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Of all the latest research the results of this one really “seals the deal”. Resistance training obviously builds muscle. And it does so at any age. But that is not the real find in this study. There are numerous studies that show you can gain lean muscle at any age. This study revealed something extraordinary: after 6 months of resistance training test subjects showed a “reversal of most of the genes affected by age” in muscle tissue. If you want to read the study yourself you can find it on PlosOne.org

Some of the biology aspects of the study are a bit technical but here are the highlights.

Mitochondria are the energy factory of the human cell. As we age our muscles begin to show what researchers call “mitochondria dysfunction”. This is what causes all the bad stuff associated with “sarcopenia”. This is the wasting away of muscle due to age and under-use. As we age most of us will experience a gradual loss of muscle. The problem? Muscle is active tissue. It is responsible for most of the calories we use during the day. The less muscle you have, the more body fat you will gain if you eat the same amount

of food.

Muscle loss is also related to the onset of many bone diseases. The muscle that holds our spine in alignment can deteriorate as we age and cause major back problems. The same is true for the muscle and tendons around the knee and hip joints.

With age and no resistance training the researchers found 596 genes expressing themselves with “aging”, or decreased mitochondria function. But when subjects engaged in resistance training, in this case simple weight training, look what happened:-

This is staggering! It is one thing to maintain muscle as we age. To gain muscle is even better. But to know that we are literally reverting our genes to a younger version within the muscle – and after only 6 months.

STRENGTH TRAINING THE FOUNTAIN OF YOUTH

The general public has been led to believe that aerobic exercise is the key to burning fat and losing pounds. Aerobic exercise has been shown in numerous scientific studies to reduce the risk of cardiovascular disease, prevent the onset of diabetes, prevent some cancers and to have many other health benefits. But research has also shown that aerobic exercise alone is not sufficient for consistent fat loss.

The most effective fitness programme consists of a cardiovascular component and a strengthening component. This combination works so well because it is the best way to change your body composition. Body composition is a much more meaningful measure of health and well being than absolute body weight. Body composition is a measure of how much body fat you have in relation to how much muscle mass you have. The key to good health is much more than battling the scale, you need good quality muscle mass.

At around 30 years of age, the body naturally begins to break down and absorb muscle tissue. This means that even if you maintain a steady body weight after age 30 , you can have significantly less muscle mass. As you lose muscle mass you lose all the calorie burning and metabolic benefits of that tissue. People will be heard to say that they have gained weight because their metabolism has slowed down. This is the reverse of reality.

People are not getting fatter because their metabolisms are slowing down. Their metabolisms are slowing down because they are getting fatter.

For every pound of muscle lost you lose a little piece of your metabolism. A well planned and executed fitness plan including aerobic exercise, strength training and flexibility training can be a virtual fountain of youth. There aren't any tricks or short cuts, but the benefits are numerous, including;

decreased risk of:

• cardiovascular disease
• diabetes
• high blood pressure
• obesity and some cancers

You can feel better, look better, and have better control of your body by making fitness part of your life.