 Speaker 1: and there's pain associated with it. But I'm gonna give 116 00:07:55,760 --> 00:07:59,160 Speaker 1: you a handful of studies that show even if, and 117 00:07:59,600 --> 00:08:04,480 Speaker 1: especially really if you have osteo arthritis, you can improve 118 00:08:04,560 --> 00:08:09,280 Speaker 1: it significantly through exercise. Again counterintuitive, and that's one of 119 00:08:09,280 --> 00:08:14,920 Speaker 1: the most horrific parts about aging and exercises that people believe. 120 00:08:15,400 --> 00:08:18,040 Speaker 1: You know, once you start having pain, you do less 121 00:08:18,040 --> 00:08:20,480 Speaker 1: and less, The muscles get weaker and weaker, the body 122 00:08:20,480 --> 00:08:23,520 Speaker 1: gets weaker and weaker, and you get more and greater 123 00:08:23,600 --> 00:08:26,640 Speaker 1: amounts of pain, and you think you can't do more. 124 00:08:27,800 --> 00:08:29,840 Speaker 1: You just have to be smart about how you do it, 125 00:08:30,280 --> 00:08:33,360 Speaker 1: and you have to progress. But you can do so much. 126 00:08:33,400 --> 00:08:36,120 Speaker 1: I'm gonna give you those studies. And tied into that 127 00:08:36,240 --> 00:08:41,240 Speaker 1: Number five is pain. Obviously osteo arthritis has a pain 128 00:08:41,320 --> 00:08:44,800 Speaker 1: associated with it, but other you know, back pain, shoulder pain. 129 00:08:45,320 --> 00:08:47,200 Speaker 1: So much as we get older, you have the pain. 130 00:08:47,240 --> 00:08:51,320 Speaker 1: You go, I can't do that. I can't do that 131 00:08:52,320 --> 00:08:55,840 Speaker 1: because I have pain. And the answer to that is 132 00:08:56,400 --> 00:09:00,360 Speaker 1: you can do something else to improve that pain, and 133 00:09:00,440 --> 00:09:04,680 Speaker 1: too in many cases get rid of it, to fix it, 134 00:09:04,800 --> 00:09:08,280 Speaker 1: to fix those weak links as I call them. So 135 00:09:08,480 --> 00:09:15,680 Speaker 1: pain is not inevitable. And even at older ages, you 136 00:09:15,840 --> 00:09:22,520 Speaker 1: can significantly reduce and get rid of those painful areas 137 00:09:22,559 --> 00:09:25,880 Speaker 1: through strength training and through exercise. All right, now we 138 00:09:25,920 --> 00:09:29,920 Speaker 1: get exciting. Uh you know three more and alluded to 139 00:09:29,960 --> 00:09:34,040 Speaker 1: this one your metabolism. So as you get older, people say, 140 00:09:34,040 --> 00:09:37,040 Speaker 1: you know what, Tom, I'm eating the same and I'm 141 00:09:37,040 --> 00:09:42,240 Speaker 1: gaining weight. Well, it's tied into number one, sarcopenia. So 142 00:09:42,800 --> 00:09:46,040 Speaker 1: this is where you go, oh jeez, starts to make sense. 143 00:09:46,040 --> 00:09:49,640 Speaker 1: You go, I'm losing muscle muscle is metabolically active. The 144 00:09:49,720 --> 00:09:52,640 Speaker 1: more muscle you have, the more calories you burn all 145 00:09:52,720 --> 00:09:56,439 Speaker 1: day long, seven days a week, twenty four hours a day. 146 00:09:56,559 --> 00:09:59,480 Speaker 1: So if we can preserve that muscle or even add 147 00:09:59,600 --> 00:10:05,360 Speaker 1: some later in life, the weight gain is going to 148 00:10:05,400 --> 00:10:10,720 Speaker 1: slow down. That's super important. And you can do that 149 00:10:11,040 --> 00:10:17,240 Speaker 1: at the older ages. Two more super important. Seven number 150 00:10:17,280 --> 00:10:19,360 Speaker 1: seven improved sleep. We're gonna give you a I think 151 00:10:19,360 --> 00:10:24,640 Speaker 1: two studies on how sleep is improved in you know, 152 00:10:25,160 --> 00:10:28,920 Speaker 1: the older populations as well. And finally and so important, 153 00:10:29,400 --> 00:10:31,839 Speaker 1: and I will do many other shows on this and 154 00:10:31,840 --> 00:10:35,480 Speaker 1: and have touched on it in other shows as well already. 155 00:10:35,720 --> 00:10:39,080 Speaker 1: The brain. It's not just about the body. As I 156 00:10:39,120 --> 00:10:41,040 Speaker 1: say this now, I feel like, you know, I need 157 00:10:41,080 --> 00:10:42,440 Speaker 1: to do a show right away about it. But we're 158 00:10:42,480 --> 00:10:47,559 Speaker 1: gonna give you. I'm gonna give you the benefit cognitively, 159 00:10:48,280 --> 00:10:51,600 Speaker 1: so cognitive decline you got physical decline and cognitive as 160 00:10:51,600 --> 00:10:57,640 Speaker 1: we get older, both can be incredibly you know, slow 161 00:10:57,720 --> 00:11:02,600 Speaker 1: down prevented. Not only if you exercise at a young age, 162 00:11:02,600 --> 00:11:07,600 Speaker 1: but when you do this at seventy you can make 163 00:11:07,640 --> 00:11:11,559 Speaker 1: incredible improvements. So again, amazing great news, amazing great news. 164 00:11:11,600 --> 00:11:13,880 Speaker 1: Gotta get to it. So those are the categories. Wanted 165 00:11:13,920 --> 00:11:15,720 Speaker 1: to throw those out there to get you excited. An 166 00:11:15,720 --> 00:11:18,280 Speaker 1: now we're just gonna fill in the gaps with the studies, 167 00:11:18,679 --> 00:11:21,360 Speaker 1: all right, right to it, boom boom boom, twenty five 168 00:11:21,400 --> 00:11:23,480 Speaker 1: studies and give you the title, and give you the 169 00:11:23,520 --> 00:11:28,400 Speaker 1: takeaway title and takeaway super simple, all right. First one, 170 00:11:28,679 --> 00:11:32,360 Speaker 1: this was in Clinical Interventions in aging. The title of 171 00:11:32,400 --> 00:11:35,959 Speaker 1: the study Optimal Management of Sarcopenia. So right there, number 172 00:11:35,960 --> 00:11:40,120 Speaker 1: one category I talked about, and here's the conclusion. To date, 173 00:11:40,360 --> 00:11:46,720 Speaker 1: pharmacological interventions have shown limited efficacy in counteracting the effects 174 00:11:46,720 --> 00:11:50,880 Speaker 1: of sarcopenia. In other words, taking prescription drugs doesn't work. 175 00:11:51,040 --> 00:11:56,400 Speaker 1: That doesn't work super well. How's that for simplifying resistance? 176 00:11:56,440 --> 00:12:00,880 Speaker 1: Training remains the most effective intervention for sarcopenia, As our 177 00:12:01,000 --> 00:12:04,760 Speaker 1: review suggests, all is not lost by this stage, and 178 00:12:04,800 --> 00:12:09,360 Speaker 1: there is still hope for improvement even in the frail 179 00:12:09,480 --> 00:12:13,560 Speaker 1: older person with a combination of measures. How is that 180 00:12:13,600 --> 00:12:16,400 Speaker 1: for starting us off? How is that for starting us off? 181 00:12:17,080 --> 00:12:19,920 Speaker 1: All is not lost by the stage, and there's scope 182 00:12:19,920 --> 00:12:23,960 Speaker 1: for scope and hope for improvement. Okay, let's keep going. 183 00:12:24,320 --> 00:12:28,040 Speaker 1: Number two. This was the Scandinavian Journal of Medicine. And 184 00:12:28,120 --> 00:12:31,160 Speaker 1: Science and Sports. By the way, the other one was 185 00:12:31,400 --> 00:12:34,120 Speaker 1: two thousand ten. This is two thousand ten as well 186 00:12:34,880 --> 00:12:37,520 Speaker 1: uh title of the study, Role of the nervous system 187 00:12:37,559 --> 00:12:42,160 Speaker 1: in sarcopenia and muscle atrophy with aging strength training as 188 00:12:42,200 --> 00:12:47,960 Speaker 1: a countermeasure. Take Away strength training appears to elicit effective 189 00:12:48,000 --> 00:12:53,120 Speaker 1: countermeasures in elderly individuals even at a This is their term, 190 00:12:53,400 --> 00:12:57,600 Speaker 1: their wording, not mine very old age greater than eighty 191 00:12:57,679 --> 00:13:03,120 Speaker 1: years by evoking muscle hypertrophy along with substantial changes in 192 00:13:03,240 --> 00:13:09,400 Speaker 1: neuromuscular function, respectively. Notably, the training induced changes in muscle 193 00:13:09,480 --> 00:13:13,000 Speaker 1: mass and nervous system function leads to an improved functional 194 00:13:13,040 --> 00:13:20,839 Speaker 1: capacity during activities of daily living. Amazing, amazing, greater than 195 00:13:20,880 --> 00:13:25,559 Speaker 1: eighty years old. You can build muscle, you can improve 196 00:13:25,600 --> 00:13:29,400 Speaker 1: the nervous system function and improved functional capacity. What does 197 00:13:29,440 --> 00:13:32,720 Speaker 1: that mean? A better life during activities of daily living. 198 00:13:32,960 --> 00:13:35,000 Speaker 1: I want to stay on all these but I'm gonna 199 00:13:35,000 --> 00:13:36,480 Speaker 1: throw them all out to you. We gotta just keep 200 00:13:36,559 --> 00:13:41,040 Speaker 1: moving ahead. There's so much. The Journal of Rheumatology two 201 00:13:41,080 --> 00:13:45,480 Speaker 1: thousand one is the journal, and the study is the 202 00:13:45,559 --> 00:13:49,480 Speaker 1: efficacy of home based progressive strength training and older adults 203 00:13:49,520 --> 00:13:56,319 Speaker 1: with n osteoarthritis a randomized controlled trial. Okay, take away, 204 00:13:56,559 --> 00:14:01,640 Speaker 1: High intensity home based strength training can produce substantial improvements 205 00:14:01,720 --> 00:14:06,720 Speaker 1: in strength, pain, physical function, and quality of life in 206 00:14:06,840 --> 00:14:10,120 Speaker 1: patients with n osteoarthritis. I could spend a half hour 207 00:14:10,160 --> 00:14:12,920 Speaker 1: on that study alone. There's so much going on there, 208 00:14:13,679 --> 00:14:16,480 Speaker 1: high intensity. So what you go, Wait a minute, I 209 00:14:16,520 --> 00:14:19,040 Speaker 1: need I have knee pain. I have knee pain. I can't. 210 00:14:19,720 --> 00:14:22,560 Speaker 1: I can't do anything. You know those doctors who say, 211 00:14:22,600 --> 00:14:25,160 Speaker 1: just don't, just don't run, just don't. Of course you 212 00:14:25,200 --> 00:14:31,440 Speaker 1: have to be smart and progressive and have a balanced program. 213 00:14:31,520 --> 00:14:34,360 Speaker 1: But not only can you do something, you can do 214 00:14:34,440 --> 00:14:37,080 Speaker 1: high intensity and at home, don't have to go to 215 00:14:37,120 --> 00:14:41,640 Speaker 1: the gym, and it can improve your strength, your feelings 216 00:14:41,640 --> 00:14:45,320 Speaker 1: of pain, physical functional, quality of life. Gotta keep moving, 217 00:14:45,480 --> 00:14:48,360 Speaker 1: all right? Uh? And that was that I tell you, Yes, 218 00:14:48,400 --> 00:14:52,480 Speaker 1: two thousand one. Okay, this journal Aging Research Reviews two 219 00:14:52,520 --> 00:14:57,360 Speaker 1: thousand seventeen. Circuit resistance training is an effective means to 220 00:14:57,520 --> 00:15:01,200 Speaker 1: enhance muscle strength in older and middle aged adults. A 221 00:15:01,320 --> 00:15:07,280 Speaker 1: systematic review and meta analysis. Okay, I'm giving you everything. 222 00:15:07,840 --> 00:15:11,360 Speaker 1: So the takeaway from this one Circuit resistance training is 223 00:15:11,400 --> 00:15:15,680 Speaker 1: a valid alternative to conventional resistance training. It's shorter duration 224 00:15:15,760 --> 00:15:20,800 Speaker 1: and lower intensity relative to traditional resistance training may increase 225 00:15:21,080 --> 00:15:23,680 Speaker 1: adherence to training and older adults. So I threw that 226 00:15:23,680 --> 00:15:29,800 Speaker 1: one in because shorter duration, lower intensity. You know you're contradicting, 227 00:15:29,800 --> 00:15:33,400 Speaker 1: no you we talk about I talk about on the 228 00:15:33,440 --> 00:15:35,960 Speaker 1: show all the time. It's mixing things up, it's doing 229 00:15:35,960 --> 00:15:38,400 Speaker 1: what you can do, it's progressing. There is no one 230 00:15:38,400 --> 00:15:41,560 Speaker 1: way but circuit resistance training. And why this one is 231 00:15:41,600 --> 00:15:44,760 Speaker 1: important may increase adherents. I am one of the biggest 232 00:15:44,800 --> 00:15:48,040 Speaker 1: fans and most of my early fitness videos and and 233 00:15:48,200 --> 00:15:50,360 Speaker 1: many of you know my workouts I do for myself 234 00:15:50,560 --> 00:15:55,080 Speaker 1: circuit training. It's just a super efficient way to get 235 00:15:55,120 --> 00:15:58,120 Speaker 1: your workout in, all right. And so again this takeaway 236 00:15:58,280 --> 00:16:02,520 Speaker 1: is you can do it as an alternative to your 237 00:16:02,560 --> 00:16:05,480 Speaker 1: traditional resistance training, the stuff that's boring for most people, 238 00:16:05,840 --> 00:16:09,200 Speaker 1: and adherence means circuit resistance training. It's gonna be shorter, 239 00:16:09,240 --> 00:16:11,880 Speaker 1: it's gonna be more fun, and you're gonna most likely 240 00:16:11,920 --> 00:16:16,160 Speaker 1: continue to do it in older adults. Super important, alright. 241 00:16:16,360 --> 00:16:21,280 Speaker 1: German I believe journal here Deutsches Arts of Lack International, 242 00:16:21,320 --> 00:16:24,760 Speaker 1: two thousand eleven. The Intensity and Effects of Strength training 243 00:16:24,760 --> 00:16:29,680 Speaker 1: in the elderly. Okay, take away super simple. Progressive strength 244 00:16:29,720 --> 00:16:34,080 Speaker 1: training in the elderly is efficient even with higher intensities 245 00:16:34,360 --> 00:16:41,880 Speaker 1: to reduce sarcopenia and to retain motor function. To reduce sarcopenia, 246 00:16:42,120 --> 00:16:45,440 Speaker 1: to prevent the loss of muscle and to retain motor 247 00:16:45,480 --> 00:16:49,960 Speaker 1: function in the elderly, It's never too late. Number six, 248 00:16:50,040 --> 00:16:55,360 Speaker 1: Gotta keep moving Physiology Reports, two thousand fifteen. Here we go, 249 00:16:55,480 --> 00:16:59,920 Speaker 1: title low load resistance training during step reduction attenuates the 250 00:17:00,120 --> 00:17:05,040 Speaker 1: clines in muscle mass and strength, and enhances anabolic sensitivity 251 00:17:05,040 --> 00:17:09,119 Speaker 1: and older men. It's a mouthful, but the takeaway is 252 00:17:09,240 --> 00:17:11,600 Speaker 1: very simple. We'll read it and then i'll explain it. 253 00:17:12,880 --> 00:17:16,119 Speaker 1: The takeaway is low load resistance training can attenuate the 254 00:17:16,240 --> 00:17:21,240 Speaker 1: deletarious effects of step reduction in aging muscle. So super simple. 255 00:17:21,560 --> 00:17:25,560 Speaker 1: If you are having problems walking, you're you're you know, 256 00:17:25,720 --> 00:17:29,040 Speaker 1: you osteoarthritis, all of that kind of stuff. You're not 257 00:17:29,119 --> 00:17:33,880 Speaker 1: moving as well or as uh often, or as far 258 00:17:34,520 --> 00:17:38,480 Speaker 1: or as frequently as you used to. Well, by using 259 00:17:38,560 --> 00:17:44,919 Speaker 1: low load lightweights, you can attenuate the the bad effects 260 00:17:45,920 --> 00:17:51,199 Speaker 1: of not moving as much. And here's step two is 261 00:17:51,760 --> 00:17:55,119 Speaker 1: many times you will get back to that mobility. But 262 00:17:55,200 --> 00:17:58,800 Speaker 1: while you can't do as much, you can uh do 263 00:17:58,840 --> 00:18:02,840 Speaker 1: what you can do ventually and mitigate the bad effects 264 00:18:02,840 --> 00:18:05,320 Speaker 1: of not moving as much. So strength training to the rescue, right, 265 00:18:06,160 --> 00:18:09,680 Speaker 1: super important? All right, Wow, we got a lot. This 266 00:18:09,760 --> 00:18:13,320 Speaker 1: one another amazing one. This was in Medicine and Science 267 00:18:13,400 --> 00:18:18,919 Speaker 1: in Sports and Exercise two eighteen, title Associations of resistance 268 00:18:18,960 --> 00:18:24,480 Speaker 1: exercise with cardiovascular disease, morbidity, and mortality. It's great news 269 00:18:24,480 --> 00:18:27,600 Speaker 1: on the short workout front. The takeaway lifting weights for 270 00:18:27,800 --> 00:18:30,840 Speaker 1: less than an hour a week may reduce your risk 271 00:18:31,000 --> 00:18:36,679 Speaker 1: for a heart attack or stroke by according to this study, 272 00:18:36,800 --> 00:18:39,200 Speaker 1: all right, spending more than an hour in the weight room, 273 00:18:39,400 --> 00:18:42,920 Speaker 1: they didn't see any additional benefit. And the results show 274 00:18:43,000 --> 00:18:46,879 Speaker 1: benefits of strength training are independent of running, walking, or 275 00:18:46,960 --> 00:18:51,919 Speaker 1: other aerobic activity. All right, So again, as you age, 276 00:18:52,720 --> 00:18:54,159 Speaker 1: you don't have to spend a lot of time. So 277 00:18:54,200 --> 00:18:57,400 Speaker 1: I threw that one in there on the time front. Okay, 278 00:18:57,440 --> 00:19:00,840 Speaker 1: and it's independent, so strength training Fountain of Youth. And 279 00:19:00,880 --> 00:19:03,480 Speaker 1: another one to tie you into that. This was Clinics 280 00:19:03,480 --> 00:19:07,760 Speaker 1: in Geriatric Medicine two thousand ten. Strength Training and Older Adults, 281 00:19:07,760 --> 00:19:12,000 Speaker 1: The benefits for osteoarthritis. Another one to to back that up. 282 00:19:12,400 --> 00:19:17,560 Speaker 1: Strength training significantly improves function in older people with osteoarthritis, 283 00:19:18,000 --> 00:19:24,840 Speaker 1: and pain decreased in people who participated in progressive resistance training. 284 00:19:26,200 --> 00:19:30,680 Speaker 1: You're older, You're in pain. All is not lost. All 285 00:19:30,840 --> 00:19:35,840 Speaker 1: is not lost. Number nine Cochrane Database of Systematic Reviews, 286 00:19:35,840 --> 00:19:40,960 Speaker 1: two thousand nine. Title Progressive Resistance Training for Improving Physical 287 00:19:41,040 --> 00:19:46,000 Speaker 1: function in Older Adults. Take Away. This review provides evidence 288 00:19:46,040 --> 00:19:51,000 Speaker 1: that resistance training is an effective intervention for improving physical 289 00:19:51,040 --> 00:19:56,000 Speaker 1: functioning in older people, including improving strength and the performance 290 00:19:56,040 --> 00:20:00,520 Speaker 1: of some simple and complex activities. You're improving your strength, 291 00:20:00,720 --> 00:20:05,160 Speaker 1: You're improving your life, both simple and complex activities. All Right, 292 00:20:05,560 --> 00:20:08,000 Speaker 1: you know one more. You're gonna take a quick break 293 00:20:08,040 --> 00:20:10,080 Speaker 1: and they're gonna bring it all home. This was an 294 00:20:10,119 --> 00:20:13,320 Speaker 1: aging cell two thousand fourteen. I love this one, al right. 295 00:20:13,359 --> 00:20:16,560 Speaker 1: Here you go. You want a mouthful glycolytic, fast twitch, 296 00:20:16,800 --> 00:20:21,439 Speaker 1: muscle fiber restoration counters adverse age related changes in body 297 00:20:21,440 --> 00:20:25,560 Speaker 1: composition and metabolism. The heck does that mean? Pretty simple? 298 00:20:26,280 --> 00:20:29,159 Speaker 1: Here's the takeaway. The loss of lean muscle mass is 299 00:20:29,200 --> 00:20:34,600 Speaker 1: a significant contributor to the development of age related metabolic dysfunction. 300 00:20:34,720 --> 00:20:39,880 Speaker 1: Talked about that your metabolism, right, sarcopenia, and that interventions 301 00:20:40,119 --> 00:20:44,840 Speaker 1: that preserve or restore fast glycolytic muscle may delay the 302 00:20:44,880 --> 00:20:48,760 Speaker 1: onset of metabolic disease. So again, mouthful. Basically, it's saying, 303 00:20:48,840 --> 00:20:55,880 Speaker 1: your metabolism, your metabolism, metabolic dysfunction, and so certain type 304 00:20:55,880 --> 00:20:59,720 Speaker 1: of strength training, fast twitch muscle, fiber restoration can help 305 00:21:00,720 --> 00:21:05,280 Speaker 1: prevent that. And you know, slow down the negative effects 306 00:21:05,320 --> 00:21:09,080 Speaker 1: of that. Alright, quick break, final break. When we come back, 307 00:21:10,240 --> 00:21:12,200 Speaker 1: what are we on? Ten? So we got fifteen more, 308 00:21:12,400 --> 00:21:14,119 Speaker 1: but you gotta you gotta stick around. They get better 309 00:21:14,200 --> 00:21:18,399 Speaker 1: and better. Alright, quick break, more of the incredible benefits 310 00:21:18,440 --> 00:21:23,800 Speaker 1: of exercise, even in your sixties, seventies, eighties, and beyond. 311 00:21:23,800 --> 00:21:34,840 Speaker 1: We'll be right back. Al Right, we are back. Different 312 00:21:34,920 --> 00:21:37,960 Speaker 1: kind of show. I'm throwing so many studies boom, one 313 00:21:38,000 --> 00:21:42,400 Speaker 1: after the other. And as I was debating the format 314 00:21:42,440 --> 00:21:44,800 Speaker 1: of this show again, I got I got twenty five. 315 00:21:44,800 --> 00:21:47,080 Speaker 1: I could do four shows. Why am I wasting them 316 00:21:47,080 --> 00:21:48,960 Speaker 1: on one? Because I want to do this show. I 317 00:21:48,960 --> 00:21:52,159 Speaker 1: want to just hammer them boom, boom, boom. I want 318 00:21:52,240 --> 00:21:54,760 Speaker 1: you to be overwhelmed with the great news. This is 319 00:21:54,920 --> 00:22:01,680 Speaker 1: overwhelming great news. Metabolism, everything function ing, unbelievable. We gotta 320 00:22:01,760 --> 00:22:05,360 Speaker 1: keep moving ahead, all right, Number eleven this this eleven. 321 00:22:05,920 --> 00:22:10,520 Speaker 1: This was in Arthritis and Rheumatism two thousand six, title 322 00:22:10,640 --> 00:22:13,840 Speaker 1: Effects of strength training on the incidents and progression of 323 00:22:13,960 --> 00:22:17,239 Speaker 1: ne osteoarthritis. How to keep going to that because so 324 00:22:17,240 --> 00:22:21,760 Speaker 1: many people. I can't do it because right conclusion, these 325 00:22:21,760 --> 00:22:24,680 Speaker 1: strength training groups, there are different groups, right. The group 326 00:22:24,720 --> 00:22:27,680 Speaker 1: in this study that did strength training retained more strength 327 00:22:28,000 --> 00:22:32,480 Speaker 1: and exhibited less frequent progressive and they have js N. 328 00:22:32,560 --> 00:22:37,080 Speaker 1: What does that joint space narrowing? Okay, osteoarthritis over thirty 329 00:22:37,080 --> 00:22:39,439 Speaker 1: months than the range of motion group. So there was 330 00:22:39,440 --> 00:22:41,359 Speaker 1: a group that strength trained, there was a group that 331 00:22:41,440 --> 00:22:43,800 Speaker 1: just did some range of motion work. And the mean 332 00:22:43,920 --> 00:22:49,480 Speaker 1: age for these people in the study sixty six, which 333 00:22:49,480 --> 00:22:52,840 Speaker 1: means there was older and there was some younger, but 334 00:22:52,880 --> 00:22:57,560 Speaker 1: the mean age was sixty nine. So the strength training 335 00:22:57,560 --> 00:23:01,399 Speaker 1: group again more strength and their joint spaces narrow the 336 00:23:01,480 --> 00:23:04,120 Speaker 1: less you want those muscles to be as strong as 337 00:23:04,160 --> 00:23:10,359 Speaker 1: possible around your joints. Moving on, Journal of Gerontology two 338 00:23:10,440 --> 00:23:14,800 Speaker 1: thousand The study Effects of high intensity resistance training on 339 00:23:15,040 --> 00:23:22,959 Speaker 1: untrained older men strength, cardiovascular and metabolic responses. This is amazing. Okay, 340 00:23:23,000 --> 00:23:27,639 Speaker 1: Skeletal muscle in older untrained men will respond with significant 341 00:23:27,680 --> 00:23:33,520 Speaker 1: strength gains accompanied by considerable increases in fiber size and 342 00:23:33,640 --> 00:23:38,639 Speaker 1: capillary density. Maximal working capacity v O two max, and 343 00:23:38,800 --> 00:23:43,479 Speaker 1: serium lipid profiles also benefited from high intensity resistance training. 344 00:23:43,760 --> 00:23:48,359 Speaker 1: Older men may not only tolerate very high intensity workloads, 345 00:23:48,400 --> 00:23:55,000 Speaker 1: but will exhibit intramuscular, cardiovascular and metabolic changes. Similar drumroll, 346 00:23:55,080 --> 00:23:59,280 Speaker 1: please to younger subjects, like, I feel like we should. 347 00:24:00,520 --> 00:24:03,000 Speaker 1: How much good news is in that one paragraph? And 348 00:24:03,080 --> 00:24:07,760 Speaker 1: in this study the subjects age range sixty two seventy five. 349 00:24:09,560 --> 00:24:12,239 Speaker 1: They were older, untrained men. So you go, I'm too 350 00:24:12,280 --> 00:24:16,560 Speaker 1: old and I've never done anything before. You are going 351 00:24:16,600 --> 00:24:22,600 Speaker 1: to benefit incredibly, I mean, strength gains, muscle, fiber side, 352 00:24:23,119 --> 00:24:26,919 Speaker 1: all of those amazing things. Moving on. Okay, that one alone, 353 00:24:26,960 --> 00:24:28,960 Speaker 1: you do a whole show just on that one. But 354 00:24:29,200 --> 00:24:31,399 Speaker 1: there's so much more here we go. This was in 355 00:24:31,480 --> 00:24:36,600 Speaker 1: Gerontology two thousand five. Improved physical performance in older adults 356 00:24:36,680 --> 00:24:41,280 Speaker 1: undertaking a short term program of high velocity resistance training. 357 00:24:42,440 --> 00:24:47,320 Speaker 1: Takeaway progressive resistance training that incorporates rapid rate of force development. 358 00:24:47,640 --> 00:24:51,879 Speaker 1: So that's a quick movement. Essentially, maybe safely undertaken in 359 00:24:52,000 --> 00:24:57,240 Speaker 1: healthy older adults and results in significant gains in muscle strength, 360 00:24:57,400 --> 00:25:02,840 Speaker 1: muscle power, and physical performing. Such improvements could prolonged functional 361 00:25:02,960 --> 00:25:06,760 Speaker 1: independence and improve the quality of life. At the end 362 00:25:06,800 --> 00:25:08,320 Speaker 1: of the show, I'm gonna talk about this because all 363 00:25:08,440 --> 00:25:10,960 Speaker 1: that I talk about, you know, I'm excessive moderation. But 364 00:25:11,119 --> 00:25:13,879 Speaker 1: that doesn't mean that if you do your homework and 365 00:25:13,920 --> 00:25:15,720 Speaker 1: you do your work, and you build your base of 366 00:25:15,760 --> 00:25:20,200 Speaker 1: strength at six, you can do an iron man. Most 367 00:25:20,200 --> 00:25:22,439 Speaker 1: people won't and you don't have to, but you can 368 00:25:22,520 --> 00:25:24,240 Speaker 1: if you want to, if you do your work. And 369 00:25:24,240 --> 00:25:26,119 Speaker 1: that's why I included these studies as well, because I 370 00:25:26,119 --> 00:25:29,840 Speaker 1: know there's people listening who are super high performers at 371 00:25:29,880 --> 00:25:34,840 Speaker 1: older ages. You just have to put the work in 372 00:25:35,320 --> 00:25:37,720 Speaker 1: and be smart. And if you if there's one term 373 00:25:37,800 --> 00:25:40,280 Speaker 1: that you're hearing over and over, you hear the term progressive. 374 00:25:41,080 --> 00:25:46,040 Speaker 1: Most trainers don't progress. Most trainers don't progress. I'm not 375 00:25:46,080 --> 00:25:48,760 Speaker 1: gonna mince words on the show, ever, they just don't. 376 00:25:49,560 --> 00:25:53,159 Speaker 1: They They either don't have the knowledge quite often to 377 00:25:53,240 --> 00:25:56,800 Speaker 1: progress you appropriately, or that's not their thing. They're just 378 00:25:56,800 --> 00:26:00,600 Speaker 1: gonna push you too hard, too soon. All right, amazing, amazing, 379 00:26:00,680 --> 00:26:05,560 Speaker 1: all right, where where are we here? We are uh 380 00:26:05,640 --> 00:26:09,320 Speaker 1: again the Journals of Gerontology, and this study was effect 381 00:26:09,320 --> 00:26:12,879 Speaker 1: of intense strength training on standing balance, walking speed, and 382 00:26:12,960 --> 00:26:17,359 Speaker 1: sit to stand performance in older adults. Take away the 383 00:26:17,440 --> 00:26:20,720 Speaker 1: data do reinforce the notion that intense strength training is 384 00:26:20,720 --> 00:26:24,240 Speaker 1: a safe and effective way to increase muscle strength in 385 00:26:24,240 --> 00:26:28,200 Speaker 1: this population. Subjects for this study were from sixty one 386 00:26:28,240 --> 00:26:34,679 Speaker 1: to eighty seven. Seven. Now, you do not have to 387 00:26:34,800 --> 00:26:38,959 Speaker 1: do intense strength training, and many of you shouldn't go 388 00:26:39,000 --> 00:26:40,480 Speaker 1: with the way of tell us, because you can if 389 00:26:40,480 --> 00:26:42,879 Speaker 1: you really want to, and if if you're one of 390 00:26:42,920 --> 00:26:46,080 Speaker 1: those people who enjoys that, you have to do it 391 00:26:46,119 --> 00:26:50,200 Speaker 1: safely and progressively. But that's an amazing that that should 392 00:26:50,200 --> 00:26:54,320 Speaker 1: be surprising to so many people. Go seven people seven 393 00:26:55,160 --> 00:26:58,119 Speaker 1: And I'm not gonna get into what is intense. And 394 00:26:58,160 --> 00:27:01,760 Speaker 1: there's obviously different exercises and and different things that are 395 00:27:01,760 --> 00:27:06,320 Speaker 1: considered intense. But even at these ages, you can do 396 00:27:06,359 --> 00:27:10,160 Speaker 1: those things. All right, Let's go to the Metabolism. This 397 00:27:10,240 --> 00:27:14,120 Speaker 1: is the American Journal of Clinical Nutrition. Older than most 398 00:27:14,160 --> 00:27:17,000 Speaker 1: of the studies I will pull. But the study was 399 00:27:17,240 --> 00:27:21,240 Speaker 1: increased energy requirements and changes in body composition with resistance 400 00:27:21,280 --> 00:27:23,879 Speaker 1: training and older adults wanted to go back to that 401 00:27:23,960 --> 00:27:27,640 Speaker 1: metabolism thing one more time to take away. Resistance training 402 00:27:27,680 --> 00:27:31,520 Speaker 1: is an effective way to increase your energy requirements, basically 403 00:27:31,520 --> 00:27:33,439 Speaker 1: meaning you you need more calories and can take in 404 00:27:33,440 --> 00:27:38,600 Speaker 1: more calories, decrease body fat mass, and maintain metabolically active 405 00:27:38,600 --> 00:27:42,640 Speaker 1: tissue mass in healthy older people, and may be useful 406 00:27:42,680 --> 00:27:46,400 Speaker 1: as an adjunct to weight control programs for older adults. 407 00:27:46,640 --> 00:27:51,240 Speaker 1: Let me say it's not maybe useful, you actually need it. 408 00:27:51,880 --> 00:27:54,359 Speaker 1: This study. You know they're not gonna say that you 409 00:27:54,400 --> 00:27:56,320 Speaker 1: need your strength training, you need your cardio, and you 410 00:27:56,320 --> 00:27:57,879 Speaker 1: need your healthy eating, and when you do all of 411 00:27:57,880 --> 00:28:00,760 Speaker 1: those doesn't change your life dramatically when you try to 412 00:28:00,840 --> 00:28:05,320 Speaker 1: change just one, like your diet short term fix. Alright, 413 00:28:05,480 --> 00:28:10,880 Speaker 1: great news. Alright, we're getting there. Uh, Diabetes Care two 414 00:28:10,920 --> 00:28:13,359 Speaker 1: thousand five. I mean, how many different journals too? This 415 00:28:13,400 --> 00:28:15,800 Speaker 1: was in Diabetes Care two thousand five, So I for 416 00:28:15,840 --> 00:28:21,720 Speaker 1: your diabetics. The study twice weekly progressive resistance training decreases 417 00:28:21,760 --> 00:28:27,480 Speaker 1: abdominal fat and improves insulin sensitivity in older men with 418 00:28:27,600 --> 00:28:31,359 Speaker 1: type two diabetes. I mean again, how much good news? 419 00:28:31,920 --> 00:28:37,040 Speaker 1: Two sessions per week of progressive resistance training without a 420 00:28:37,119 --> 00:28:44,480 Speaker 1: weight loss diet significantly improves insulin sensitivity and fasting glycemia, 421 00:28:44,520 --> 00:28:49,800 Speaker 1: and decreases abdominal fat in older men with type two diabetes. 422 00:28:50,520 --> 00:28:52,840 Speaker 1: I mean, how many of you out there or fit 423 00:28:52,880 --> 00:28:57,040 Speaker 1: that category? So many? Great news? Two sessions per week, 424 00:28:57,800 --> 00:29:02,200 Speaker 1: two sessions strength training. All right, we're getting there. Journal 425 00:29:02,320 --> 00:29:06,240 Speaker 1: of Strength and Conditioning Research, two thousand six. The Effects 426 00:29:06,280 --> 00:29:10,400 Speaker 1: of strength training on muscle strength characteristics, functional capabilities, and 427 00:29:10,440 --> 00:29:13,760 Speaker 1: balance in middle aged and older women. I love this 428 00:29:13,760 --> 00:29:16,720 Speaker 1: because it's just for the women and the takeaway. This 429 00:29:16,760 --> 00:29:22,000 Speaker 1: study indicates that total body heavy resistance training, including explosive 430 00:29:22,120 --> 00:29:28,160 Speaker 1: dynamic training, may be applied in rehabilitation or preventive exercise 431 00:29:28,240 --> 00:29:34,880 Speaker 1: protocols in aging women to improve dynamic balance capabilities. Okay, 432 00:29:34,880 --> 00:29:38,600 Speaker 1: so again, if you're losing that motor function, if your 433 00:29:38,640 --> 00:29:42,880 Speaker 1: balance coordination are going, you say it's too late. No, 434 00:29:44,320 --> 00:29:47,520 Speaker 1: And I know it can be confusing when you hear 435 00:29:47,520 --> 00:29:49,840 Speaker 1: explosive and that kind of stuff. You don't have to 436 00:29:49,880 --> 00:29:53,000 Speaker 1: get there. I just want you to have all the information. 437 00:29:53,640 --> 00:29:56,440 Speaker 1: And most people, you know, my book The micro Workout 438 00:29:56,440 --> 00:30:00,400 Speaker 1: plants the basics and they work phenomenally for the vast 439 00:30:00,400 --> 00:30:05,640 Speaker 1: majority of people. But you're never too old. You're never 440 00:30:05,640 --> 00:30:08,120 Speaker 1: too old. I can't leave that out. I just can't 441 00:30:08,200 --> 00:30:11,080 Speaker 1: leave it out. So you're gonna hear those type of 442 00:30:11,080 --> 00:30:14,320 Speaker 1: workouts as well. Okay, where are we here? We go 443 00:30:14,640 --> 00:30:20,360 Speaker 1: Medicine Science, Sports Exercise two thousand nine. Um, this was 444 00:30:20,400 --> 00:30:24,200 Speaker 1: just the American College of Sports Medicine position stand Exercise 445 00:30:24,200 --> 00:30:26,240 Speaker 1: and Physical Activity for Older Adults. So I threw this 446 00:30:26,280 --> 00:30:27,880 Speaker 1: in there. I'm gonna read it so one of the 447 00:30:27,920 --> 00:30:31,200 Speaker 1: longer takeaways, but it's super important. Okay. There's evidence that 448 00:30:31,240 --> 00:30:35,920 Speaker 1: regular exercise can minimize the physiological effects of an otherwise 449 00:30:36,120 --> 00:30:40,440 Speaker 1: sedentary lifestyle and increase active life expectancy by limiting the 450 00:30:40,520 --> 00:30:44,200 Speaker 1: development and progression of chronic disease and disabling conditions. We 451 00:30:44,280 --> 00:30:46,360 Speaker 1: know that. That's what this show is about, right, that's 452 00:30:46,400 --> 00:30:49,280 Speaker 1: the prehaps part. But here you go. Uh. There is 453 00:30:49,360 --> 00:30:56,760 Speaker 1: also emerging evidence for significant psychological and cognitive benefits accruing 454 00:30:56,800 --> 00:31:02,920 Speaker 1: from regular exercise participation by older adults. Ideally, exercise prescription 455 00:31:03,040 --> 00:31:08,040 Speaker 1: for older adults should include aerobic exercise, muscle strengthening exercises, 456 00:31:08,040 --> 00:31:11,200 Speaker 1: and flexibility. M hmm. That's the show I did on 457 00:31:11,280 --> 00:31:15,880 Speaker 1: the five Components of fitness, but I included that because 458 00:31:15,880 --> 00:31:18,959 Speaker 1: it touches on the psychological. You know, there's a lot 459 00:31:19,000 --> 00:31:22,480 Speaker 1: of people that at their older age there's depression. And 460 00:31:22,480 --> 00:31:24,160 Speaker 1: then give you a couple more in a second about 461 00:31:24,280 --> 00:31:27,600 Speaker 1: the psychological. But that's super important. It's not just about 462 00:31:27,960 --> 00:31:32,440 Speaker 1: from the neck down, it's the neck up as well. Alright. 463 00:31:32,480 --> 00:31:35,360 Speaker 1: Medicine and Science and Sports and Exercise two thousand seven. 464 00:31:35,800 --> 00:31:39,640 Speaker 1: The impact of resistance exercise on the cognitive function of 465 00:31:39,680 --> 00:31:42,040 Speaker 1: the elderly. You go, wait a minute, Whenever we think 466 00:31:42,080 --> 00:31:45,600 Speaker 1: of exercise, you go, oh, erbic activity super important, right, 467 00:31:45,640 --> 00:31:52,280 Speaker 1: and cognitive benefits beyond incredible. But resistance training, yes, here's 468 00:31:52,280 --> 00:31:57,400 Speaker 1: the takeaway. Moderate and high intensity resistance exercise programs had 469 00:31:57,400 --> 00:32:01,000 Speaker 1: equally beneficial effects on cognitive functioning. So for those of 470 00:32:01,000 --> 00:32:03,640 Speaker 1: you people go, I like the moderate, let's stick with 471 00:32:03,640 --> 00:32:08,080 Speaker 1: the moderate. The lower intensities awesome. This study says you 472 00:32:08,080 --> 00:32:11,280 Speaker 1: don't have to go to higher intensity if you want 473 00:32:11,320 --> 00:32:14,600 Speaker 1: to and you do your homework, you can all right, 474 00:32:15,720 --> 00:32:19,719 Speaker 1: where are we? Yes? This was the study effects of 475 00:32:19,760 --> 00:32:24,280 Speaker 1: resistance training exercise on cognitive performance in elderly individuals with 476 00:32:24,440 --> 00:32:30,800 Speaker 1: memory impairment, results of a controlled trial. All right. The 477 00:32:30,880 --> 00:32:35,480 Speaker 1: conclusion in this one, These results indicate that supervised resistance 478 00:32:35,560 --> 00:32:41,480 Speaker 1: exercises can improve memory performance in sedentary elderly individuals with 479 00:32:41,640 --> 00:32:49,880 Speaker 1: prior memory compromise besides increasing muscle strength. Amazing, I didn't 480 00:32:49,920 --> 00:32:52,640 Speaker 1: read that one one more time. These results indicate that 481 00:32:52,680 --> 00:32:58,360 Speaker 1: supervised resistance exercise can improve memory performance in sedentary elderly 482 00:32:58,400 --> 00:33:03,360 Speaker 1: individuals with prior memory compromise besides increasing muscle strength. You're 483 00:33:03,400 --> 00:33:07,400 Speaker 1: gonna get that the body and the mind, all right. 484 00:33:07,640 --> 00:33:10,680 Speaker 1: The Journal of Aging and Physical Activity, two thousand six 485 00:33:10,760 --> 00:33:13,520 Speaker 1: The Effects of Strength training on Memory and Older Adults 486 00:33:14,360 --> 00:33:18,120 Speaker 1: take away. The results suggest that strength training can benefit 487 00:33:18,240 --> 00:33:23,520 Speaker 1: memory among older adults, especially when using higher resistance levels. 488 00:33:24,000 --> 00:33:26,360 Speaker 1: We keep going back there. You don't have to, but 489 00:33:26,440 --> 00:33:29,840 Speaker 1: it's interesting, right, alright, We we got three four more. 490 00:33:30,560 --> 00:33:35,040 Speaker 1: Journal of Geriatric Physical Therapy, two thousand eighteen. The Effect 491 00:33:35,120 --> 00:33:39,440 Speaker 1: of Exercise on cognition, conditioning, muscle endurance, and balance and 492 00:33:39,480 --> 00:33:45,360 Speaker 1: older Adults with mild cognitive impairment. A randomized controlled trial 493 00:33:46,480 --> 00:33:53,160 Speaker 1: conclusion the training program improved cognitive function, muscle endurance, aerobic conditioning, 494 00:33:53,440 --> 00:34:00,280 Speaker 1: end balance in older adults with mild cognitive impairment. So, 495 00:34:01,480 --> 00:34:04,240 Speaker 1: whether you're in pain, whether you've never done anything before, 496 00:34:04,600 --> 00:34:08,279 Speaker 1: whether you have osteoarthritis, whether you have you know some 497 00:34:08,360 --> 00:34:17,680 Speaker 1: cognitive issues. Exercise helps, Exercise helps strength training end aerobic 498 00:34:18,160 --> 00:34:19,880 Speaker 1: and you don't have to do a lot and you 499 00:34:19,880 --> 00:34:23,160 Speaker 1: don't have to go to the gym. Alright, Perceptual and 500 00:34:23,239 --> 00:34:29,040 Speaker 1: Motor Skills is the Journal Comparison of high and moderate 501 00:34:29,080 --> 00:34:32,920 Speaker 1: intensity of strength training on mood and anxiety in older adults. 502 00:34:33,160 --> 00:34:37,160 Speaker 1: Wanted to give you more the psychological take away. Both 503 00:34:37,239 --> 00:34:41,960 Speaker 1: high and moderate strength training programs produced marked improvements in 504 00:34:42,080 --> 00:34:47,520 Speaker 1: muscle strength and body composition compared to the controls subjects. 505 00:34:47,880 --> 00:34:51,880 Speaker 1: As for psychological changes, both training groups significantly improved positive 506 00:34:51,920 --> 00:34:57,040 Speaker 1: mood and the moderate intensity group significantly reduced trade anxiety 507 00:34:57,440 --> 00:35:00,920 Speaker 1: compared to the means of the control group. Also, both 508 00:35:00,960 --> 00:35:05,560 Speaker 1: training groups showed some decrease intention and state anxiety after 509 00:35:05,640 --> 00:35:10,000 Speaker 1: the training period. These findings provide evidence for the effectiveness 510 00:35:10,160 --> 00:35:14,799 Speaker 1: of anaerobic training to enhance perception of psychological well being 511 00:35:14,840 --> 00:35:25,359 Speaker 1: in older women mean age. Improvements in muscle strength, body composition, 512 00:35:25,760 --> 00:35:31,640 Speaker 1: and psychological changes positive mood states, all right, final to sleep, 513 00:35:32,160 --> 00:35:36,160 Speaker 1: Let's go there. European Journal of Applied Physiology. The effects 514 00:35:36,160 --> 00:35:38,680 Speaker 1: of a session of resistance training on sleep patterns in 515 00:35:38,680 --> 00:35:43,120 Speaker 1: the elderly little surprising of one one session, and here's 516 00:35:43,160 --> 00:35:46,719 Speaker 1: the takeaway. A session of resistance training at one repetition 517 00:35:46,800 --> 00:35:49,759 Speaker 1: maximum was able to modify the sleep pattern of men 518 00:35:49,880 --> 00:35:53,920 Speaker 1: aged eighty years, suggesting that physical exercise has a modest 519 00:35:53,960 --> 00:35:58,719 Speaker 1: influence on sleep consolidation may improviously. I find it does. 520 00:35:59,280 --> 00:36:01,680 Speaker 1: And I can't think of a client that I trained 521 00:36:01,680 --> 00:36:04,440 Speaker 1: over the years who didn't find that as well, especially 522 00:36:04,440 --> 00:36:07,120 Speaker 1: at the older ages. Last one, number twenty five, drum 523 00:36:07,239 --> 00:36:11,960 Speaker 1: roll please, this one's been tough. I'm sweating the Journal 524 00:36:12,000 --> 00:36:16,480 Speaker 1: of Physiotherapy Exercise Training, and this was what let me 525 00:36:16,520 --> 00:36:21,160 Speaker 1: give you a year two twelve. Exercise training improved sleep 526 00:36:21,239 --> 00:36:24,480 Speaker 1: quality in middle aged and older adults with sleep problems. 527 00:36:24,480 --> 00:36:29,320 Speaker 1: A systematic review conclusion participation in an exercise training program 528 00:36:29,360 --> 00:36:33,480 Speaker 1: has moderately positive effects on sleep quality in middle age 529 00:36:33,520 --> 00:36:37,160 Speaker 1: and older adults. Physical exercise could be an alternative or 530 00:36:37,200 --> 00:36:43,160 Speaker 1: complementary approach to existing therapies for sleep problems, like pharmaceutical. Okay, 531 00:36:43,200 --> 00:36:47,480 Speaker 1: deep breath. That was a lot. That was a lot. 532 00:36:49,480 --> 00:36:53,040 Speaker 1: And I really went back and forth on giving you 533 00:36:53,080 --> 00:36:59,759 Speaker 1: all twenty five in one show. I thought, you know, yes, yes, 534 00:37:00,440 --> 00:37:02,000 Speaker 1: and there's so many more. It's not like I have 535 00:37:02,080 --> 00:37:06,040 Speaker 1: the like these are the only I thought nice number, 536 00:37:06,239 --> 00:37:10,000 Speaker 1: my my, you know moderate O, C D likes like 537 00:37:10,480 --> 00:37:13,640 Speaker 1: you know numbers like that, But are you kidding me? 538 00:37:15,400 --> 00:37:20,920 Speaker 1: These studies the participants sixties, seventies, eighties and beyond. It 539 00:37:21,080 --> 00:37:25,759 Speaker 1: is never too late. It is never too late. Give 540 00:37:25,800 --> 00:37:27,719 Speaker 1: me someone in their eighties back when I was a 541 00:37:27,760 --> 00:37:30,440 Speaker 1: trainer versus someone in their twenties. Basically the twenties. You're 542 00:37:30,440 --> 00:37:34,960 Speaker 1: not even coming. But it's never too late. So you're 543 00:37:35,000 --> 00:37:37,520 Speaker 1: sitting there listening to the show and you've got way 544 00:37:37,600 --> 00:37:41,280 Speaker 1: to lose, and you've got weak links to fix, and 545 00:37:41,560 --> 00:37:44,799 Speaker 1: maybe there is some cognitive you're gonna my memory not 546 00:37:44,840 --> 00:37:49,880 Speaker 1: what it used to be. This is one of the 547 00:37:49,960 --> 00:37:55,479 Speaker 1: greatest solutions, and you're in total control how much you move, 548 00:37:56,800 --> 00:38:00,479 Speaker 1: and you don't have to do a lot so many 549 00:38:00,480 --> 00:38:03,680 Speaker 1: different options. It doesn't mean going to the gym. It 550 00:38:03,760 --> 00:38:08,000 Speaker 1: doesn't mean an hour. It means picking up some heavy 551 00:38:08,040 --> 00:38:11,680 Speaker 1: things which could be your body, do body weight exercises, 552 00:38:11,680 --> 00:38:18,920 Speaker 1: circuit training. But minutes matter, and it's about doing what 553 00:38:19,000 --> 00:38:25,320 Speaker 1: you can do and believing, believing that you can make change, 554 00:38:25,600 --> 00:38:28,799 Speaker 1: which is why I threw twenty five at you, and 555 00:38:28,840 --> 00:38:30,759 Speaker 1: I would throw a hundred and twenty five and could 556 00:38:31,200 --> 00:38:35,319 Speaker 1: if I wanted to. But this show was about just, 557 00:38:36,280 --> 00:38:41,359 Speaker 1: you know, overdoing the studies, so you can't say I'm 558 00:38:41,360 --> 00:38:44,120 Speaker 1: getting rid of that yeah, but getting rid of your Yeah. 559 00:38:44,160 --> 00:38:48,879 Speaker 1: But I'm too old, No, sirree Bob, No, sirree Bob. 560 00:38:49,600 --> 00:38:51,960 Speaker 1: Definitely the first time I've said that on a podcast, 561 00:38:52,680 --> 00:38:56,319 Speaker 1: but it's true. You're never too old. One of my 562 00:38:56,360 --> 00:38:59,320 Speaker 1: greatest experiences with a client, she was in her eighties 563 00:38:59,600 --> 00:39:02,279 Speaker 1: and we it her first race, did a five k 564 00:39:02,440 --> 00:39:06,560 Speaker 1: in Central Park. She was in her eighties and we 565 00:39:06,600 --> 00:39:08,960 Speaker 1: didn't go fast. She did the whole thing with a 566 00:39:08,960 --> 00:39:12,360 Speaker 1: smile on her face and one of the greatest experiences 567 00:39:12,400 --> 00:39:14,640 Speaker 1: for me. We did all the strength training to get 568 00:39:14,640 --> 00:39:17,080 Speaker 1: her there, and she was on a bunch of medications 569 00:39:17,120 --> 00:39:22,000 Speaker 1: and it was just awesome. So wherever you are, whatever 570 00:39:22,160 --> 00:39:28,160 Speaker 1: your ailments are, whatever your yeah butts are, yeah, but 571 00:39:28,520 --> 00:39:33,719 Speaker 1: you can make change, and you can make amazing, dramatic change, 572 00:39:34,840 --> 00:39:36,640 Speaker 1: but you have to believe it and then you have 573 00:39:36,680 --> 00:39:40,719 Speaker 1: to do it. Excessive moderation. It's not about doing a 574 00:39:40,800 --> 00:39:43,800 Speaker 1: lot a little bit. It's doing a little bit a lot, 575 00:39:44,400 --> 00:39:50,520 Speaker 1: and that's doable. Okay, now you've got the studies. For 576 00:39:50,560 --> 00:39:54,440 Speaker 1: your friends at your cocktail parties who say you shouldn't 577 00:39:54,440 --> 00:39:58,120 Speaker 1: be doing those high intensity intervals, well, if you're injury 578 00:39:58,200 --> 00:40:01,920 Speaker 1: free and you've earned the right tree Ken and if 579 00:40:01,960 --> 00:40:05,239 Speaker 1: you're someone who's doing the lower intensity as most people are, 580 00:40:05,920 --> 00:40:11,439 Speaker 1: that works really well too. Thank you for listening. Who 581 00:40:11,520 --> 00:40:14,480 Speaker 1: I need a nap? That was a lot. I hope 582 00:40:14,480 --> 00:40:17,480 Speaker 1: you enjoyed it a little different. But this show is 583 00:40:17,520 --> 00:40:20,879 Speaker 1: about the science and the common sense, putting it all 584 00:40:20,920 --> 00:40:25,319 Speaker 1: together and figuring out what works for you for you. 585 00:40:26,560 --> 00:40:29,640 Speaker 1: I'm Tom Holland if you have not yet rated the show, 586 00:40:29,719 --> 00:40:33,240 Speaker 1: please do so and subscribe so you don't miss a podcast. 587 00:40:33,239 --> 00:40:35,360 Speaker 1: That would be awesome. Thank you so much. If you 588 00:40:35,440 --> 00:40:38,520 Speaker 1: have already, Tom h Fit is my Instagram and my Twitter. 589 00:40:38,560 --> 00:40:40,600 Speaker 1: You can reach out to me there as well as 590 00:40:40,640 --> 00:40:43,680 Speaker 1: through Fitness Disrupted dot com. I have a new book 591 00:40:43,680 --> 00:40:46,040 Speaker 1: out called The Micro Workout Plan if you're interested in 592 00:40:46,400 --> 00:40:49,279 Speaker 1: and more about this and some workouts that's in there 593 00:40:49,280 --> 00:40:51,640 Speaker 1: as well, and they're five minute workouts. You can stack 594 00:40:51,719 --> 00:40:54,080 Speaker 1: them and many of you have purchased it already. Thank 595 00:40:54,120 --> 00:40:56,880 Speaker 1: you so much for that. And finally, if you can 596 00:40:56,960 --> 00:40:59,640 Speaker 1: leave a review on Amazon, that is always super helpful 597 00:41:00,080 --> 00:41:02,839 Speaker 1: and uh, that's my life's work is to help you 598 00:41:03,000 --> 00:41:05,920 Speaker 1: with your best life, to look better, feel better, and 599 00:41:05,960 --> 00:41:09,879 Speaker 1: live longer. And we control three things when it comes 600 00:41:09,920 --> 00:41:12,200 Speaker 1: to that, how much we move, what we put into 601 00:41:12,239 --> 00:41:16,080 Speaker 1: our mouths, and our attitudes, and that is amazing. Thank 602 00:41:16,120 --> 00:41:18,759 Speaker 1: you so much for listening. I'm Tom Holland. This is 603 00:41:18,760 --> 00:41:27,600 Speaker 1: Fitness Disrupted. Believe in Yourself. Fitness Disrupted is a production 604 00:41:27,640 --> 00:41:31,240 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 605 00:41:31,600 --> 00:41:35,040 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 606 00:41:35,120 --> 00:41:36,640 Speaker 1: you listen to your favorite shows.