we delivers enough to blog about

    Weight Training for Anti-Aging

    Aging can be defined as biological changes in human structures and functions that pass with time that aren’t the result of disease or accidents.

    Without the right intervention, aging can affect the following 10 biomarkers of aging; strength, muscle mass and balance, bone density, blood sugar control, blood lipids, body composition, cardio respiratory system, aerobic capacity, blood pressure, gene expression and DNA telomere length.

    As we age, our posture can also become compromised which can be a result of muscles weakening due to lack of use.

    Research has found that resistance training can both slow down the aging process and even return gene expression to more youthful levels in elderly trainees that have commenced resistance training.

    In one particular study it was found that resistance trained seniors that began training for the first time were able to rewind their gene expression in 179 genes by 10 years.

    Resistance training can also help prevent a number of conditions or diseases that can typically come with aging such as heart disease, high blood pressure, osteoporosis, diabetes, weight gain and bad posture.

    Weight training has been shown to help control blood sugar levels effectively which can help prevent diabetes and weight gain.  Weight training has also been found to improve blood blow throughout the body, improve blood pressure and reduce the risk of heart disease.

    The stress that is applied to muscles, tendons, joints and bones from weight training results in extra bone being laid down which improve bone density and helps prevent osteoporosis.

    Weight training both for young and older adults also helps to improve posture.  Years of being sedentary with a lack of weight bearing exercise results in weakened and lengthened muscles which then result in poor posture.  When a balanced weight training program is applied, weak and lengthened muscles become stronger resulting in improved posture.

    The type of resistance training exercises which are the most effective are pushing, pulling, squatting, lunging and twisting movements that use multiple joints and large muscle groups.  Such exercises are bench press, lat pull down or other rowing exercises, squats, lunges, deadlifts and cable twisting movements.

    It is never too late to begin resistance training however the sooner you begin and the more consistent you are, the better your results in the long term.