The argument for strength training

During the 2007s and 2008s, the rage in the fitness world was cardiovascular
training. Running was, at that time, one of the most popular forms of exercise. Books came out on
running, marathons and triathlons were organized all over the country and most fitness buffs had at least two pair of running shoes in their closet.
Today, running, and other forms of cardio-vascular exercise, remain popular, and for good reason.

Whether it's swimming, aerobics, cycling, running, basketball or even brisk walking, this kind of regular exercise has tremendous benefits for a healthy heart, increased endurance and weight loss. But lately, fitness experts have been extolling the virtues of strength training (weight lifting), especially
among middle aged and older adults who have not been involved in regular exercise. Here's
why.

Men and women who do not perform regular resistance exercise experience progressive muscle
atrophy. Research indicates that inactive adults lose a half pound of muscle per year during
their 30s and 40s. The rate of muscle loss may double to 1 pound per year in people over
50. Unfortunately, the higher rate of fat gain masks the muscle loss. Inactive adults typically
lose about 5 pounds of muscle and add about 15 pounds of fat every decade during the midlife
years.
years.
That translates into a 1 pound per year net weight gain, which most people would consider an acceptable cost of aging. Wayne Wescott, Ph.D., of the South Shore YMCA in Quincy, Mass., puts it into perspective, however, when he writes, "a woman in her 50s may have 15 pourids less muscle and 45 pounds more fat than she had in her 20s. This represents an unhealthy 60-pound change in her body composition, which increases her risk for a variety of devastating degenerative problems, such as cardiovascular disease, many types of cancer, type 2 diabetes and low-back pain."
While the focus is typically on fat loss (one out of every two American adults is presently on a weight-reduction diet plan), more emphasis should be placed on muscle gain. This is because, according to Dr. Wescott and other researchers, that 5 pound per decade loss of muscle is largely responsible for up to a 5 percent per ndecade reduction in resting metabolic rate. A slower resting metabolism means that some calories previously used by high-energy muscle tissue are no longer needed and are therefore stored as fat.
Although eating fewer calories can prevent weight gain, it cannot reduce the rate of muscle loss or metabolic slowdown. It is obviously more desirable to maintain both muscle and metabolism, as well as functional capacity to perform physical activities.
Progressive resistance exercise, or strength training, can build muscle tissue that facilitates physical performance and enhances energy use throughout midlife and senior years. Dr. Wescott advises, "strength training is the only type of exercise that can maintain muscle and metabolism,
and should, therefore, be the essential component of every older adult fitness program."
He goes on to say, "Fortunately, older adults can rather quickly rebuild muscles that have atrophied
from years of sedentary living. Research has repeatedly shown significant increases in
muscle mass and resting metabolic rate in older adults who perform regular resistance exercise,"

The wide variety of Cybex equipment at the YMCA, along with the free weights, provides the
ideal equipment for strength training for adults. YMCA fitness coordinator, Vicky Burns, has
been through a number of strength and weight training courses and can help you design a program
which will fit your needs. If you're like me, and would rather do-it-yourself than ask for help, the next YMCA column in the C-T (which comes out two weeks from today) will talk about the principles of strength training so that you can compare it to your own program or use it to start a program.