By Adam Reid
In a society so focused on the 'now', it's often lost on people what the long term benefits or consequences of their actions will be. In the exercise field, Craig and I deal with this frequently: 'But I like to run, and my knees don't bother me now...' or, 'I know I need to alter my eating, but I just don't like those foods you told me were healthy...'
The purpose of this article is not to harp on the above statements - people are free to do as they chose provided it doesn't violate someone else's rights - but instead to focus on the benefits of resistance training 'the Back2health way' as we age.
Currently, there are 9 people training regularly at our facility who have celebrated their 70th birthday, and 14 individuals 65 or older. If they're still training with us, they're still obtaining some benefit, but two of these clients have the objective data to back up these claims of improved health and fitness.
Some of you may remember Simon Young from one of our first newsletters. He came to us for lower back rehab and to use the MedX Lumbar Extension machine in our spinal fitness studio.
Since then, however, Simon has stretched his sessions out to include general strength training in addition to MedX lumbar therapy. He started these workouts in July 2009 and within a matter of a few weeks noticed feeling better during both everyday activities, yet also during recreation (several days per week of racquet sport). Visually, there was a difference noticed in the torso in particular, but no photos or other measurements were taken for comparison purposes.
However, Simon and his wife Paula (see below) went down to a clinic in NYC for very advanced body composition testing in May 2009 and then again in July 2010. The changes, for a now 75 year old man who has always been active through recreation, were startling:
May 2009 July 2010
Weight: 166.0 lbs. 171.4 lbs.
Body Fat % 21.1 16.7
From those figures, we can determine that Simon's body fat dropped from 35.03 lbs. to 28.62 lbs., and his lean mass increased from 130.90 lbs. to 142.78 lbs. - for a net improvement of 18.29 lbs.
Scans of Simon's left hip and lumbar spine showed small, but still measurable improvement in bone density. Impressive in that he was already sitting above the 'at risk for fracture' zone, this improvement is certainly due to his regular use of the MedX Lumbar Extension machine found at Back2Health.
Meanwhile, Simon's wife Paula, now 73, didn't start training until October 2009, which means that her test only reflected 7 months of training - and this was her first experience with any resistance training. Still, the results were positive with body fat dropping 3% (30.9-27.9) and scale weight dropping 4.8 lbs. Probably more important than the body fat/lean mass ratio, her hip/lumbar scans showed marked improvements.
From email correspondence with Paula:
'My bone density of last year showed osteoporosis, before I began strength training ...now my latest bone density shows osteopenia....a big improvement over last year's test...my Dr. marveled at the positive results said he'd never seen it in a woman my age before....said 3 things contributed to this improvement: weight (or strength) training, weight loss achieved through healthy eating, and the taking of Vitamin D capsules.'
While we're focusing on the benefits of strength training and aging, it's very important that the reader grasps the importance of Paula's last sentence above, as it pertains to her and Simon as well as any other success stories we may write about. A well rounded approach is best for optimal results, with both diet and exercise playing roles. To what degree for each you'll get differing opinions, but they compliment each other perfectly. It's beneficial to think of strength training alone for structural alterations, with secondary consideration for body composition, and the reverse to be true for nutrition. Certainly there is some overlap, but you won't correct nutritional deficiency with strength training, nor alter body composition dramatically with only diet.
Testimonials:
I have been training with Craig for about 4 years, training once week with very good results. I am currently seeing Craig two to three times a week and I am pleased with the added benefit of the additional training. I am 70 and feeling as fit as I have ever been.
- David O'Connell
The quality of life is very important as we age...keeping fit, helps us to achieve this...exercise and nutrition are the key points...and no better place to help you achieve this than Back2Health. They have helped me immensely and I am 74years young.
- Ronnie Ciccolo (regained 50 lbs. of muscle after near deadly bout of C. diff)
I am 75 and have MS and Parkinsons Disease. Working out with Craig over the years has helped me with both my strength and mobility.
- Phil Lawrence
"If you don't use it you lose it" so I have been training with Craig for more than 10 years. Keeping strong and agile is key as we age.and secretly I will admit that I love every minute of the pain Craig puts me through!!
- Joanne Lawrence
Eleven years ago (at age 58) I started training with Craig - once a week, every week (minus vacations) and at 69 I still love it. When I started I had pretty damaged knees from years of tennis and running. Today that pain is just a memory. My strength has increased and I'm learning to add some new "healthy" items to my diet, thanks to both Adam and Craig and all their research.
A recent bout of plantar fasciitis was cured by doing heavy lifting with my feet. I could not be happier, as anyone who's had that knows how debilitating it can be.
Three years ago, my husband started and he loves it too.
- Barbara Lamarche
I am 72 years old and have been working out once a week with Craig for more than three years. You feel good after the workout and I believe the method of working with multiple machines, heavy weights, and concentrating on specific muscle groups - working them to the point of "failure" - is much more beneficial than just doing a lot of reps with weights in a gym. Having Craig doing the "coaching" makes you do more than you would otherwise.
Also, when I started I had various joint pains (age) which appear to have much subsided. And, some years ago I had arthroscopic surgery on one knee and it almost always was in some degree of pain. After working with Craig for a while, and to this day, the knee pains have also pretty much subsided, going for long periods of time when there is no pain at all. I have to believe the strengthening of the knee muscles on those leg machines is the reason.
We both highly recommend Craig and Back2Health: Total Fitness.
- Morgan Lamarche
