Join the Resistance Movement!
by Steve Denenberg
Once considered the exclusive domain of steroid-dependent “Gym Junkies”, the use of weights and strength exercises are now seen as a powerful way to resist the effects of ageing and injury.
The Resistance Movement is a strength and resistance based programme for the 60s+, developed by Senior Trainer Steve Denenberg, and supported and promoted by Coastal Bodies. It provides a huge range of significant benefits for older people, through a supervised programme of strength and resistance training.
An amazing study of more than 80,000 people, published in the American Journal of Epidemiology, compared the mortality outcomes of different types of exercise. It found that people who did strength-based exercise had a 23 per cent reduction in risk of premature death by any means, and a 31 per cent reduction in cancer-related death. Lead author Associate Professor Emmanuel Stamatakis said “The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling.” (1)
As in all conflicts, resistance is a legitimate and effective way to reduce and defeat the worst impact of the aggression. It is the same with combatting the impact and effects of ageing. “Regular exercise to strengthen muscles (resistance training) can partially overcome or significantly delay loss of muscle mass and strength. In muscle-strengthening exercise, muscles contract against resistance provided by gravity (as in push-ups), weights, or rubber bands. If this type of exercise is done regularly, even people who have never exercised can increase muscle mass and strength.” (2)
These benefits are achieved as the strength exercises create small tears (ie cuts, not sobs, LOL) in the muscles. As the body repairs itself the muscles grow, increasing their strength, endurance and size. Consequently, “building muscle tissue creates and collates body-beneficial chemicals, hormones, insulin, proteins and nutrients that keep you in optimal health.” (3)
In order to ensure that each programme is specifically aimed at the needs of the client, The Resistance Movement at Coastal Bodies includes a thorough assessment. There are many benefits arising from fitness assessments, including:
- Identifying the major risk factors for coronary heart disease, as well as other health conditions which may be adversely affected by exercise;
- Identifying the current level of physical fitness;
- Identifying strengths and weaknesses;
- Establishing a baseline and future benchmark prior to starting an exercise programme;
- Providing key information that can be used to develop realistic goals and design an exercise programme that will help meet personal needs and achieve agreed goals.
In addition, repeating assessments at regular intervals ensures that it is possible to:
- Track progress;
- Maintain motivation and adherence to the exercise programme;
- Determine whether the training technique or programme is meeting the person’s needs and helping achieve their goals;
- Modify the exercise programme in order to ensure safe participation and to maximise health benefits and the achievement of the agreed goals.
BUT WAIT… THERE’S MORE!
No steak knives (yet) but an alphabet of key things to consider about yourself and how The Resistance Movement at Coastal Bodies can positively influence your life:
Activity — it’s a “use it or lose it” scenario… which will you pick?
Build muscle — reduce the danger of losing your valuable muscle, crucial to preventing falls as you age.
Cognitive function — improve your short and long-term memory.
Diet — reduce your appetite through strength training … it’s more effective than cardio (3)!
Endorphins — you’ll be smiling from ear-to-ear from the endorphins released through strength training (as much as running).
Forget forgetting — you’ll be sharp as a tack! Enhanced physical performance has results “upstairs”.
Girth — not the major goal, but your weight and size will benefit from its reduction.
Heart rate — will be reduced to a beneficial level.
Insulin resistance — improve your body’s ability to utilise insulin through weights training. This can help to manage pre-diabetes and diabetes.
Joy — is what you’ll feel from those happy hormones after following our programme. It boosts your self-confidence, improves your body image and your mood!
Know yourself — and your limitations and dislikes.
Lethargy — becomes a thing of the past … you’ll be full of energy and won’t tire as easily.
Metabolic improvement — your metabolism will increase as a result of training with weights.
Neural strength — will also improve with strength training.
Osteoporosis— weight-bearing exercise will help to prevent (or even halt) the “brittle bones” that lead to fractures.
Posture — prevent the slump that happens all too often as we age by strengthening the muscles that keep you upright.
Queues — and crowds in big, commercial gyms can be a barrier to your enjoyment. Join a smaller, community-based Studio like ours.
Reap the benefits that come from this approach to training. You’ll have fun and your body will thank you for it!
Smile (and breathe) — it will help to reduce stress, anxiety and depression.
Tomorrow — doesn’t have to be feared … enjoy it, embrace it, live it.
Undoubtedly — exercising will improve your health, strength and flexibility.
Victory — against ageing will be yours.
Weight — resistance training helps keep it off, because it increases your resting metabolism, meaning you’ll burn more calories throughout the day.
Xercise — is what it’s all about.
Y —not get try some of our Resistance Movement programmes … improve your balance, strengthen your bones, and lose weight all while we make you look and feel better!
Zzzzzz — last but not least, resistance training helps to prevent insomnia and improves your sleep.
- Decreasing sedentary behaviour and increasing physical activity for healthy ageing (ACTION) study; Bacon S, Fortier I, Hamer M, Stamatakis E, DiPietro L, Talbot D, Lefebvre G, Bredin S, Warburton D, Pelaez S, Corner L, Lavoie K, Campbell T, Ninot G, Siervo M; Canadian Institutes of Health Research/Project Grant.
- Changes in the Body With Aging. By Richard W. Besdine, MD, The Warren Alpert Medical School of Brown University.
- “Power to change your life” Stephanie Ayre, Fitness First magazine Jan/Feb 2018.