Archive for October, 2011

Geezers are (strong) people too…..

October 31, 2011 Leave a comment

As a population we’re getting older , “Population aging is progressing rapidly in many industrialized countries, but those developing countries whose fertility declines began relatively early also are experiencing rapid increases in their proportion of elderly people. This pattern is expected to continue over the next few decades, eventually affecting the entire world.”- Gavrilvov

But have faith, getting old(er) doesn’t mean becoming a decrepid waste of a carcass. In fact you can be pretty darn spry: Cheating Father Time: 50-Year-Old Can Be Every Bit as Fit as Someone 30 Years Younger, but Exercise is Key.

  Activity is far more important than age in determining fitness levels — and an active 50-year-old can be every bit as fit as a sedentary 20-year-old, says Ulrik Wisloff, Jebsen

But what qualifies as “activity”? I mean sorry but I don’t think walking around the block  or gardening for a couple of hours is gonna make a 50-year-old as fit as a 20 year old…But I’m thinking lifting some heavy stuff and or running fast would have a big impact, even if it’s only for a short time.

So is it intensity or duration?

When the Jebsen Center researchers looked at the importance of the intensity of exercise versus the duration, intensity was far more important than duration in determining peak oxygen uptake.

So it looks like we should work really hard even as we age. Maybe that whole “take it easy” thing is way off base, huh?

Me thinks so: Older Men With Higher Testosterone Levels Lose less Muscle Mass as They Age

Loss of muscle mass and strength contribute to frailty and are associated with falls, mobility limitations and fractures. Men lose more muscle mass and strength than women as they age, suggesting that sex steroids, and testosterone in particular, may contribute to body composition and physical function changes. This study sought to better understand the relationship between testosterone levels and healthy aging in older men and found that higher testosterone levels may help older men preserve muscle mass and delay frailty as they age.

So what should we do? Maybe, ummmm, I’m thinking…Lift heavy Shit?????

Effects of Progressive Resistance Training on Growth Hormone and Testosterone levels in Young and Elderly Subjects

“the data presented here indicate that strength training can induce growth hormone and testosterone release, regardless of age

Hormonal and Growth Factor Responses to Heavy Resistance Exercise Protocols 

“Testosterone is a potent anabolic hormone affecting muscle tissue growth. Testosterone has a direct effect on skeletal muscle, and  these actions are not mediated by a secondary hormone. Each heavy resistance exercise protocol in this study increased serum testosterone concentrations above resting concentrations.”

Some ummm, yeah, Lift heavy shit and geezerhood won’t be all that badHell, for a lot of Fattty McFattersons it might be better than now.

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