Muscle mass a better predictor of longevity

From this Scientific American article, Muscle Mass Beats BMI as Longevity Predictor:

“Researchers analyzed BMI and muscle mass data from more than 3,600 seniors in a long-term study. And they tracked which seniors had died, a decade later. Turns out BMI wasn't much good at predicting chance of death. 

But muscle mass was: more muscle meant better odds of survival.” 

BMI is a dubious measurement to begin with.  Pictured is Mike Tyson. According to BMI charts he would be classified as clinically obese. He is not fat and has substantial muscle mass.

More muscle mass leads to a host of positive benefits: more strength, increased gait speed, enhanced flexibility, increased bone density, lower likelihood of falling, increased likelihood of surviving a fall without injury, higher metabolism, lower blood sugar, less chance of developing metabolic syndrome, and better able to positively stress the cardiovascular system just to name a few benefits.

People are usually not put in nursing homes because they're out of breath; it's usually because they lack the strength to carry out daily activities on their own.  With proper strength training you can increase your muscle mass – even seniors, and you’ll feel better.  At New Orleans Fitness Trainers and Austin Fitness trainers our strength training program is designed to be efficient and effective in getting those benefits listed above and live longer with a higher quality of life. 

Adding muscle and losing fat at age 65

Kathy is 65 years old and five feet tall. She does her strength training at our gym once a week and attends a weight loss clinic somewhere else. At the weight loss clinic they have a machine that measures body composition. Kathy said it even measures body composition in different parts of the body. 

As a result of their weight loss program people generally lose weight - some of it is fat, and some of it is muscle. Kathy did lose fat, and contrary to normal expectations, they were surprised to find that she actually gained muscle.

If you attempt to lose weight by calorie restriction your body will catabolize lean body mass to lower the body’s metabolism to compensate for the decreased caloric intake. If you add proper strength training to the mix your body will make a positive adaption to withstand the stresses placed on it by strength training. The body does so by maintaining or even adding muscle mass and thereby increasing metabolism.

At Austin Personal Trainers and New Orleans Fitness Training we offer high intensity training (HIT) that has been show effective for weight loss. All you have to do is stick with it and make modest changes in eating habits.  You will lose fat and more likely keep it off.

Muscles linked to increased bone density

From this study Molecule made by muscle shown for first time to build bone:

“The study suggests irisin is fundamental to muscle-bone communication, and likely translates the well-known skeletal anabolic action of exercise by directly stimulating new bone synthesis by osteoblasts.”

Stronger muscles generating more force will require stronger connective tissue and bones to handle the additional stress on the system. Strength training is not just for strength. Proper strength training results in increased strength, bone density, body leanness, flexibility, cardiovascular ability, plus added protection from injury and a stronger immune system.  More than anything else you will feel so much better.

At New Orleans Personal Trainers and Austin Personal Trainers our strength training program is designed to be efficient and effective in getting those benefits listed above and to increase your quality of life.