…an ideally dosed
‘exercise remedy’
to age related
muscle decline

Anti-ageing Exercise

Have you noticed that most advertisements for gyms feature mainly young people in their 20’s, or often even younger? The fact is, it’s much easier to be fit when you’re young. Why?

Until the age of 35, your body is programmed by your DNA to be in an anabolic state. This means that hormones work in your favour to maintain muscle mass and strength. Exercising is certainly beneficial, but even if you didn’t exercise, you wouldn’t be paying a huge price straight away. Your fitness and metabolism are a lot more resilient and likely to bounce back. Pretty much any form of exercise you do, no matter how inefficient, will work in your favour.

After the age of 35, it’s a different story altogether.

Our DNA programming assumes we’ve fulfilled our vital function (to carry on the blueprint by reproducing!) and switches the body into a catabolic state. Essentially, our hormones orchestrate more tissue breakdown than buildup. No wonder you hear people complaining that it’s ‘all downhill from here’!

The fact is, unopposed by the right kind of exercise, we begin to lose between 0.5% and 1.5% muscle mass per year after the age of 35. This equates roughly to half a pound of lean muscle per year, and the quality of the muscle fibres declines too.

Are you aged over 35?
rev5-homepage-images-05If you are, then high intensity resistance training is an approach well worth considering. And the older you are, the more relevant this type of exercise becomes to you. Contrary to many people’s assumptions, being in your 70’s, 80’s and 90’s, or more are no barrier to beginning an exercise routine that counters the breakdown of muscle tissue.

It’s in later life that muscle loss begins to truly takes its toll. By the time somebody has lost 20% or 30% of their muscle capacity, it becomes noticeable in everyday activities. Difficulties getting out of an armchair, an unsteady gait, the effort of walking up stairs. And the body starts storing fat more easily too. These are all often accepted as part of ‘getting older’ but can all be countered by the right type of exercise.

Why is Rev5 so effective for the over 35s (and beyond)?

The Rev5 fitness centre in Windsor, Berkshire, achieves measurable results and is especially popular with clients over 35. Why?

  • Rev5 leg pressBy pushing the muscles to reach a point of failure, Rev5 triggers a stimulus for the muscle to upgrade its strength much more effectively than after a typical exercise session. This makes it an ideally dosed ‘exercise remedy’ to age related muscle decline, at any age.
  • In older clients especially, this results in improved balance, walking speed and a reduction in falls.
  • Building muscle mass and quality improves your metabolism: your cells become more insulin sensitive, your ability to burn fat improves, as well as your cells capacity for producing energy.
  • Progressive strength training such as Rev5 reduces your risk factors for chronic illness. Over time it leads to a lower blood pressure and a reduction in visceral fat, fat around the organs, which causes inflammation around the body and a higher incidence in heart disease, cancer and diabetes.
  • It increases bone and joint health.
  • It even improves cognitive function: when you exercise your muscles effectively, you stimulate the nervous system, improving the brain’s plasticity.
  • A Rev5 workout is performed in a serene, private and pleasant environment, which can be a plus for those who are turned off by conventional gym settings with loud music and communal changing rooms. Rev5 delivers the results without the need for exercise taking over your life.
  • It’s safe, supervised and minimises wear and tear on the body.

Get in touch to book your  TRIAL SESSION. It might just be life changing.

Email hello@rev5.co.uk or call 01753 257 805 today.

Book Your Trial Session

There’s nothing quite like REV5. The best way to find out more about it, is to try it.

Click on the ‘Book me in!’ button to apply for your trial session.

References


Strength training for grandma and grandpa

June 11, 2011

Source: Deutsches Aerzteblatt International

Summary:

People lose 30 percent of their muscle strength between the ages of 50 and 70 years. However, maintaining muscle strength in old age is enormously important in order to maintain mobility and to be able to lead an independent life and manage everyday tasks independently. Scientists conclude that progressive strength (resistance) training counteracts muscular atrophy in old age.


Older and stronger: Progressive resistance training can build muscle, increase strength as we age

April 2, 2011

Source: University of Michigan Health System

Summary:

It’s often thought that older adults must tolerate the strength and muscle loss that come with age. But analyses of current research reveal that not only can we fight the battle of strength and muscle loss as we age, we can even build muscle and strength well into our golden years.


Study on 90-year-olds reveals the benefits of strength training

September 27, 2013

Source: Elhuyar Fundazioa

Summary:

After doing specific training for 12 weeks, people over the age of 90 improved their strength, power and muscle mass. This was reflected in an increase in their walking speed, a greater capacity to get out of their chairs, an improvement in their balance, a significant reduction in the incidence of falls, a significant improvement in muscle power, and mass in the lower limbs.


Effects of Resistance Training on aged Skeletal Muscle and Mitochondrial Function

Flack, Kyle

Date: 2014-01-23

Abstract:

Muscle mass declines at a rate of 1-2% each year after the age of 50, leading to muscle weakness, functional impairments, loss of independence, and an increase in falls. Additional declines in muscle mass and reduced muscle strength may result in a lower resting metabolic rate, reduced lipid oxidative capacity, increased adiposity, and insulin resistance.  Resistance exercise training (RT) is currently the most effective known strategy to stimulate skeletal muscle hypertrophy and increase strength. Strength gains after RT lead to an improvement in activities of daily living and quality of life. There is some evidence suggesting that RT may lead to increased antioxidant enzyme capacity, decreased ROS production and increased electron transport chain (ETC) function in older individuals.


Strength training as a countermeasure to ageing muscle and chronic disease.

Reduces visceral fat, triglyceride levels, resting and exercise blood pressure. May also improve cognitive function.


Older adults: Build muscle and you’ll live longer

March 14, 2014The more muscle mass older Americans have, the less likely they are to die prematurely, new research shows. The findings add to the growing evidence that overall body composition — and not the widely used body mass index, or BMI — is a better predictor of all-cause mortality. “In other words, the greater your muscle mass, the lower your risk of death,” said the study’s co-author. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”


A short-term progressive resistance training program leads to clinically meaningful improvements in glycemic control and muscle strength in untrained middle-aged type 2 diabetic patients of Asian Indian ethnicity.

August 2012

Resistance Training Leads to Clinically Meaningful Improvements in Control of Glycemia and Muscular Strength in Untrained Middle-aged Patients with type 2 Diabetes Mellitus.


Lifetime of fitness: Fountain of youth for bone, joint health?

Being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging. “An increasing amount of evidence demonstrates that we can modulate age-related decline in the musculoskeletal system,” said the lead study author.. “A lot of the deterioration we see with aging can be attributed to a more sedentary lifestyle instead of aging itself.”


Resistance training and functional plasticity of the aging brain: a 12-month randomized controlled trial

July 08, 2011