This month we address some questions which have been emailed to me regarding the effects age has on muscle growth (also known as hypertrophy and muscle/connective tissue flexibility.
Hopefully we can dispel a few myths surrounding this subject.
So get ready to say goodbye to those excuses and say hello to all the benefits.
There have been a number of studies done on the effects of aging on the body, specifically the effects it has on strength, endurance, flexibility and co-ordination.
The findings of these studies have all been conclusive and the great news for people in my age bracket - who are giving 50 a nudge in the next few months - is this: The loss of strength, endurance, flexibility and balance are not inevitable.
In fact, the National Institute on Aging believes that, "when older people lose their ability to do things on their own, it doesn't happen just because they have aged.
Most likely it is because they have become inactive.
" It's a vicious cycle.
We start to get old and so we slow down, which makes us feel even older so we slow down some more - and it quickly turns into a downward spiral.
Despite what some of us believe, the findings state that moderate to high intensity resistance training - done regularly - increases strength, power and endurance, improves body fat to muscle mass ratios, and increases capillary and mitochondrial density in the muscles - no matter what age you are.
In addition, resistance training increases cardiac parameters, respiratory capacity and decreases symptoms of disease.
Even if you start at 90, you will see a positive effect.
It improves functional health, balance, flexibility and reduces the risk of falls.
(Note: if large amounts of alcohol are consumed then the risk of falls increases, particularly at my age).
Load bearing or weight bearing exercise also has the added benefit of strengthening your bones.
They include weight training, jogging, stair climbing, dancing and any other activities which require your muscles to work against gravity.
Some stretching falls under this category also.
Exercises like swimming or walking - whilst they are great for cardiovascular fitness - are not the best exercises for supporting bone density.
In the case of flexibility, once again we are dealing with muscle and connective tissue in the same way as resistance training, only the end result we are after is a lengthening of the muscle.
Having said that, static strength can be built up in a muscle in addition to lengthening it, depending on the type of stretching employed.
Great flexibility in the hips and legs is also beneficial for mobility.
I for one do not want to be struggling to kneel down to weed the garden or get up out of my lazy boy recliner after watching a Sunday afternoon of sport.
Everyone's fitness needs are different.
For me, I need a high degree of hip and leg flexibility.
Others don't need that hyper flexibility.
The bottom line is there is a huge body of evidence out there which shows us we can reverse the effects of aging with exercise and gain both strength and flexibility.
So get out there and run, gym, bike, swim, stretch or what ever "cranks your tractor" because you can make a difference no matter what age you are.
If stretching is your thing and you would like to develop awesome hip and leg flexibility then check out my website: www.
splitfit.
com.
au.
In the next issue we will discuss how to develop a fit, lean, flexible body and maintain it.