Transcript Diapositiva 1

Life expectancy

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In 1796, average life
expectancy was 25
years old
In 1896 was 45 years
old
In the beginning of the
XXI century is 80
years old
In the future,
scientists predict that
life expectancy will be
120 years before
2046
Increase of life expectancy
depends fundamentally
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Improvement of
sanitary conditions
Advances in
medicine
Preventive
medicine
Increase of
communications
But, although we have been able
to extend life expectancy
We have done very little to improve
quality of life …
We live more but
not better
Main causes of death
1896: influenza, diarrhoea,
pneumonia
 2006: cardiovascular disease,
cancer, accidents

Nowadays, subtle changes in physical activity patterns
over the adult lifespan allow most people not engaged
on an exercise program to lose a very large proportion
of their physical work capacity before they even notice
that something is wrong or find that they have crossed
a threshold of disability.
v
Aging means illness??

Approximately 50% of the >65 years
old takes an average of 12
medicines daily

The majority suffers: arthritis, loss of
memory, cardiovascular disease,
cancer…
Morphologic and metabolic
facts related to aging
and loss of vitality
Metabolic and Physiological Clocks
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Dehydration
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Decrease of Lean Body
Mass
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Increase of Body Fat
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Decrease in Bone Density
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Decrease in Physical
Work Capacity (VO2max)
Dehydration Process
70%
60%
Water %
regarding
body
weight
50%
40%
30%
20%
10%
0%
Newborn (0)
Adult ( 40)
Age
Old people (80)
Muscle Aging I
Slow progressive decrease in the number of muscle
fiber
 Faster decrease of Lean Body Mass (dehydration
process)
 Increase of connective tissue and fat
 Bottom line:

Loss of muscle
mass
Sarcopenia
Loss of
Strength
Muscle Aging II
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No change in number of blood capillaries
(capillaries/fibers)
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Decrease in blood flow
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Decrease in oxidation capacity (decrease in
number of mitochondria)

Decrease in number of motor units
Muscle Mass Decrease with Age
Bone Aging
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Progressive loss of calcium
Osteomalacia (diminution of volume)
Osteopenia (diminution of density)
Osteoporosis
NARROW RELATION BETWEEN LOSE OF MUSCLE
MASS AND BONE DENSITY
Joint and Cartilage Aging
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Composition:
 2%: condrocites (matrix)
 20-40%: extracellular matrix
(collagen and mucopolisaccharides)
 60-80%: water
Aging: dehydration and diminution in the level
of polysaccharides  less elasticity, pain,
inflammation and deformity
Cardiovascular Aging
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Progressive loss of flexibility
in blood vessels
Decrease in the internal
diameter of vessels (less
flow)
Lose in contraction capacity
of cardiac muscle
Lose of closing capacity in
cardiac valves and flow return
Hypertension
Endocrine Aging

Aging process reduces levels of testosterone and
growth hormone and increases levels of Cortisol
1200
1000
800
Testosterone
600
Levels
400
200
0
18
20
30
50
40
Age
60
70
80-85
Facts involved in speeding up
& slowing down aging
Who doesn´t want to live
Healthy and vital at 75´s as
was on 45´s ?
Scientific Evidence
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Kitgead: “… 70-year-old men trained with weights
since 50’s present same muscle mass than a
pattern group of healthy adults of 25-30 years old
…”
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Fiatarone: “… > 90-year-old men, without previous
training, trained with weights and increased their
muscle mass and bone density compared with a
pattern group of adults of the same age …”
Scientific Evidence
Sarcopenia
In this review, the authors outline the magnitude of the losses in
Sarcopenia, their functional consequences, and the efficacy of strength
training (ST) as an intervention strategy for delaying, preventing or
reversing the effects of sarcopenia.
Proposed mechanisms of sarcopenia are outlined and, where
information is available, they examine the effects of ST on these
potential mechanisms, which include neurogenic factors, anabolic
hormones, protein synthesis, gene expression, muscle morphology, and
muscle regeneration.
The evidence presented on this review suggests that Strength
Training is an effective intervention for improving strength, muscle
mass and muscle quality and delaying the onset of physical
disability in the elderly.
Roth, S.M. et al. Strength training for the prevention and treatment of sarcopenia. J
Nutr. Health Aging. 2000;4(3):143-55.
Scientific Evidence
Sarcopenia
Methods: Using stable isotope tracer methodologies and mass
spectrometric detection, we observed: (a) 76-92-year-old physically frail
and 62-74-year-old middle-age adults have lower mixed muscle protein
synthetic rates than 20-32-year-old men and women; (b) 2 weeks and 3
months of weightlifting exercise increased the synthetic rate of myosin
heavy chain (MHC) and mixed muscle proteins to a similar magnitude
in frail, middle-age, and young women and men; (c) Serum myostatinimmunoreactive protein levels were elevated in physically frail women
and were inversely correlated with lean mass.
Conslusion: This suggests that the protein synthetic machinery adapts
rapidly to increased contractile activity and that the adaptive
response(s) are maintained even in frail elders.
Schulte JN & Yarasheski KE. Effects of resistance training on the rate of muscle
protein synthesis in frail elderly people. Int J Sport Nutr Exerc Metab. 2001 Dec;11
Suppl:S111-8.
Scientific Evidence
Osteoporosis
PURPOSE: To determine the effects of 6 months of whole-body resistive
training (RT) on total and regional bone mineral density (BMD) and bone
mineral content (BMC) by age and gender in young and older men and
women.
METHODS: Younger men (n=10) and women (n=7) aged 20-29 years
(25+/-1 years) and older men (n=10) and women (n=10) aged 65-74
years (69+/-1 years) participated in 6 months of progressive whole-body
RT. Upper- and lower-body strength was assessed by the one repetition
maximum (1RM) test, and total body fat, lean tissue mass, femoral neck
BMD, Ward's triangle BMD, greater trochanter BMD, total-body BMD,
and L2-L4 spine BMD were determined by dual-energy X-ray
absorptiometry before and after 6 months of RT.
CONCLUSION: A 6-month RT program increases muscle mass and
improves BMD of the femoral region in young and healthy older men and
women as a group, with a trend for this to be greater in young subjects.
Ryan A.S. et al. Regional Bone Mineral Density after resistive training in the young
and older men and women. Scand J Med Sci Sports. 2004 Feb;14(1):16-23.
Scientific Evidence
Osteoporosis
PURPOSE: This investigation examined the effect of 6 months of high- or
low-intensity resistance exercise (REX) on bone mineral density (BMD)
and biochemical markers of bone turnover in adults aged 60-83 yr.
METHODS: Sixty-two men and women (68.4 +/- 6 yr) were stratified for
strength and randomly assigned to a control (N = 16), low-intensity (N =
24), or high-intensity (N = 22) group. Subjects participated in 6 months of
progressive REX training. Subjects trained at either 50% of their one
repetition maximum (1-RM) for 13 repetitions (LEX) or 80% of 1-RM for 8
repetitions (HEX) 3 times x wk(-1) for 24 wk. One set each of 12 exercises
was performed. 1-RM was measured for eight exercises. BMD was
measured for total body, femoral neck, and lumbar spine by dual energy
x-ray absorptiometry (DXA).
CONCLUSION: These data indicate high-intensity REX training was
successful for improving BMD of the femoral neck in healthy elderly
subjects. Also, these data suggest REX increased bone turnover, which
over time may lead to further changes in BMD.
Benton M.J. & White A. Osteoporosis: recommendations for resistance exercise and
supplementation with calcium and vitamin D to promote bone health. J Community Health Nurs.
2006. 23(4):201-11.
Scientific Evidence
Flexibility
PURPOSE: to investigate the effects of aerobic training, strength training and their
combination on joint range of motion of inactive older individuals.
METHODS: Thirty-two inactive older men (65 - 78 yr) were assigned to one of four
groups (n = 8 per group): control (C), strength training (ST), cardiovascular training
(CT), and combination of strength and aerobic training (SA). Subjects in the S, A,
and SA trained three times a week for 16 weeks. ST included 10 resistance
exercises for the major muscle groups at an intensity of 55 - 80% of 1-RM and CT
included walking/jogging at 50 - 80 % of maximal heart rate. Body weight and
height, physical activity level and maximal oxygen uptake (VO(2)max) were
measured before the training period. Isokinetic (60 and 180 deg x sec(-1)) and
concentric strength (1-RM in bench and leg press) were assessed prior to and at the
end of the training period. Hip flexion, extension, abduction, and adduction, shoulder
extension, flexion, and adduction, knee flexion, elbow flexion and sit-and-reach
score were determined before and at 8 and 16 weeks of training.
CONCLUSION: Results indicate that resistance training may be able to increase
range of motion of a number of joints of inactive older individuals (increased sit-andreach performance, elbow flexion, knee flexion, shoulder flexion and extension and
hip flexion and extension both mid- and post-training) possibly due to an
improvement in muscle strength.
Fatouros I.G. et al. The effects of strength training, cardiovascular training and their combination
on flexibility of inactive older adults. Int J Sports Med. 2002 Feb;23(2):112-9.
The main problems:
Obesity
Sedentary
Stress
Over weight: not only the
weighting machine
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TOFIS: “Thin outside, fat inside”
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Scientific research from Imperial College of London
2006 shows that people who would be considered
slim can have large quantities of fat within them.
% Body fat X BMI
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Conclusions:
 Sumo fighters can show lower levels of cholesterol than a
thin person. Bodybuilders has percentage of fat infinitely
lower than average population
 Tofis can have an unhealthy, even dangerous build-up of fat
around their organs,
 Low calorie diets without physical activity could be
damaging for health
Rejuvenation: the squaring of the circle
Life Style
Rejuvenation
Nutrition
Through BB
Lifestyle
Genetic
Heritage
Exercise
Close relationship between lifestyle
and hormonal secretion
Pituitary
Gland
Anabolic
Effects
Gonadas
Adrenals
Androgens
Cortisol
Catabolic
Effects
Decalogue of Immortality
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Sleep 7 to 8 hours a night
Always eat balanced and rich in proteins
breakfast
Increase into 5 the number of meals per day
Control calorie and fat intake (high unsaturated
fatty acids)
Take care of the teeth and chew correctly
Drink high amount of water
Control body weight
Exercise regularly with weights
Consume little or no alcohol
Don’t smoke
Anti-Aging Nutrition
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Essential part of
Anti-aging Medicine
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Natural alternative
and complement of
therapeutic drugs
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Improve life quality
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Prevent and reduce
muscular, joint and
bone injuries
Nutrition
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Diet:
 Caloric Intake
 Rational distribution of caloric intake
 Food Quality
 Protein Minimum
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Supplements:
Natural substances that help to complete diet
and to improve results
CALORIC INTAKE:
(calories/Kg. Body weight / day)
35-40 calories / Kg. / day for 20-55 years old
Since 55 years old:
35 cal/kg – 1% per year
Fats 0,8g/Kg (aprox. 15 to 20% of daily caloric intake)
Proteins 1,5g/Kg (aprox. 20% of daily caloric intake)
Carbohidrates 5 to 6g/kg (aprox. 60% of daily caloric intake)
Master Men Bodybuilding
(40-49 years / up to 90 Kg)
Master Men Bodybuilding
(40-49 years / over 90 Kg)
Master Men Bodybuilding
(50-59 years)
Master Men Bodybuilding
(over 60 years)