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Fit Grey Strong
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25.01.2022 Performing endurance training prior to RT compared to visa versa (during concurrent training sessions) was recently shown to elicit similar improvements in satellite cells (which are critical for fiber repair, conservation, muscle hypertrophy as well as cardiorespiratory fitness), body composition and VO2max but was more effective at enhancing skeletal muscle mass, and lower and upper body power in older adult men with sarcopenia. Thus, doing your aerobic exercise before your lifting may provide the greatest physiological benefits for ageing individuals. #FitGreyStrong
24.01.2022 #Repost @the_h0ugh with @get_repost Research shows that @schwarzenegger was on to something when he allegedly said something like cardio is lifting weights faster. A meta analysis (study of studies) reported that circuit style resistance training can maximum oxygen uptake (VO2max), which is a measure of aerobic fitness. ... The improvements in aerobic fitness are dependent on fitness status and age. Less trained or untrained older adults are likely to experience the biggest improvements in cardiovascular fitness after circuit training. To improve fitness the resistance training g programme should include around 1430 sessions for 612 weeks, with each session lasting at least 2030 min. Study: Muñoz-Martínez et al. 2017. Effectiveness of Resistance Circuit-Based Training for Maximum Oxygen Uptake and Upper-Body One-Repetition Maximum Improvements: A Systematic Review and Meta-Analysis #FitGreyStrong
21.01.2022 Not sure whether to blame 4 punctures and a side wall split in 5 rides on a new Vredestein Cycling tyre to a run of bad luck or that this was a dud? But in the rubbish bin for this one #FitGreyStrong
19.01.2022 A large, Phase 3 study testing a Covid-19 vaccine being developed by AstraZeneca and the University of Oxford at dozens of sites across the U.S. has been put on hold due to a suspected serious adverse reaction in a participant in the United Kingdom. #FitGreyStrong
17.01.2022 Regular exercise doesn’t promote weight loss: Fact or fiction? (Updated May 2021) Many of you would have heard the saying, you cannot outrun a bad diet. This line of thinking posits that burgeoning societal obesity levels are exclusively driven by poor diet, not lack of exercise or increased physical inactivity. Is there evidence to suggest otherwise? ... #FitGreyStrong
16.01.2022 When choosing what type of exercise to do, it’s your ability not your age that should be your primary consideration. Older people are more likely to suffer from one or more age-related diseases or health conditions (such as type 2 diabetes, osteoarthritis, heart disease and stroke) that may affect their ability to take exercise. But risk of and recovery from these conditions are all positively influenced by daily exercise. Even arthritis symptoms can be reduced by low-impact movements. #FitGreyStrong
15.01.2022 Squat depth or range of motion may play an important role for athletic and functional performance, and could impact on self-reported pain, stiffness and physical functional disability (Pallarés et al 2020). When full, parallel and half squats were compared in a 10-week velocity-based RT programme using the same relative load (linear periodization from 60% to 80% 1RM), full squat was the only group that increased 1 repetition maximum (1RM) and mean propulsive velocity (MPV), a...nd achieved the highest functional performance as assessed by countermovement jump, 20-m sprint and Wingate tests. Parallel squats obtained the second best results while half squats produced no increments in neuromuscular and functional performance and was the only group reporting significant increases in pain, stiffness and physical functional disability. The authors suggested using using full or parallel squats to improve strength and functional performance in well-trained athletes but the use of half squats was not advisable due to the limited performance improvements and the increments in pain and discomfort after continued training. #FitGreyStrong
15.01.2022 Exercise is proven to aid cancer treatments, so why don't patients have subsidised access to rehab? #FitGreyStrong
15.01.2022 The surprising answers to ageing well. #FitGreyStrong
13.01.2022 Written to bridge the gap between scientific research and making such information digestible for the public, this 2-part blog explores some of the key reasons why all older adults can benefit from ‘lifting’ #FitGreyStrong
13.01.2022 "Exercise has been shown in countless studies to be beneficial for depression, and our data only add to the growing body of evidence." #FitGreyStrong #mentalhealth
13.01.2022 11 Benefits of Strength Training That Have Nothing to Do With Muscle Size #FitGreyStrong
13.01.2022 Today’s cardiorespiratory (and strength endurance) session was as basic as they come. A combination of 1 minute sit-to-stands superset with 3 minutes of bench step-ups (not shown) repeated for several rounds for a total session time of 45 minute session. Wow, it was a much more challenging and, dare I say, effective exercise session than some more expensive and fancy equipment I’ve used over the years. Please note: If you don’t do 1 minute STS (at close to max effort) very o...ften, expect some decent DOMS, in the adductors for 2-3 days (particularly in the mid-to-proximal AM)! Remember: Muscular strength and endurance are important indicators of current health and among the strongest predictors of mortality in both healthy individuals and patients with chronic diseases. Measuring muscular strength and endurance is important to evaluate mobility and to detect low exercise capacity in healthy individuals and patients. It provides a basis for counseling on effective training and rehabilitation options that address this important and modifiable risk factor for health outcomes. (Strassmann et al 2013) Do you know how many times you can sit-to-stand from a chair in 1 minute? How do you compare to the reference values for your age (when compared to 6926 people from Switzerland20-80 years old). Please post your number in the comments if you’re keen. I’ll post the normative values of the different age groups in the another post so you can assess how your STS functional capacity compares to your sex and age. #FitGreyStrong
10.01.2022 In some ways, this how & where 2020 went this year #FitGreyStrong
10.01.2022 Exercise as medicine Research has shown exercise is an effective treatment for 26 chronic conditions, including osteoarthritis, depression and type 2 diabetes. Research also shows exercise could potentially prevent 35 chronic conditions from developing. #FitGreyStrong
10.01.2022 The most important exercise to stay YOUNG? #FitGreyStrong
09.01.2022 #Repost @seanygo Resistance training has numerous benefits for all ages. Put Kaelan through a basic workout yesterday (to see the 3 exercises recorded go to @seanygo) #FitYoungStrong #FitGreyStrong
08.01.2022 It is often claimed that the strength gains achieved after commencing a resistance training program (first month) in those unfamiliar with such exercise is a result of neurological improvements (i.e. motor cortex enhanced descending drive, motor unit synchronisation, recruitment, rate coding etc) rather than any significant contribution from increases in muscle mass (hypertrophy). However, results from this study demonstrate very clearly that hypertrophy of type 2 muscle ...fibres in untrained older adults in the first 4 weeks was very impressive. Across all groups, the increase after 4 weeks was 18%, with some training groups achieving >40% increases. This shows that muscle tissue synthesis occurs from the get-go and makes a major contribution to the increased muscle strength and power that naive trainees experience during the initial phases of training. #FitGreyStrong
08.01.2022 Is lifting a chair up, carrying a full bag of rubbish or doing some gardening good advice to help improve muscle strength and power of older adults? The Australian Physical Activity Guidelines for getting stronger: Evidence-Based or Wishful Thinking? #FitGreyStong
07.01.2022 Exercise and remaining physically active has never been more important than during these challenging and strange COVID-times. #mentalhealth #covid19 #FitGreyStrong
06.01.2022 Doing some #cycling position set-up (seat position, height & angle, handlebar position & reach) for the new Fuji Bikes (Elite track frame) in readiness for the new outdoor Townsville (Australia) velodrome being constructed. The set-up is probably not as ‘long’ as what you see the very elite track sprinters ride these days, but there is reasoning behind this. Sometimes the ideal position is not always the optimal position. In other words, whilst having a ‘longer’ positi...on (achieved on a longer bike) may facilitate a more aero riding position, as an older rider you need to factor in current and previous medical history (i.e. back problems or ongoing issues, previous muscle injuries) and current physical capabilities (what is and is not possible based on flexibility, strength etc). This is so you can come up with a riding position that is both as aero as possible, but also comfortable and suitable over the longer term. There is a little more scope here also to increase the flexion at the elbows so the forearms are closer to horizontal (see photo in comments) so a more aero position is achieved, but a period of physiological adaptation will be required to ride in that position at full throttle for a longer sprint. #FitGreyStrong
05.01.2022 Scan the #FitGreyStrong Twitter QR code to follow all the new research, discussion and global experts on exercise, ageing and health.
05.01.2022 Exercise changed my life. It managed to do what medication alone couldn’t: put a dagger into my depression. Lorne David Opler #FitGreyStrong
04.01.2022 When musculoskeletal or neuromuscular injury or pathology occur in either an upper or lower limb, irrespective of their cause, unilateral resistance training via cross education has been shown to facilitate rehabilitation both as a strength gain and a prevention of strength loss whilst mitigating muscle and tissue atrophy. #FitGreyStrong
03.01.2022 Cross education is the contralateral strength gain following unilateral training of the ipsilateral limb. This phenomenon provides an ideal rehabilitation model for acute or chronic rehabilitation (Green & Gabriel 2018). In other words, when you train a muscle/muscle group on one side of the body (unilaterally), the muscle/muscle group on the other side that did no training at all experiences significant increases in muscle strength and power. Overall, cross education gain ...equates to an 18% increase from baseline strength in young adults; a 15% increase in older adults, and a 29% increase in people that have experienced stroke, have neuromuscular disorders or have osteoarthritis. The cross-limb effects in older adults appear to be regulated by efferent neural drive enhancement i.e. an increased capacity of the motor cortex to generate neural recruitment of the untrained muscle tissue (Tøien et al. 2018). As such, where there are unilateral strength deficits as may exist in the examples above or where injury is incurred by athletes or the general public, unilateral RT may expedite rehabilitation by enabling a quicker return to baseline function by facilitating earlier muscle strength and power gains in the muscle of the limb that experienced injury. #FitGreyStrong
03.01.2022 Received word from one of the editors yesterday via Twitter that the new edition of ‘Advanced Personal Training: science to practice’ is coming along nicely and due out Jan 2021. The book includes the latest evidence-based information, written by leading experts in sport science, strength & conditioning, psychology, nutrition and more. The chapter on older adults that has been written by @FitGreyStrong & @bennikirk is close to being submitted for final review
03.01.2022 Resistance training has numerous benefits for all ages. Put Kaelan through a basic workout yesterday (all 3 exercises recorded can be viewed on Instagram @seanygo account) #FitYoungStrong #FitGreyStrong
01.01.2022 Walking YBell Fitness lunges #FitGreyStrong
