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1 year of heavy resistance training benefits older adults, study finds

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1 year of heavy resistance training benefits older adults, study finds
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A recent study found that heavy resistance training among older adults may help preserve long-term leg muscle function. FG Trade/Getty Images
  • Exercise is an important lifestyle component at any age, particularly for older adults.
  • A recent study found that heavy resistance training may better preserve leg muscle function in older adults than moderate-intensity exercise or not exercising.
  • The findings show the benefits persisted for years after the strength training intervention.
  • Experts recommend older adults interested in heavy resistance training should seek appropriate guidance to build up to higher resistance levels.

Building and maintaining strong muscles helps with function and contributes to well-being.

Muscle function typically declines in older adults, which may lead to reduced mobility and independence and increase the risk of falls.

Researchers are interested in the best ways for older adults to use lifestyle interventions to maintain their health. Resistance training, which involves using weight to help with muscle strength, is one such intervention.

A recent study published in BMJ Open Sport & Exercise Medicine examined the long-term benefits of heavy resistance training for older adults.

The study found that one year of heavy resistance training helped older adults maintain isometric leg strength up to four years. The findings suggest that heavy resistance training may help with long-term muscle function preservation.

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The current study examined at some long-term benefits of heavy resistance training. It was an interim analysis of the LIve Active Successful Ageing (LISA) study, a parallel-group randomized controlled trial.

The trial included 451 older adults who were divided into three groups. The first group underwent one year of heavy resistance training, the second group underwent moderate-intensity training, and the third group was a non-exercising control group.

As noted in the previous outline for the LISA study protocols, the high-resistance training group used exercise machines for activities like leg and chest presses, low rowing, and leg curls.

In contrast, the moderate-intensity training group did exercises like squats, push-ups, and seated low rowing. While the heavy resistance training group used exercise machines, the moderate intensity training group used elastic exercise bands and their body weight for resistance.

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Both groups also did abdominal and lower back exercises to help build core strength. The heavy resistance training group worked at a private fitness center three times a week. In contrast, the moderate resistance group did one weekly training session at a hospital and two weekly exercise sessions at home.

This outline also noted that the control group was expected to continue habitual physical activity levels, less than 1 hour of regular strenuous weekly activity.

This current analysis followed up with participants three years after the end of the one-year intervention.

Researchers conducted tests to examine the visceral fat mass, isometric leg strength of the quadriceps, and maximal isometric quadriceps torque. They also performed brain and thigh MRI scans and tracked daily step counts for participants. These were the same tests that participants had undergone at baseline, post-intervention, and one year after post-intervention.

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Overall, the benefits for the heavy resistance training group were the highest at the 4-year mark.

The heavy resistance group maintained its baseline performance for isometric leg strength, while the other groups experienced a decline. However, researchers note that the decrease in isometric leg strength for the moderate-intensity group was insignificant.

Both resistance training groups did not experience a change in visceral fat content over the four years, while the control group experienced an increase in visceral fat content. All three groups also experienced similar decreases in handgrip strength, lean leg mass, and leg extensor power.

Researchers believe the benefits of resistance training for leg strength could be due to neural adaptations, even when things like leg lean mass decrease.

Overall, the results indicate the potential long-term benefits of heavy resistance training for older adults.

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The authors note, “In well-functioning older adults at retirement age, 1 year of HRT [heavy resistance training] may induce long-lasting beneficial effects by preserving muscle function.”

Despite the implications, this research has some limitations.

First, since this was an interim analysis of a previous intervention, researchers are limited by any limitations in the LISA study. For example, it was conducted in Denmark, meaning the results cannot necessarily be generalized to other population groups.

Further, these findings cannot establish causality, and some data relies on participant reporting. Some differences between how interventions were conducted could have made a difference in the results as well.

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Researchers also note that the participants in the study were likely healthier and more active than the average aging population. Not all participants who started the study were present at follow-up either.

While this study points to the idea that heavy resistance training may benefit older adults most, it doesn’t mean that other forms of resistance training aren’t helpful.

“I am not surprised that it was found that in well-functioning older adults, 1 year of heavy resistance training demonstrated long lasting beneficial effects by preserving muscle function,” Karly Mendez, a human performance specialist with Memorial Hermann, not involved in the study, told MNT.

“It is never too late to begin resistance training as it will only help with functional (everyday tasks) of living. Older adults can experience significant benefits related to overall health when incorporating strength training, like muscle strength and bone density. Strength training can be tailored to age, abilities, and current health status,” Mendez added.

Non-study author Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, CA, further noted the following considerations:

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“As people age, muscles decline in size and strength (sarcopenia), with increased fat and connective tissue, reduced neuromuscular efficiency, and lower activity levels exacerbating the loss. The study on heavy resistance training (HRT) suggests it might maintain muscle strength for up to four years in older adults. However, the long-term benefits need more replication. While HRT showed better results than moderate training, the specific population limits generalizability. Claims about neural adaptations over muscle size need further evidence. Recommendations for HRT should be cautious, considering individual health risks.”

People who are interested in beginning strength training can take steps to do so safely and at a pace that works for them.

Doctors can recommend exercise regimens and consider things like chronic conditions or other potential risks that a person may have. Working with a personal trainer or physical therapist can also help you safely integrate resistance training into your routine.

Resistance training can include activities like lifting weights or using resistance bands. People should work to build up strength, starting with lower-weight options rather than heavier ones.

Mendez noted the following:

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“No matter your age or health status, you want to take it slow when beginning strength training. This is important so your body gets used to the workouts and you reduce the risk of injury. A general rule is to start with just the barbell and/or light weights. I would recommend starting with 3-5 pounds or even bodyweight exercises like push-ups, lunges, squats, crunches, etc.”

Glatt offered the following recommendations for people new to strength training:

  • consult a professional
  • begin with simple bodyweight exercises
  • focus on proper form
  • increase intensity gradually
  • allow for recovery
  • maintain consistency
  • monitor progress
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Serena Williams says she lost 10 pounds in one week once she stopped breastfeeding

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July 2, 2024

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Serena Williams says she lost 10 pounds in one week once she stopped breastfeeding

It’s been two years since Serena Williams announced she was retiring from tennis, but the athletic legend isn’t exactly sitting still these days.

“As a mom, I’m actually way more active than what I was during tennis,” the 42-year-old said on TODAY with Hoda & Jenna earlier this year. “Obviously, (with) tennis, I was playing Wimbledons and stuff. But, as a mom, I’m gone all day.”

When she was competing as a professional athlete, Williams maintained an ultra intense training schedule. She even told MasterClass she used to “almost break my body down” so she was “ready for anything.”

Williams doesn’t need such a hardcore workout routine anymore, but she’s hardly resting on her laurels.

Curious about her commitment to fitness? Here are some of the many ways Williams stays in fighting shape.

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She enjoys multiple forms of cardio

When she’s exercising at home, Williams keeps up her energy levels by prioritizing her cardio routine.

“I do HIIT workouts (high-intensity interval training), a little stretching, a little strength training, but mostly cardio training,” she told Vogue in 2022.

She’s a fan of the Tonal home gym system

The athlete is also a fan of Tonal, a smart gym company she has invested in.

“I do the cardio exercises on Tonal, which is really helpful for me just to get my body back and used to calisthenics. I don’t necessarily want a trainer in my room or in the gym with me, so just having the Tonal trainers is a relief. It’s just something different from what I’ve been doing for the past 20-plus years, and it’s refreshing,” she told Vogue.

She loves riding her Peloton bike

If you’ve ever owned a Peloton or took one for a spin, you know the endorphins are addictive, and it turns out that Williams agrees.

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“Those Peloton people are so inspirational!” she told Self in 2021. “They’ll be like ‘If you can get through this, you can get through your day, so you gotta do it!’ I’m like ‘I got you! I’m here!’”

She knows when to take breaks

Williams goes hard at the gym, but she isn’t afraid to press pause when her body tells her it needs a break. In 2022, she told Vogue she “definitely listen(s)” to her body.

“My favorite type of cardio is running, but my body has to be fit to be able to run or else my knees will hurt. After playing tennis for so many years, you just wear and tear down your knees, so the elliptical has been growing on me, too,” she said.

“I’m basically trying to do cardio every single day–even if it’s, like walking a few miles, it still counts. I had a tough last week, so this week has been a little bit lighter–I took two days off. Next week, I’ll be back to seven.”

She loves dancing

Off the tennis courts, Williams likes to bust a move to stay active. In 2016, the athlete told People she dances “a lot.”

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“It’s a fun way to get a workout in instead of going to the gym and jumping on the treadmill for 30 minutes. I really enjoy that,” she said.

She doesn’t ‘live to eat’

Williams enjoys eating, but she tends to approach food with a more practical outlook.

“My philosophy is eat to live. Don’t live to eat,” she told Women’s Health in 2021.

Of course, the athlete has treats herself, but she looks at food as something that enables her to function first and foremost.

“You need it to survive. And (that’s) very hard to live by, cause I definitely love to snack, but this is what I want. These are my goals,” she said.

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She’s tried going vegan and enjoyed it

Williams’ sister Venus Williams was diagnosed with an immune system disorder called Sjogren’s (SHOW-grins) syndrome in 2011. The disorder typically causes dry eyes and dry mouth, per the Mayo Clinic, but it can also impact joints, the thyroid, kidneys and liver.

After learning about her sister’s diagnosis, Williams decided to add more plant-based foods to her diet since the sisters were living together at the time.

“I remember thinking, ‘I can’t bring all this bad food into the house,’ so I changed my diet as well. I realized that I didn’t feel weaker, I didn’t feel like (my body) was missing something, and I actually had a lot of energy,” she told Essence in 2022.

Describing herself as an “on-and-off vegan,” Williams told Vogue she was dedicated to veganism for around six years and the experience was “great.”

“Now, I’m trying it out again because I really want to be healthy. And to be healthy, I need to eat healthy. When I don’t eat healthy, I just feel terrible–to be honest, I feel like I almost have pain,” she said. “So now, I eat vegan about six days out of the week. And then if I want, like, some eggs or something, I do that on the seventh day.”

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She used to adjust her diet while training

Athletes’ bodies need more fuel to stay energized, so Williams used to make a habit of loading up on carbs when she was in her tennis heyday.

“The only time I eat pasta is when I’m playing/training. Usually, you’ll never see me eating pasta otherwise. Cause I feel like I’ve had to eat it so much in my career. It’s just like, I never want to see pasta again,” she told Women’s Health in 2021.

She likes to stay hydrated

Williams aims to drink a gallon of water or more each day to stay hydrated.

“That is one thing that I make sure that I always do,” she told CNBC in 2020.

While chatting with Glamour in 2021, Williams elaborated on the importance of drinking plenty of fluids.

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“Hydration is super important for everything from skin to muscle recovery, so I try to make sure I always have water next to my bed. I also avoid snacking, especially sugar, as that tends to keep me awake longer,” she said.

The tennis star also swears by Gatorade to perk her up when she wakes up feeling dehydrated or tired.

Pregnancy didn’t stop her from working out

Pregnancy can feel like a workout in and of itself, but Williams still hit her fitness goals during her two pregnancies.

In 2023, she took to YouTube to share one of her pregnancy workouts and admitted that it’s “very difficult” to stay in shape while you’re expecting a child.

“I learned that when you’re pregnant, you burn so many calories as much as a triathlon athlete. So I’m trying to take advantage of that and continue to burn those calories,” she said.

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Williams noted that her hips are especially tight during pregnancy and started her workout with warmup stretches.

After using the elliptical machine (and adding some arm exercises with a weighted ball), the athlete uses the treadmill while doing arm exercises with dumbbells.

While focusing on her legs and glutes, Williams did some squats and also added in some more arm exercises, all while her daughter Olympia watched.

She gave herself time to get back to the gym after giving birth

Staying in shape is a priority for Williams, but she also has a practical attitude when it comes to post-baby weight loss. After giving birth to her second daughter Adira in 2023, the athlete took her time building up her strength.

Two months after she welcomed her baby girl, Williams posted a photo of herself in the gym with her eldest daughter.

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“Olympia watching me try to get my ab muscles working again. Here comes fitness!” she captioned the post.

In January 2024, Williams took to Instagram to post a video of herself lifting weights.

“Alright, I’m getting back into the swing of things,” she said in the brief clip. “This is not my usual weight, but it’ll do until I get back to where I need to be.”

A month later, the mother of two posted a relatable reflection about body image on her Instagram post.

“Loving yourself is essential. I find that I have to remind myself of that self-love through all different stages in my life. Right now I love that my body is not picture perfect. I love that I smell like milk — that milk sustains @adiraohanian I love getting to know a new version of my body. It is a change, but it’s a change that has been well worth it. So start this week, knowing that you are loved, and that starts with you,” she wrote. “Ok, now I’m about to go to the gym 🤪.”

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In May 2024, Williams updated her Instagram followers on her postpartum weight loss journey. The star shared she’s been working hard to fit into a denim skirt she bought to wear after giving birth. While she’s not quite there yet, she promised to keep working toward it — something her followers applauded her for.

She’s raising confident daughters

Bodies come in all different shapes and sizes, and Williams wants to teach her daughters that they’re beautiful.

“What I’ve learned about embracing my power and strength and what I would like to pass on to my daughter is to love who you are,” Williams said during an interview with Tonal home gym in 2022 before second daughter, Adira, was born.

“And that’s really the message that I’ve always passed on. I definitely want her to embrace herself and love herself and understand that it’s important to have self-confidence.”

She had an easier time losing pregnancy weight after she stopped breastfeeding

After giving birth to her first daughter, Williams was surprised that she had a hard time losing her pregnancy weight while breastfeeding.

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“What I’ve learned through the experience — everybody is different, every person is different, every physical body is different,” she said in 2018 at a news conference. “For my body, it didn’t work, no matter how much I worked out, no matter how much I did, it didn’t work for me.”

After she stopped breastfeeding, the athlete said she lost 10 pounds in one week.

“It was crazy. I just kept dropping. That’s when I learned that everything was different,” she said. “Sorry to go on about that, but I wanted to say that so women out there know that’s not true. Everyone takes things different. I think it’s important for us to share that message.”

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Boutique Gyms Surge Amid Shifting Post-Pandemic Landscape

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12 hours ago

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July 2, 2024

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Boutique Gyms Surge Amid Shifting Post-Pandemic Landscape

By Benjamin Raziel

Four years into the 2020s, the fitness industry has undergone two rapid transformations.

The COVID-19 pandemic dealt a heavy blow to big-box gyms filled with exercise machines, treadmills, free weights, and cardio stations. For nearly two years, these facilities were largely empty while at-home fitness alternatives, like the cycling giant Peloton, skyrocketed in popularity.

Now, the fitness world is shifting again. People are no longer interested in working out alone in their spare rooms or garages, longing instead for a sense of community and direction. But this desire for camaraderie and specificity hasn’t spurred a return to pre-pandemic exercise norms.

“Big-box gyms have re-opened, but many people no longer find them appealing,” said fitness entrepreneur Anthony Geisler. “People like the specialized, guided nature of at-home workout products like Peloton, but they want to conduct those workouts with other like-minded folks. They want to meld specificity with community.”

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The fitness industry has rushed to embrace this new demand, Geisler explained. Elements of the pre-pandemic in-person fitness model have been infused with a focus on personalization that consumers have come to expect. People want to exercise together in specialized classes, but the emphasis on health demanded by the pandemic has led to smaller class sizes. From cycling to Pilates, workout programs that once accommodated 50 students per class have decreased to just 18 to 20.

“The future of fitness will be centered around curated experiences. People want to exercise together while still getting a personalized workout,” Geisler said.

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Smaller class sizes aren’t just a response to wider health concerns. Fitness enthusiasts want to share their workouts with familiar faces while undertaking expert-guided sessions. Studies show that group exercise is more enjoyable than isolated exercise and promotes accountability and consistency.

Boutique gyms have flourished within this new paradigm. These facilities offer a curated alternative to traditional gyms while still creating a sense of community that was missing from the fitness world. They are also differentiating themselves by offering, in many cases, exclusively group classes, as well as incentives to consistently attend and engage with fellow participants.

“While we’ve entered a new period of innovation within the fitness industry in which brands are experimenting to make group exercise more meaningful and enjoyable than ever, one thing is clear: the boutique fitness experience is here to stay,” said Geisler.

In just ten years, fitness brands like Orangetheory and Barry’s Bootcamp, which offer specialized classes that blend different training structures, have helped communities across the country reach their fitness goals. These brands combine high-intensity interval training (HIIT) with strength and mobility training to offer subscribers a more acute and considered workout.

These brands have built communities of avid subscribers whose willingness to recruit new members has become an invaluable marketing tool.

“Our community is a huge driver for bringing in new customers,” said Barry’s Bootcamp CEO Joey Gonzalez in a recent Forbes article. “Our clients become brand evangelists and want to share their experience with their own networks. Even celebrities willingly share by word-of-mouth and on social media.”

The resurgence of group workouts may signal that consumers have grown tired of exercising in isolation or receiving their workout routines from a screen. Geisler said this mass rejection of at-home exercise presents the fitness industry with an opportunity to innovate on the old models that have long dominated the industry.

“We’ve all experienced the limits of technology in facilitating an online fitness community,” Geisler said. “While technology has led to some important innovation within the industry, consumers have made it clear that they want social fitness experiences that are tailored to them. It is up to the brands and entrepreneurs to facilitate these experiences in new, innovative ways.”

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Exercise Bike Market Current Impact to Make Big Changes

Published

19 hours ago

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July 2, 2024

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Exercise Bike Market Current Impact to Make Big Changes

The Exercise Bike market size is estimated to increase by USD 225.5 Million at a CAGR of 5.1% from 2024 to 2030. The report includes historic market data from 2019 to 2023E. Currently, market value is pegged at USD 663.2 Million.

The Latest Study Published by HTF MI Research on the “Exercise Bike Market’’ evaluates market size, trend and forecast to 2030. The Exercise Bike market study includes significant research data and evidences to be a practical resource document for managers and analysts is, industry experts and other key people to have an easily accessible and self-analysed study to help understand market trends, growth drivers, opportunities and upcoming challenges as well as information about the competitors.

Some of the Major Companies covered in this Research are Peloton Interactive, Inc. (United States), Technogym SpA (Italy), Johnson Health Tech Co., Ltd.

(Taiwan), Life Fitness, LLC (United States), Precor Incorporated (United States), Nautilus, Inc. (United States), Sole Fitness (United States), Schwinn Fitness (United States), NordicTrack (United States), ProForm (United States), Sunny Health & Fitness (United States), Horizon Fitness (United States), Exerpeutic (United States), AirDyne (United States), Xterra Fitness (United States), Bowflex (United States), Cubii (United States), Vari (United States), MYX Fitness (United States), Echelon Fitness (United States).

Have a query? Enquire about this report:  @ www.htfmarketintelligence.com/enquiry…ike-market

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According to HTF Market Intelligence, the Global Exercise Bike market to witness a CAGR of 5.1% during forecast period of 2024-2030. Global Exercise Bike Market Breakdown by Application (Home Consumers, Gyms/Health Clubs, Others) by Type (Recumbent Exercise Bikes, Upright Exercise Bikes, Others) by Distribution Channel (Online, Offline) and by Geography (North America, South America, Europe, Asia Pacific, MEA).

The exercise bike market is a segment of the fitness equipment industry that focuses on the manufacturing, distribution, and sale of stationary bicycles designed for physical exercise and fitness purposes. These exercise bikes come in various types and models, such as upright bikes, recumbent bikes, and spin bikes, and they are widely used in both home and commercial settings for cardiovascular workouts, weight loss, and overall fitness improvement.

Market Drivers

  • Increasing Health Awareness

  • Demand for Home Fitness Equipment

  • Technological Advancements

  • Rising Disposable Income

  • Online Shopping Trend

  • Fitness as a Trend

  • Convenience of Exercise Bikes

  • Expanding Fitness Facilities

Market Trend

  • Technological Advancements: Exercise bikes have evolved with the integration of advanced technologies, such as touch screens, Bluetooth connectivity, and interactive fitness programs, to enhance the user experience.

  • Hybrid Models: Many exercise bike manufacturers are introducing hybrid models that combine traditional stationary bikes with elliptical trainers or other exercise equipment for a more diverse workout experience.

Opportunities

  • Online Retail: With the rise of e-commerce, there are significant opportunities for selling exercise bikes online. This includes both direct sales by manufacturers and sales through third-party e-commerce platforms.

  • Subscription-Based Services: There is potential for subscription-based services that provide access to virtual fitness classes and workout programs, driving additional revenue for both bike manufacturers and content providers.

Major Highlights of the Exercise Bike Market report released by HTF MI

Global Exercise Bike Market Breakdown by Application (Home Consumers, Gyms/Health Clubs, Others) by Type (Recumbent Exercise Bikes, Upright Exercise Bikes, Others) by Distribution Channel (Online, Offline) and by Geography (North America, South America, Europe, Asia Pacific, MEA)

Geographically, the detailed analysis of consumption, revenue, market share, and growth rate of the following regions:

  • · The Middle East and Africa(South Africa, Saudi Arabia, UAE, Israel, Egypt, etc.)

  • · North America(United States, Mexico & Canada)

  • · South America(Brazil, Venezuela, Argentina, Ecuador, Peru, Colombia, etc.)

  • · Europe(Turkey, Spain, Turkey, Netherlands Denmark, Belgium, Switzerland, Germany, Russia UK, Italy, France, etc.)

  • · Asia-Pacific(Taiwan, Hong Kong, Singapore, Vietnam, China, Malaysia, Japan, Philippines, Korea, Thailand, India, Indonesia, and Australia).

Informational Takeaways from the Market Study: The report Exercise Bike matches the completely examined and evaluated data of the noticeable companies and their situation in the market considering impact of Coronavirus. The measured tools including SWOT analysis, Porter’s five powers analysis, and assumption return debt were utilized while separating the improvement of the key players performing in the market.

Key Development’s in the Market: This segment of the Exercise Bike report fuses the major developments of the market that contains confirmations, composed endeavours, R&D, new thing dispatch, joint endeavours, and relationship of driving members working in the market.

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Enquire about this report: @: www.htfmarketintelligence.com/buy-now…eport=5808

Some of the important question for stakeholders and business professional for expanding their position in the Exercise Bike Market:

Q 1. Which Region offers the most rewarding open doors for the market Ahead of 2023?
Q 2. What are the business threats and Impact of latest scenario over the market Growth and Estimation?
Q 3. What are probably the most encouraging, high-development scenarios for Exercise Bike movement showcase by applications, types and regions?
Q 4.What segments grab most noteworthy attention in Exercise Bike Market in 2023 and beyond?
Q 5. Who are the significant players confronting and developing in Exercise Bike Market?

Exercise Bike Market Study Coverage:

  • It includes major manufacturers, emerging player’s growth story, and major business segments of Exercise Bike market, years considered, and research objectives. Additionally, segmentation on the basis of the type of product, application, and technology.

  • Exercise Bike Market Executive Summary: It gives a summary of overall studies, growth rate, available market, competitive landscape, market drivers, trends, and issues, and macroscopic indicators.

  • Exercise Bike Market Production by Region

  • Exercise Bike Market Profile of Manufacturers-players are studied on the basis of SWOT, their products, production, value, financials, and other vital factors.

  • Key Points Covered in Exercise Bike Market Report: Overview, drivers and barriers

  • Exercise Bike Market Competition by Manufacturers

  • Exercise Bike Market Capacity, Production, Revenue (Value) by Region (2024-2030)

  • Exercise Bike Market Supply (Production), Consumption, Export, Import by Region (2024-2030)

  • Exercise Bike Market Manufacturers Profiles/Analysis

  • Exercise Bike Market Manufacturing Cost Analysis, Industrial/Supply Chain Analysis, Sourcing Strategy and Downstream Buyers, Marketing

  • Strategy by Key Manufacturers/Players, Connected Distributors/Traders Standardization, Regulatory and collaborative initiatives, Industry road map and value chain Market Effect Factors Analysis.

Browse Complete Summary and Table of Content @: www.htfmarketintelligence.com/report/…ike-market

Thanks for reading this article; you can also get individual chapter wise section or region wise report version like North America, LATAM, Europe or Southeast Asia.

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