Issue No. 592
Living
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27 June - 3 July 2002 Issue No. 592 Living |
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| Published in Cairo by AL-AHRAM established in 1875 | Recommend this page | ||
Resisting resistance
Strength training has long been associated with stuffy gyms and bulky men. As Yasmine El-Rashidi finds out, however, it may be something everyone should consider
Old age, for many, is not a pleasant thing. By the time retirement rolls around -- when people often kick back and begin really to enjoy life -- hard-core health problems have set in, such as osteoporosis, diabetes and heart disease. Old age can be a tumultuous time for both the body and the soul.
One of the most common, age-related, health consequences is muscle atrophy -- when muscles begin to break down. Research shows that by the age of 30, our muscle mass has reached its peak, and that after 50, it decreases by as much as 15 per cent, per decade, up until the age of 70. At this point, the process accelerates to up to 30 per cent each decade. What's more, 35 to 50-year-olds, known as the "baby boomers", make up the largest single population in the world today.
As the body ages, and muscle is lost, so too is strength. These factors work in tandem, leading to falls, fractures, a slow metabolism, glucose intolerance, and the inability to perform ordinary activities such as walking, shopping, or even rising from a chair. A harsh reality. One, however, that is not inevitable.
Strength training -- when properly used -- can be the preventive key, helping to combat a range of age-related ailments. It is a thought that many may shrug off, considering themselves too old to start lifting iron, or too fragile for such extra weight. In reality, though, it may be the ideal route to a healthier life.
The legendary late 'Jimmy'-- Captain Gamil Aziz of the Gezira Club, teaching callisthenics at the age of 94
photo: Randa Shaath
To start with, it improves balance and coordination -- both of which diminish as one gets older. This in turn, reduces the risk of falls and fractures, and makes the performance of daily activities, such as walking and climbing stairs, easier. Research shows that by age 80, one in three adults will suffer an injurious fall, something that can be fought off with weight training -- given that it increases muscle mass and hence strength, in addition to increasing bone density. This is critical, particularly for women, since it reduces the potential for osteoporosis.
Diabetes -- on the rise in Egypt -- is also something that can be tackled with weight training. International figures show that 18 per cent of senior citizens are diagnosed with diabetes: a disease linked to both a decrease in muscle and an increase in fat. Enlarged fat cells, the American College of Sports Medicine (ACSM) explains, are less receptive to insulin, hence promoting insulin resistance. Also, given that muscle naturally uses glucose in the body, increasing your muscle mass through resistance training will lead to a more optimal utilisation of glucose. The result? The prevention, or reduction, of diabetes.
Next on the resistance-training combat list is a condition of national infamy: high cholesterol. Age, once again, is a key culprit in this condition. According to the Journal of Gerontology, resistance training reduces LDL (bad) cholesterol levels, and increases HDL (good) cholesterol levels. This leads to an overall improvement in health. Resistance training also benefits those with arthritis, as it increases the range of motion for those suffering from osteoarthritis and relieves pain. It has also been shown that the psychological benefits of strength training are great -- with seniors doing this kind of exercise being less anxious, and less preoccupied with self-centered, depreciating, thoughts.
Despite the benefits, the thought of setting foot in a room predominantly full of men lifting mind-boggling amounts of weight, may be crippling in itself. It should not be, however, because you are in competition with nobody -- not even, really, yourself.
Resistance training is not necessarily about how much you can lift and how many repetitions you can perform. That is reserved for the elite few -- either those who are professional athletes or those who do not know how to check their ego in at the door. For the rest of us, it is about fitness -- helping us through our daily activities, today, tomorrow and ten, 20, 30 years down the line. It is an established fact: with good technique you can improve your posture, which alone can alleviate backache -- an all too common problem that afflicts people of all ages. It's a well-known fact that as we age, we shrink. This is partly due to muscle atrophy and partly, sadly, to poor posture. Just by standing tall you can add a couple of inches to your height, realign your pelvis, help straighten out your back and hold your shoulders down and back -- right where they are meant to be.
Weight training, in short, may be your ticket to a hunchback free older age. And it does not take all that much time. As little as two to three 30-minute sessions is what is needed to capitalise on the benefits. And to reduce risk, increase muscle strength and endurance, it is recommended to keep weights lower and repetitions higher (two sets of 10-15 reps per major muscle group). Not much -- especially if you have a gym "buddy" to chat you through the process.
And no, it is never too late. Not even when you hit ninety. In fact, a study conducted on men and women aged 90, found that after eight weeks, leg strength increased by an average of 174 per cent, while strength in the lower body increased by between 61 and 364 per cent -- a three to four-fold overall increase in strength.
It takes energy, enthusiasm, and an unwavering commitment to better one's life, but once one takes the first little step, and reaps a fraction of the results, the steps turn into leaps and bounds. Suddenly, it appears, daily tasks become less of a burden, and one's energy and zest for life pour out each morning with an entirely different force. Resistance training, experts confirm, is a ticket to a better life.
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