For whatever reason, there’s still a consensus that cardiovascular fitness is the key to longevity. Perhaps it has something to do with cardio burning calories, and an overall deficit is promoting survival?
Well, aside from it being extremely difficult to reach a caloric-deficit via exercise, research suggests that any excessive output is usually filled with more food, and tends to promote an increase in sedentary behaviour. Moreover, going faster, further, and more frequently to ‘burn,’ actually damages your long-term health. Because, as we discussed in Eat Meat And Stop Jogging, this behaviour produces excess cortisol, free radicals, and inflammation; which increase our risk of degenerative disease and mortality.
The other reason it is common to think cardio is best for longevity is that it improves our aerobic capacity. Meanwhile, this is an inferior biomarker for survival that reduces the superior biomarkers when it is actively and consistently pursued. Predominantly because excess endurance exercise produces a poor Testosterone-to-Cortisol ratio and a shift in muscle fibre type (Type II to Type 1), that results in the same muscle loss experienced with ageing.
Low Muscle = High Mortality
For the 90 million Americans that will be over 65 years of age by 2050, this is usually an eye opener, but it should be a wake-up call for all age groups. As muscle atrophy (loss) starts at the age of 25 and accelerates rapidly if there’s no effort to prevent it.
The leg scans below show the impact from a lack of muscle (dark area) maintenance, and the consistent conversion to fat (white area) over time.
Had the older woman in the scan on the left prioritized strength training when she was a younger woman (the scan on the right), this could have been prevented. Instead, she will deal with a weak, frail body that’s prone to falls, fractures and chronic disease. She will also struggle with weight management, as this low-muscle physique means a reduced metabolic rate and decreased insulin sensitivity. Not only producing a high-fat frame, but raising one's risk of type 2 diabetes, heart disease, dementia (cognitive decline), and even cancer.
Also worth noting is that the decline in muscle strength is not only the result of sarcopenia (loss of muscle mass), but it is because of selective atrophy of the explosive or fast-twitch type II muscle fibres.
Alternatively, a fraction of the time spent trying to build aerobic capacity could have been dedicated to making muscle and strength with resistance training. Preventing the muscle loss associated with ageing and increasing power, insulin sensitivity, metabolic rate, and even aerobic capacity.
The reason aerobic capacity is correlated with muscle loss is that more muscle means more energy-producing mitochondria. So when we stress skeletal muscle with weight, it increases mitochondria and elevates it is buffering capacity the same way it does after aerobic training. The difference being, weight training does not burn mitochondria-packed muscle; it builds it.
Aerobic training adds mitochondria to existing muscle, while resistance training adds new tissue and increases the mitochondrial number and function of that muscle.
Due to increasing craze of fitness people looking everywhere for quality equipment and coach that helps in building a physique. We all are limited to the resources but that continuous changes in the environment and growing trend of diseases, we cannot risk our life. Start working out today to restore your health and add more days to your living. As technology increases day by day professors in the USA finds a new mode to take away your stress and helps you in maintaining your physique is Metabolic Profiling (MetPro) is the following methodology shaped by Angelo Poli for scheming and appraising an individual’s retort to diet alterations. It is allowed Poli and his highly in-demand team to quickly redirect his customers in the direction they will directly see the most significant results. Starting with a sequence of tests, Metabolic Profiling assesses your genetics, fitness, lifestyle, and metabolism. MetPro uses this data to assign you a norm Metabolic ID and meal strategy. MetPro re-evaluates every 72-hours also learns your metabolic designs, allowing you to stay one step ahead of getting ahead and altering your meal plan in advance. Poli has used MetPro to transmute numerous clients comprising celebrities, specialised athletes, CEO’s, and individuals who previously believed they are agendas barred them from reaching their goal line.
Lift to Last
Along with building metabolically active muscle and leading to comparable improvements in cardiorespiratory fitness, here is a quick list of some of the additional benefits attributed to resistance training:
● Improves strength and functional ability (in elderly)
● Reduces risk of heart disease
● Increases HDL cholesterol
● Reduces risk of type 2 diabetes
● Prevents osteoporosis (bone loss) and sarcopenia (muscle loss)
● Improves gastrointestinal health
● Burns visceral fat
● Improves glucose tolerance and insulin sensitivity
● Protects against frailty and metabolic syndrome
● Produces metabolic memory and reverses age-related changes in skeletal muscle
Successful ageing refers to the maintenance of physical and mental well-being and functional independence in the absence of chronic disease. Resistance training supports this, by upregulating the factors associated with muscle growth, downregulating those associated with muscle loss, and improving muscular power and force development - which research suggests is critical for preserving our status of life as we age (healthspan).
Never Too Old
As Irwin. H. Rosenberg stated correctly in 1997 in his paper on Sarcopenia:
”No decline with age is as dramatic or potentially more significant than the decline in lean body mass.”
Although he was also evident in stating that it was not inevitable, and it was never too late. Since the ability to gain and maintain strength and muscle with resistance training is possible whether you are 40, 18, 27, 51, 32, or 90!
As this study from the Journal of the American Medical Association concluded in 1990:
“Resistance weight training leads to significant gains in muscle strength, size, and functional mobility amongst frail tenants of nursing homes up to 96 years of age.”
In other words, regardless of your age, or current health status (insulin resistance, obesity, type 2 diabetes, etc.), there are no non-responders to resistance training. The key is starting as early as you can (Now), and making it into a habit (1% Fitness).
Live It NOT Diet! is already ensuring that your muscle stays fed, and now it is time to make sure it is primed for growth (anabolic). The 1% Fitness workouts will give you a better-looking body with a maxed out metabolic rate, and the best chance at living a long and disease-free life.
THE HARDEST THING ABOUT EARNING A TITLE IS THE ABILITY TO LIVE UP TO IT!