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27 Nov 2014
Weekly strength training sessions can shave decades off biological age: study
BY
Jak Phillips
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Southampton Solent senior lecturer James Fisher led the research
Humans have searched for the secret to eternal youth since the dawn of time, but a new study suggests the elixir of life is more likely to be found in the gym than the holy grail. Research from Southampton Solent University has found that just two 15-minute strength training sessions a week can take decades off our biological age, reversing some of the most debilitating effects of ageing. British Association of Aesthetic Plastic Surgeons (Baaps) statistics show more than 50,000 procedures were carried out in 2013 as Brits sought a more youthful appearance, but the study finds that simple exercise can help a 60-year old have the body of a 40-year old.
Southampton Solent senior lecturer James Fisher and his team found that regular strength training led to participants enjoying increased bone mineral density – reducing the risk of the brittle bone syndrome. As one might expect, the sessions also led to muscle mass gains resulting in increased strength, improvement in cardiovascular fitness and metabolic health, as well as a decrease in injury potential thanks to stronger joints, tendons and ligaments.
The new study, which featured 33 adults over the age of 55, produced results that support previous findings, showing that significant improvements can be seen by maintaining muscular tension for around 60-90 seconds, equating to a single set of 8-12 repetitions.
“What is important is that it is the muscle does the work,” said Fisher. “A lot of the time when you see people in the gym they move the load very quickly. This takes the effort away from the muscle as it brings momentum into play. What you need to do for resistance training is to move the load slowly and make sure that the muscle is working at full capacity for the duration of the exercise.”
The study was undertaken in a private gym, rather than in Southampton Solent University’s facility, as the research team were keen to ensure their results could be replicated nationwide. Participants used just five pieces of equipment. They were pushed to the limit of their strength capacity and encouraged to move onto the next station within 30 seconds.
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