Learn how to keep your spinal stabilizers strong by performing side planks. Mike O’Hara explains this in his article, “Learning to Lean”, and includes video demonstration and explanation of the importance keeping your stabilizers strong to stand up to the demands of daily life. It’s time for another Fenton Fitness Love Your Jeans Challenge–see page 3 for more information. In his article, “The Periodization of Nutrition”, Jeff Tirrell gives tips on optimizing dietary intake.
Aging Muscles and Exercise
Fast Reaction and Helpful Hormones
New technology has produced some surprising information on the cellular response of muscle to various types of exercise. Super blood analyzers and computers have enabled scientists to monitor gene expression and hormonal release in muscle cells during and after sessions of exercise. The information from this research is revolutionizing our understanding of optimal exercise prescription for health and longevity. It appears that older individuals derive the most beneficial muscle cell response with fairly intense interval training sessions. Please take the time to read Gretchen Reynolds article in the New York Times, The Best Exercise for Aging Muscles.
Dr. Martin Gibala, a professor at the kinesiology department at McMaster University in Hamilton, Ontario recently released an outstanding book, The One Minute Workout. Dr. Gibala explains the science behind high intensity interval training (HIIT) and why it is safe and effective for older fitness participants.
Skeletal muscles produce beneficial biochemicals called myokines that stimulate a response in cells throughout the body. Myokines are a fairly new scientific discovery and we have only recently begun to understand their remarkable effect on human physiology. Myokines enhance blood vessel development, promote beneficial hormone levels, stimulate greater mitochondria production, and improve the metabolism of fat. In the older individual, myokine levels are enhanced with strength training and high intensity interval training.
The best method of creating more of the beneficial myokine biochemistry is to consistently perform some progressive resistance training followed by a brief but intense interval training session. This regimen of training is similar to that of track athletes involved in sprinting. These athletes have high levels of muscle mass and very low body fat levels.
Michael S. O’Hara, PT, OCS, CSCS
Read the NY Times article here: https://www.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html