Reverse the Aging Process Through Strength Training and Cardio
Ok, so we can't really reverse the aging process, but incorporating consistent strength and cardio training can have a massive impact on our future selves.
Ok, let’s start with the bad news. Muscle mass begins to decrease with age over from the age of 30, declining 3% to 8% each decade and accelerating further after the age of 60. This involuntary loss of muscle mass, strength and function is known as sarcopenia. Sarcopenia is likely a multifactorial condition that impairs physical function and predisposes to disability. It may be prevented or treated with lifestyle interventions and pharmacological treatment. You can read more about the science behind sarcopenia here.
The other piece of bad news is that our cardio fitness also drops off beginning at the age of 20 and declines at roughly the same pace as muscle loss. The declines accelerate, especially over the age of 70 and can decline as much as 20%.
Now regular exercise is not going to reverse the aging process. This article from The Washington Post points out that we get weaker as we age because our muscles are not as responsive as they are in our younger years, but it makes it even more important to stay active (and train) as we age.
Strength Training
NIA-supported scientist Roger A. Fielding, Ph.D., associate director of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University outside Boston, is a strong proponent of continuing to push our muscles as we age. Fielding and his colleagues have found that the best recipe for improving physical function and avoiding disability is a combination of walking and resistance training.
Now, as I will typically point out in these types of posts, I am not a doctor, a fitness instructor or a nutritionist so I can speak only from my experience.
Prior to the pandemic, I didn’t do a ton of weight or resistance training. It would come in fits and spurts for me, but would rarely result in a consistent routine or approach. I was of the mind that I was exercising regularly and in relatively good shape, so why risk injury by lifting weights. But a few things happened that changed my perspective.
The first thing of course was being forced to stay home. I was enjoying the cycling aspect of my workouts, but cycling alone was boring me some. There was also not a ton of information yet about how Covid-19 spread, so running outside without a mask was seen as risky.
The second thing that happened was the Peloton introduced the stack, which made it easier to schedule workouts from multiple disciplines that you could “cycle” through seamlessly one right after the other. I recognize that not everybody has a Peloton, but the general concept of utilizing multiple disciplines during a workout still applies.
The final thing was my lower back. I’ve mentioned this in my writing before, but I would get terrible back spasms that would make it difficult for me to walk for days or even a week at a time. They were becoming more frequent and I felt like strengthening my core and my back would help overcome some of this issue.
When I speak about strength training, I’m not talking about spending hours in the gym, though that is certainly an option if you enjoy it and have the time. I personally didn’t want to increase the amount of time I was spending exercising, nor did I want to alternate strength and cardio training days, so I found a solution that works well for me.
On weight training days (and substitute body weight or resistance bands for weights), I’ll typically focus on 2-3 body parts (Shoulders, biceps, and triceps; back and chest) twice per week for 15-20 minutes at a time. The workouts do not include a ton of rest, so I’m working hard for the entire time. On those days, I’ll do 30 minutes of cardio and perhaps 5 minutes of stretching. I train my core for 5 minutes just about every day. I take one full day of rest every seven to ten days and I will only do cardio (45 minutes to an hour) and core on two of the days to give my muscles a chance to recover. I should train my legs more than I do, but that discussion is for another day.
The benefits I have experienced are real. This year, I’ve had two issues with my back and one of them was caused by my own stupidity. My running pace and endurance have improved and while I’m sure my younger self would beg to differ, I feel like I’m in perhaps the best shape of my life.
Of course, this isn’t all due to strength training. There is a ton more information available to use that wasn’t previously about how exercise, nutrition and sleep all work together to improve health and fitness and I’ve definitely taken a more holistic approach to my health. But the benefits of incorporating strength and resistance training cannot be overstated.
Cardio Fitness
Cardio fitness, or cardiorespiratory fitness is your body’s ability to take in, circulate and use oxygen. To measure cardio fitness, scientists developed a metric called VO2 max. This represents the maximum amount of oxygen your body can use during exercise. The higher your VO2 max, the more fit you are. While precise measures of VO2 max require specialized equipment and strenuous exercise in a lab or gym, you can get predicted levels of VO2 max from fitness trackers such as an Apple Watch.
VO2 max levels are based on gender and age and the data is presented as high, above average, below average and low. The metric takes into account general declines in cardiorespiratory fitness due to aging so you should compare yourself to those in your age group and gender.
Cardio fitness improvements are evident for beginners after 4-6 weeks of training, but larger improvements are harder to achieve as you become fitter. If you’re using an Apple Watch, VO2 max is calculated when you run or walk outside. I’m sure it has something to do with the movements in those exercises, as cycling does not count in your VO2 max score. If somebody has better insight into this, I would love to know.
In any case, this is what I’ve learned about my own cardio fitness. While VO2 max is calculated during outdoor workouts specific to Apple Watch, indoor cycling workouts will definitely help you improve your VO2 max. In fact, any high intensity workout is going to improve your VO2 max. How do I know this? I have the data to back it up.
My VO2 max levels for my age and gender are high. As I run more in the warmer months, I see 2-3 point improvements in my VO2 max levels. In the colder months, I switch almost exclusively to indoor cycling workouts with varying intensities depending on the day and type of workout I’m focusing on. During this time, I don’t get the metrics until I return to running, but when I do, my levels are still “high” though there is a slight drop off in cardio fitness levels, but frankly, I take this as a justification for maintaining cardio fitness throughout the year.
Ok, ok, so you’re asking yourself, why should I give a shit about this estimated metric (assuming you haven’t measured your VO2 max in a gym or lab). I would say that if you are consistently active (e.g., doing cardio workouts at least 3 days per week), I wouldn’t pay too much attention to it. But why you should care includes the following:
Increased lifespan
Better quality of life
Reduced stroke risk
Reduced risk of heart disease, diabetes, and cancer
Improved mood
Better sleep
If you wondered about the metric, or ways to improve it, please check out the link. But at the end of the day, being active, enjoying life and making good choices is what matters most.
If you’re concerned about any aspects of your exercise routine or health, please consult your doctor. I speak from personal experience and I recognize that this may not always be the recommended course of action from a health professional.
Thanks as always for reading and will see you next week.