Other than the reference to those over 45 being “older” people, this is a great article with encouraging news for adults who’d rather stick with their favorite impact exercises and save the silver sneakers for – well, someone else!
Thanks for sharing the link Dawn! (Key parts of blog captured below).
Is there any scientific study to substantiate the claim that older people (over 45) should limit high impact exercises such as jogging, sprinting, etc.?
…There is also little evidence to support the widespread belief that high-impact exercise speeds the onset of arthritis. In a 2013 study, adult runners, including many aged 45 or older, had a lower incidence of knee osteoarthritis and hip replacement than age-matched walkers, with the adults who accumulated the most mileage over the course of seven years having the lowest risk, possibly, the study’s author speculated, because running improved the health of joint cartilage and kept them lean as they aged. Similarly, a 2006 review of studies about jogging and joints concluded that “long-distance running does not increase the risk of osteoarthritis of the knees and hips for healthy people who have no other counter-indications for this kind of physical activity,” and “might even have a protective effect against joint degeneration.”
Running and similar high-impact activities likewise have a salutary effect on bone density, said Dr. Michael Joyner, an exercise physiologist at the Mayo Clinic in Rochester, Minn., and an expert on aging athletes, of whom he is one. Over all, he continued, he is “skeptical” of the idea that older people should avoid high-impact activities. “A lot of concerns about age-appropriate exercise modalities have turned out to be more speculative than real over the years,” he said, adding that during his research and personal workouts, he’s seen many seasoned adults pounding the pavement without ill effects.
The USDA “Food Pyramid” has been around for 21 years, based on the dietary recommendations of the late 1950’s and official recommendations from the USDA in 1977. But data shows that the population of the world is the most obese that it has ever been. Seems that the low fat diet plan is not working (see the chart below), doesn’t it? Have you ever wondered why our grandparents ate all the bad stuff but weren’t obese? I did. As it turns out, there is a lot of new research that says they were right and that the low-fat, low cholesterol, and no saturated fat diet is actually causing the obesity epidemic along with several other modern problems.
My grandmother was a great cook, not a five-star restaurant chef, but she made foods that we all enjoyed and were better than you can find in any restaurant these days. Why? Because she used what she had, all natural foods including fish and game meats that my grandfather hunted, cooked in butter and lard. Lard? Yep. She made the best fried (in-lard) fish with corn-meal batter that I have ever had. Hands down! When her freezer got too full of fish, she would have a fish-fry and invite all the family and friends.
One of my favorite memories of her is the Thanksgiving dinners, where she would make each person’s favorite dish. All at the same time and all excellent. Sometimes for 11+ family members who came for the dinner. You would have thought that our family would be all overweight and in bad health from all that tasty, high-fat food. But that was not the case. My best description of my family’s diet philosophy was “everything is ok, just in moderation.” It was high in everything, low in nothing and all made from scratch. We hadn’t yet heard of the food pyramid. As it turns out, there is now a lot of good scientific research to say that the food pyramid is upside down. In this and later blog posts, I’ll explain.
I’ve been a follower of Dr. Tim Noake’s (University of Cape Town professor of exercise and sports physiology) books and writings for a couple of years now. Dr. Noakes is the author of several books that challenge the general notions and commercialized hype that rules the sports world. See the “Lore of Running” and “Waterlogged” which I have discussed before. His research into human performance and physiology is very well respected. He has debunked several widely-accepted ideas including the idea that you must drink to excess (promoted by the sports-drink industry) to be able to perform well in endurance events.
His latest research push is into the impact and efficacy of the low-fat dietary recommendations that were introduced in 1977 which promoted the following (from www.health.gov/dietaryguidelines): Increase carbohydrate intake to 55 to 60 percent of calories while decreasing dietary fat intake to no more than 30 percent of calories, with a reduction in intake of saturated fat, and recommended approximately equivalent distributions among saturated, polyunsaturated, and monounsaturated fats to meet the 30 percent target. They also recommended to decrease cholesterol intake to 300 mg per day, sugar intake to 15 percent of calories, and to decrease salt intake to 3 g per day.
In 1992 the USDA published the now famous “Food Pyramid” seen to the left. These recommendations have been adopted around the world and the words “low-fat” are on everything in the grocery store from cookies to yogurt to salad dressings. The result was the demonizing of several common foods including butter, lard, eggs, and full-fat dairy products. The push was towards grains, legumes, fruits and vegetables. Butter and lard were replaced with margarine (read: trans-fat), vegetable oils and polyunsaturated fats. Eggs and bacon were out. Lean turkey was in. Much of our food supply became wheat and corn-based because grains were subsidized by the USDA and therefore cheap and plentiful. Even the livestock are fed corn. Every product on the store shelf became labeled as low-fat and grain-based. Try to buy a non-low fat yogurt in your grocery store, there are one or two containers among the 100’s of low fat yogurts (which all have added sugar, by the way). Most low-fat products have added sugar to make them palatable, often in the form of the very cheap but very bad High Fructose Corn Syrup (HFCS).
Dr. Noakes became interested in the low fat vs low-carbohydrate diet issue when his own weight and pre-diabetic condition became a problem. Although he has run more than 70 marathons, as he aged he was unable to control his weight. In this article he explains his justification for moving to a Low-Carbohydrate High Fat (LCHF) diet. He is carbohydrate-resistant which makes him unable to tolerate high carbohydrate diet. It is ironice that LCHF was the recommended method of losing weight (called “Banting” after William Banting) from the 1860’s to 1959, when it was replaced by the Low-Fat High Carbohydrate (LFHC), so called “Heart Healthy” diet (due to Ancel Keys’ flawed analysis that led to the claim that cholesterol causes heart disease).
So how have the low-fat, low cholesterol, high carbohydrate recommendations worked out? A very compelling article summarizes the correlation and reasons why the “Low Fat War” was a mistake. The correlation is uncanny, but that is not proof. Recent scientific studies have shown that the Low-Fat guidelines are indeed wrong. In addition, many health problems that are epidemic these days are being attributed to the HCLF lifestyle.
I have never had a big problem with weight, but have always been annoyed that my weight would fluctuate 10 lbs (a lot on my small frame) when I stepped back from intensive training. The other issue is that no matter how many miles I would ride or run, I never seemed to lose that last bit of fat around my middle. In mid-September I decided to try reducing carbs in my diet and to keep track of the results. Studies have shown that weight can be easily maintained on 100-150 g/day and reduced on 50-100 g/day without restricting calories drastically. Going less than 50 g/day will make losing weight easy. Check out authoritynutrition.com‘s articles for good advice on this subject. In the US, many individuals get 40% of their calories from sugar, and eat more than 600 g/day of carbs. No wonder we are an obese society. Studies have shown low-carb diets are better at reducing fat than low-fat diets.
Initially I just lowered the overall carb total, then after a couple of weeks I went to less than 150g/day. Initially, I was craving carbs, but then when I realized that I was having more motivation, less 10:00 AM sugar lows and cravings for cinnamon raisin bread I decided to get down to under 100 g/day of carbs. I have eliminated almost all breads, potatoes, pastas and other grain-based foods. Added sugar, honey and other forms of sugar are totally out. After a couple of weeks, the carb cravings went away and I actually was less hungry. Although this is not a scientific result, I have lost 5-6 lbs (~4% of starting weight) while eating more meats, eggs, cheese and generally higher fat foods. This is while at the same time not riding or running significantly since the end of September (my usual fall hiatus from training). In past years my weight would have been 7 to 8 lbs. higher during this time of year. So this year I am essentially 11-14 lbs lighter than last year when I took time off. I think that is very significant!
In future posts, I will talk about what my research into the literature on the LCHF lifestyle has found including the health benefits. I will cover sugar, grains, eating fat to lose fat and why a “calorie is not a calorie” among other topics. I think you will find it interesting and eye-opening. It has been for me.
The general public consensus is that we lose muscle mass (size and strength, too) as we age. But there are notable exceptions to the rule — athletes who have performed exceptionally well into their 70’s and even 80’s. See the World master’s rankings. For example, in the 2012 10K rankings list there are 38 runners age 60 to 85 that ran the 10K in less than 40 minutes, including the US runner, Nolan Shaheed (35:26 10K, 60-65 age group) who has age group records at several distances.
Well known triathlete coach Joe Friel just posted in his blog an article about maintaining muscle mass and the notion that we are destined to lose muscle. He reviews the latest studies that actually show little or no muscle mass loss is due to aging. What, you say? There are athletes that maintain muscle mass well into their 70’s, the key is that they work at it. See the photo from coach Joe Friel’s blog at the right. The middle muscle scan photo is a stark reminder that we are too sedentary in our lives. From sitting at our desks for 8-10 hours all day then watching TV for 3-4 hours at night. How many of us do 1-2 hours of strenuous activity each day, or even 30 minutes as recommended? Less than 3% of the US population according to some studies I have seen.
There’s a second aging/sedentary lifestyle issue here, not only does a sedentary lifestyle cause you to lose muscle mass, it also causes the loss of nerve control of the muscles. Older, sedentary people have less nerve connections to their muscles, thus can’t recruit the muscles they have.
Just another brick in the wall of information that says that we must keep moving, keep exercising, keep the intensity up, and just don’t sit around. Guess I’ve been right to keep that big commercial walk-behind mower for the last 20 years. I’ve always joked that it was my exercise program — 2-3 hours a week of walking at 3 MPH in tight circles.
Just Keep moving!
According to the article in the Sept issue of Health magazine, “After a killer workout, hitting the gym again is probably the last thing on your mind. But… doing light exercise two days after a tough session is as effective as a massage for relieving aches.”
We all know that the soreness we feel is due to the tiny muscle tears that occur when we stress muscles to build muscle strength. Some light exercise a day or two after an intense one will increase your blood flow, promote healing and enable the muscles to move more easily.
The article calls out these mini workouts “to combat achiness”:
- Take a Walk – a 20 minute stroll at moderate pace around the neighborhood or on a treadmill.
- Hit the Pool – Swimming a few easy laps will warm up the body and boost circulation. And best of all – it’s super low impact so won’t jar your joints.
- Work Out Your Core – Balance, or core focused moves, like single leg squats or side planks improve blood flow, up overall fitness and still give whining muscles a break.
And when all else fails, I hear a day at the spa is a scientifically proven cure-all!
Fitbata!™ exercise is the latest in Small Group Training designed for all fitness levels. This 45 minute interval-format class has you performing simple moves, over short durations to achieve lasting results. This is a total body workout conducted twice a week that will cover Upper Body, Lower Body and Core. You’ll learn to follow the work-rest intervals and progress the moves at your rate over the 8 week session. Fitbata!™ is also the first FitnessEDGE class to provide additional email support with Menu Monday (Recipe/Ingredient of the Week), Hump Day Healthy Hints and Fit Friday Mini At-home Workouts.
Sign up now for 8 weeks on Tuesday & Thursday EVENINGS, 6PM – 6:45PM or 8 weeks on Tuesday & Thursday MORNINGS 6AM-6:45AM.
Interesting article in Runner’s World quoting Dr. Timothy Noakes, recognized sports scientist and author of the “Lore of Running,”
which I am reading right now. An 1100+ page volume with a wealth of information on exercise science and the myths that we all think are true, including carbo-loading, drinking lots of sugary sports drinks, etc. A difficult read, but worth it if you have the time.
I hope you are all enjoying the outdoors again now that Spring has finally decided to stick around. The FitnessEDGE is capitalizing on the warming weather by taking the next session of Cardio Core to the great outdoors! Well okay – to the Red Hook High School fields- but it’s still outdoor!
Class will be moving to Mondays and Wednesday mornings for a 7 week, 14 class session that starts May 13 and ends June 26. This is a 60 minute session that begins bright and early – 5:45am.
So give it a try and experience the improved strength and conditioning for yourself. Each class is different, offering a variety of functional movements to recruit more muscles along with cardio bursts for a heart-healthy you!No room left in your calendar for a class? No problem! Forward this email to a friend and don’t forget to subscribe to the FitnessEDGE Blog for a variety of healthful tips, links to area rides & runs, and customized training services. You can also like and follow us on Facebook! Let us know what you’re thinking and how we can serve you better.
The Tues/Thurs 5:45AM Spring Cardio Core session starts this week, March 12! Join the morning crew for 8 weeks (that’s 16 classes) of strength, balance and agility training that recruits your core, and a little bit more! 🙂
$150, including a free T-shirt (for new members) or $10 pay-as-you-go.
This is an indoor class, held at the Red Hook UMC, 4 Church Street in the Village of Red Hook.