Talkback research 11
It’s a common myth that resistance training is not for women
90s – who have participated in the hundreds of research studies at dozens of universities across the world over the last two decades, have conclusively proven quite the opposite (see p20-21, TalkBack, Spring 2013). This kind of prescription may be shocking to many, but the breakthrough evidence speaks for itself: in 2011, researchers at the Buck Institute for Age Research in California performed genetic age marker profiling on the muscle tissue of a group of elderly men
and women (average age 71 years) and a group of 21 year olds. Within just six months of resistance training (twice per week), the genetic age markers of the elderly group had reversed to match the levels of 21 year olds2. The final of the big three for health promotion and disease prevention is adequate nutrition. Here we’re talking about a diet that is adequate for repair, recovery and renewal. There’s more to healthy eating than getting your “5-a-day”. There are also many
dangerous misconceptions such as avoiding fat to avoid getting fat. Our bodies actually need dietary fat to make our hormones – a very low fat diet can cause tremendous health problems. We also tend to neglect protein and don’t eat enough for growth and repair. In general, we either consume in excess or deficit rather than striking that adequate balance. As a general direction, you can taper up your caloric intake to support the increasing frequency and intensity of your physical activity in your journey
towards a healthier, stronger and younger you. References 1) Avis NE et al. “Is there a menopausal syndrome? Menopausal status and symptoms across racial/ethnic groups.” Soc Sci Med. 2001 Feb;52(3):345-56. PMID:11330770. 2) Melov S et al. “Resistance exercise reverses aging in human skeletal muscle.” PLoS One, 2007:465. PMID:17520024.
Adapted from an article written by BackCare for The Menopause Exchange newsletter
Talkback l autumn 2013