Lifting for Longevity
The Science Behind Resistance Training and a Healthier, Longer Life
In the quest for a longer, healthier life, many turn to various forms of exercise, with aerobic activities like running and cycling often taking the spotlight. However, resistance training, also known as strength training or weight lifting, is increasingly being recognized for its profound benefits on overall metabolic health and longevity. This article delves into the latest research, highlighting the myriad ways resistance training can enhance our quality of life and potentially extend it.
The Metabolic Benefits of Resistance Training
Our musculoskeletal system is the largest organ system of our body. More importantly, we have the ability to directly influence this organ system through our physical actions. Any stimulus or demand we place on muscle will cause it to change in order to better meet this demand. This may include strengthening muscle fibers in order to lift heavier things. It may be to use fuel, like glucose, more efficiently in order to power our muscle cells appropriately. Or recruiting more mitochondria to our cells in order to rise to the challange of meeting an increased energetic demand. These adaptive changes cause beneficial effects that improve our metabolic health. Read on below for some of the biochemical adaptive changes that can happen as a result of resistance training.
Improved Insulin Sensitivity
One of the most significant benefits of resistance training is its positive impact on insulin sensitivity. Studies have shown that engaging in regular resistance exercises can enhance the body's ability to utilize insulin more effectively, thereby lowering blood glucose levels, reducing the risk of type 2 diabetes, and improving insulin resistance. Studies have demonstrated that participants who engage in resistance training exhibited improved insulin sensitivity and better glucose control compared to those who did not engage in such activities. The end result? Enhanced metabolic health and increased longevity.
Increased Basal Metabolic Rate (BMR)
Resistance training helps build lean muscle mass, which is metabolically active tissue. This increase in muscle mass leads to a higher basal metabolic rate, meaning the body burns more calories at rest. Research has found that individuals who performed regular resistance training had a significantly higher BMR compared to those who were sedentary, contributing to better weight management and overall metabolic health. This can help improve metabolic flexibility, and let us enjoy the occasional calorically dense treats in life without compromising our metabolic health.
Enhanced Lipid Profiles
Regular resistance training has been shown to improve lipid profiles by increasing high-density lipoprotein (HDL) cholesterol levels and decreasing low-density lipoprotein (LDL) cholesterol levels, which may correlate to reduced risk of cardiovascular diseases. The energetic demand of resistance training can positively affect the metabolic balance of our tissues, which includes lipid profiles that are generally more associated with a more healthy, disease-free state.
Preservation of Muscle Mass and Strength
Sarcopenia, the age-related loss of muscle mass and strength, is a significant concern for older adults. Resistance training has been proven to counteract sarcopenia, helping individuals maintain muscle mass, strength, and functional abilities as they age. More strength and improved balance can reduce the risk of falls and other injuries that can prevent the movement necessary for maintaining a healthy quality of life. It’s no surprise that when an elderly person fractures their hip, their risk of mortality increases substantially in the following years.
Reduced All-Cause Mortality
Resistance training has been associated with a reduction in all-cause mortality. A landmark study published in the American Journal of Epidemiology followed over 30,000 adults and found that those who engaged in regular resistance training had a 23% lower risk of premature death from any cause compared to those who did not. That’s not just diabetes or cardiovascular disease. You read that correctly. Any cause. Pretty amazing stuff.
Bone Health
Osteopenia and osteoporosis, characterized by weakened bones and an increased risk of fractures, is another age-related condition that can be mitigated through resistance training. Weight-bearing exercises stimulate bone formation and increase bone density. Research shows that postmenopausal women who participated in resistance training had higher bone mineral density compared to those who were inactive, reducing their risk of fractures and osteoporosis.
Reduction in Chronic Disease Risk
Beyond metabolic and musculoskeletal benefits, resistance training has been linked to a lower risk of various chronic diseases. A comprehensive review in the European Journal of Preventive Cardiology found that individuals who engaged in regular resistance training had a reduced risk of developing chronic conditions such as heart disease, cancer, and respiratory diseases. The study suggested that resistance training's anti-inflammatory effects and its role in improving body composition were key factors in this risk reduction.
Specific Protocols for Optimal Benefits
It is important to work closely with your physician or other healthcare professional to advise you on a specific regimen tailored to your unique health goals and current health situation. However, the following is a rough guideline of a generic protocol for resistance training in order to obtain the associated health benefits.
Frequency and Duration
The American College of Sports Medicine (ACSM) recommends engaging in resistance training at least two to three times per week. Each session should target major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. A typical session can last between 45 to 60 minutes, incorporating various exercises and multiple sets. For optimal muscle growth and strength gains, it is essential to lift weights that are challenging yet manageable. The ACSM suggests using a weight that allows for 8-12 repetitions per set, with 2-4 sets per exercise. As strength improves, progressively increasing the weight is crucial to continue challenging the muscles and promoting growth.
Types of Exercises
Incorporating a variety of exercises ensures balanced muscle development and reduces the risk of overuse injuries. Compound movements like squats, deadlifts, bench presses, and rows engage multiple muscle groups simultaneously and are highly effective for building overall strength. Additionally, isolation exercises such as bicep curls, tricep extensions, and calf raises can be included to target specific muscles.
Rest and Recovery
Adequate rest between sessions is vital for muscle recovery and growth. Allowing 48 hours of rest between working the same muscle group is usually recommended for most people. This rest period enables muscle fibers to repair and strengthen, leading to improved performance and reduced injury risk.
Conclusion
Resistance training is a powerful tool for enhancing metabolic health, preserving muscle mass, and reducing the risk of chronic diseases, all of which contribute to a longer, healthier life. The current body of research underscores the importance of incorporating regular resistance training into our fitness routines, regardless of age, gender, or fitness level. We all can benefit immensely from adding movement into our lives, specifically resistance training. If you are interested in living a healthier, longer, more vibrant life, get out there and start lifting today.
