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Why Resistance Training Should Become a Priority the Older We Get!

Annette Shepherd

By Annette Shepherd

Anti-aging products and solutions are a booming industry but your humble barbell may be doing far more good for you than you may actually realise!

Muscle mass influences hormone profiles, fat metabolism and immune function. It affects our health, helps us maintain body composition and even slow down the ageing process! When it comes to anti-aging benefits, a structured resistance training program is a great tool to help release testosterone, growth hormone (GH) and insulin-like growth factor-1 (IGF-1), also known as the anti-aging hormones in the body.

As we age though, it becomes harder for us to preserve our muscle mass. The average adult can expect to lose around 25g of muscle mass every year from the age of 30 to 60 and gain approximately 500g of body fat each year over that same period. That works out to be a loss of 7.5kg of muscle and a 15kg gain of body fat! (Source: Dr. Paul Cribb) These changes are mainly due to changes in hormones, activity, nutrition and chronic or acute illness but these changes in body composition can have serious repercussions on our metabolism and our health. Osteoporosis, diabetes, cardiovascular disease, unwanted weight gain and decreased immunity to name a few.

Resistance training is the most effective way to gain lean muscle mass. Not only will resistance training improve our strength, endurance and body composition, research demonstrates that resistance exercise training has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities.

More recent seminal research demonstrates that resistance training may positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer.

Research also indicates that most of the benefits of resistance training are likely to be obtained in two training sessions a week with 15-20 minutes time under tension, so long as resistance training involves precise controlled movements for each major muscle group. Studies suggest that along with brief prescriptive steady-state aerobic exercise, resistance training should be a central component of public health promotion programs. It’s never too late to start training but one thing is for sure, the older you become, the more important resistance exercise becomes. Pictured above is our client Lola who was 71 the first time she began resistance training!

Lola loves her training and at 76, it’s not something she even dreams about giving up now. Her only regret is she never started sooner!

Make changes today your future self will thank you for! Reach out for a free consultation and we can have a chat about where you’re at and what will be most beneficial for you right now.

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ANNETTE SHEPHERD

There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

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MATT SHEPHERD

There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

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Jan 9

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Totally appreciate this transformative space and the positive impact it continues to have on everyone who walks through our door

#11yearsstrong #smallbusinessmelb #personaltrainerlilydale #personaltrainer #fitness #strengthandconditioningcoach #placewecallhome #grateful #commitment #wellness #nutrition #health #assistptchampions #yarravalley

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Dec 8

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Big thanks to @dalehansford91 for the upskilling weekend on Program Design.

Time well spent on the theory and methodology of influencing factors to Program Design

Undulating vs Linear styles of Periodisation

Exercise progression short cuts to enable faster results

Structural Balance Ratios and Length Tension norms

#programdesign #periodisation #performance #personaltrainerlilydale #upskilling #yarravalley #strength #health #injuryprevention #fasterresults #knowledge

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Dec 2

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Your Body is Inflamed!

I recently just finished writing this 53 page ebook and to celebrate I've bundled it up with 3 shorter ebooks and our 10 day ecourse.

Best $22 you'll spend if you're suffering from inflammation and want to lose weight.

You can grab it all right here 👇

https://assistpt.com/course/inflammation-ebook/ link in the bio

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Dec 2

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How much can you achieve? MJ says this much 😉 #wings #michaeljordan #performance #personaltraining #personaltrainer #lilydale #yarravalley  #health #fitness #strengthtraining

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Nov 25

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One of my workshops has been snapped up and included in a Black Friday special with an incredible line up of world renowned leaders in the health and wellness industry. 

The Health & Wellness Super Stack will help you: 

Discover how to overcome the thought patterns and habits holding you back. 

Access the best nutrition information to lose weight and heal your body of chronic illness. 

Learn powerful skills to manage anxiety, de-stress your mind and body, and restore positivity and confidence to your life. 

Explore revered tools and resources that heal emotional trauma, beat anxiety, and build confidence. 

Unlock the expertise of leading coaches, the world’s top nutritionists, and renowned functional medicine doctors and naturopaths. 

Heal your mind and body, create clarity, and make decisions that empower your life and fulfill your goals. 

It includes an ebook by Dr Jonny Bowden PhD, CNS, known as the Nutrition MythBuster(TM), board-certified nutritionist, bestselling author, and regular guest of Dr Oz 

And Level 1 MAT Rapid Growth Technique By Evette Rose, author and founder of Metaphysical Anatomy, worth $395USD! 

You get everything in this supers stack for $49USD. Offer ends soon. 

Get everything you need. Link in our bio!

https://infostack.io/stack/health/?affiliate=annetteshepherd

#health #wellness #nutrition #supplements #mindset #healing #ebooks #ecourse #infostack #recipes #jonnybowden #evettemay #forensichealing

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Oct 27

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You beauty!! 9th November come at us! Let's get every one fit and healthy, mentally and physically! #wegotyou ❤💪

New 4 week reset 1 on 1 training packages available!

💪1 on 1 Personal Training sessions

💚Personalised nutrition recommendations

🏃‍♂️Training plan for you to follow outside your PT sessions - no equipment necessary

🧗‍♂️Goal setting webinar to align you goals with your lifestyle

🍅Nutrition webinar to improve your relationship with food

🧠Mindset webinar to help you create healthier subconscious programs

💫Energy clearing with your option
A. To rebalance the body so you can see changes faster OR
B. Understand the emotional cause behind your past injury that keeps flaring up OR
C. Find out what cycle sabotages your ability to maintain your progress so that you can get off the roller coaster of losing weight only to find it again.

If you'd like to know more, head to our website (link in the bio) watch the video about us and take a look around our site to make sure a personalised 1 on 1 service is what you want. If it feels good, shoot us a message telling us what your goals are and we can arrange a time to chat further 💪

#personaltrainerlilydale #personaltrainermelbourne #1on1studio #personaltraining #ptstudio #yarravalley #smallbusinessmelbourne #mindset #nutrition #lifestyle #transformations #empoweringyoutoachieve #stengthandconditioning #althletes  #emotions #peaksandtroughs #breakthroughs

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