#7 July Edition - Can't Go Wrong Getting Stronger

Hello Everyone,

It’s been a busy month for me. Currently the pro basketball team that I look after is sitting in second place. Even though I am busy there is a lot of downtime in not so nice hotels. I get a lot of questions around longevity and living healthy years so I found the following study interesting!

🧪 Study Overview

A study conducted by researchers at the University of Copenhagen has shown that heavy resistance training can provide significant and long-lasting benefits for muscle strength, even four years after the training period ended. This study followed 451 older adults, aged around 66, to see the effects of one year of heavy resistance training compared to moderate-intensity training and no exercise at all.

📊 Key Findings

1. Long-Term Muscle Strength: Participants who engaged in heavy resistance training maintained their leg strength over four years. In contrast, those in the moderate training and control groups saw a decline.

2. Body Composition: The heavy resistance training group maintained their lean body mass, while the other groups experienced a decrease.

3. Visceral Fat: Interestingly, visceral fat levels (the fat around your organs) were stable in both training groups, highlighting another benefit of staying active.

💡 What This Means for You

• Maintain Strength: Incorporating heavy resistance training can help you maintain muscle strength as you age, which is crucial for staying independent and active.

• Better Body Composition: This type of training helps preserve lean muscle mass, which is essential for overall health and mobility.

• Stable Visceral Fat: Keeping visceral fat in check reduces the risk of many health issues, including cardiovascular diseases.

🏋️‍♀️ Getting Started with Resistance Training

• Consult a Professional: Before starting any new exercise program, it’s best to consult with a physiotherapist or a fitness professional.

• Start Slowly: Begin with lighter weights and gradually increase as you get stronger.

• Consistency is Key: Aim for regular sessions, at least three times a week, to see the best results.

• Listen to Your Body: Pay attention to how your body feels and don’t push through pain.

🌟 Final Thoughts

This study is a fantastic reminder that it’s never too late to start improving your health and strength. Whether you’re already active or looking to start, incorporating heavy resistance training can bring long-lasting benefits to your life.

Have a physically active summer!

Warm regards,

Kosta Ikonomou

=