Welcome to your quick-fire, end of week update with a few bite-sized bullet points covering what we’re learning about and loving in three areas: fitness, nutrition and mindset. One bullet from each trainer, a little nugget of health and fitness gold.
FITNESS: Nic will be strength training into his old age
Not that he needs another reason to maintain his strength training in his fitness regime, Nic has discovered the latest research which suggests that strength training helps older adults live longer.
In a recent study conducted at Penn State College of Medicine, Penn State Health Milton S. Hershey Medical Center and Columbia University, researchers have concluded that older adults who met twice a week for strength training sessions had lower odds of dying. This is the first study using a large, pan-US representative sample over an extended time period, particularly in an older population. While there have been a glut of studies indicating the general health benefits of ongoing regular exercise, our scientific friends haven’t spent much time analysing the long term effects of strength training, and in particular, whether it increases life longevity.
By analysing the US’ National Health Interview Survey data from a nationally representative sample across all states from 1997-2001, the researchers isolated the 9% of older adults who reported strength training at least twice a week. Once identified, the researchers then tracked these 9% over the next 15 years and found that the older adults who strength trained at least twice a week had 46% lower odds of death for any reason than those who did not. They also had 41% lower odds of death from cardiac failure and 19% lower odds of dying from cancer. While these findings seem quite incredible, when the researchers adjusted for demographic variables (age, gender, socio-economic background etc), health behaviors and health conditions, the effects of strength training on cardiac and cancer mortality were no longer statistically significant but still indicated a slight benefit.
BUT, here’s the kicker – overall, older adults who reported strength training at least twice a week appeared to see a greater mortality benefit than those who reported physical activity alone (e.g. aerobic training). Lesson? Make sure you hit the strength training every week!
Let’s take stock; these are the results of only one study. It takes many rigorous scientific studies to identify trends and arrive at supportable conclusions. In this case though, Nic will waive this study in your face and brazenly tell you that smart, safe and specific strength training should have a role in all adults’ lives, not just so that we can enjoy improvements in muscle strength and bone density, but also to improve general physical functioning and perhaps improve life longevity. Let’s welcome this panacea with open arms!
NUTRITION: Vee has some insight into the best diet for you… and everyone else too!
Vee is back at university studying nutrition and it’s been confirmed; independent science-backed research indicates the best diet for health, anti-aging and longevity is a predominantly plant based diet with a small amount of good quality animal protein and limited, if any, processed foods. So it’s veggies, fruit, grass-fed meats, wild caught fish, healthy oils (like olive and coconut), plus seeds, nuts and a few wholegrains. What, no chocolate? Oh wait, that’s a PLANT! Excellent news.
MINDSET: Libby is feeling patriotic
It’s ANZAC Day this Monday and we have a little annual tradition here at AGOGA – every single year Libby heads down to the North Bondi RSL Dawn Service and invites any trainers and Agogians who are free and keen to also come along and spend the hour remembering those Australians and New Zealanders who have fought and died for our freedom, while honouring the returning servicemen and women who are still with us. It’s the most beautiful service each year and a wonderful opportunity to say a big thank you. Hope to see you down there this Monday morning April 25th at 6am on the dot! Oh and a little P.S. – the gym is always closed on ANZAC morning, but will be open for a few killer classes with Nic in the evening in case you need to work off those cookies your mum baked, or the drinks you sipped on during games of 2-Up 😉
Thanks for reading Agogians! Have a wonderful weekend, and we’ll see you in the studio.
