Transcript Fit Over Forty, The Middle Age Athlete

“Benefits of Exercise“
DANIEL KRAEGER, DO
DIRECTOR, POINT SPORTS MEDICINE CENTER
Exercise is an Investment –
Pay it forward
“If I knew I was going
to live this long, I'd
have taken better
care of myself.”
Mickey Mantle
Why Should We exercise?
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The percentage of obese kids & teens has more
than doubled in the past 30 years
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Only about ½ of U.S. young people (ages 12-21)
regularly participate in vigorous physical activity
Why Should We exercise?
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By age 65, individuals who
haven’t engaged in exercise
on a regular basis can
incur a decrease in their
muscle strength by as
much as 80%
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By age 80, sedentary individuals will lose about ½ of their
muscle mass
Why Should We Exercise?
-Women
Research shows that
women athletes are 30 – 40%
weaker in the upper body
than male athletes
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Loss of muscle mass is directly related to loss of bone.
Decreased muscle = decreased stress on bone by the muscle
= decreased bone mass
Why Should We Exercise?
-Men
Men who spend >4hr/wk watching
TV were more than four times as
likely to be obese as men who
watched TV <1hr per week
Am J of Public Health, 86, 1996
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Study showed 59% of
owners of obese dogs
are obese themselves
Modern Veterinary Practice
Why Should We Exercise?
-Men
We know from studies that there is a direct correlation between
the time spent exercising and the percent of body fat in middle
age men
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Men should be between 12-15% body fat
Women should be between 20 -23% body fat
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Benefits of Exercise
For All Ages
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Exercise improves your mood
exercise releases endorphins
which are “feel good” chemicals
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Exercise helps you manage your weight
physical activity burns more calories than being sedentary
Benefits of Exercise
For All Ages
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Exercise boosts your energy level
physical activity increases blood flow three to four times more than
normal, delivering more oxygen & nutrients to your cells
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Exercise promotes better sleep
regular physical activity helps you fall asleep faster and deepens your sleep
Benefits of Exercise
Combats Chronic Diseases
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Increased cardiovascular function
Improved respiratory function
Increase metabolism of carbohydrates and lipids
Increase HDL levels
Increased sensitivity to insulin
Improved psychological functioning, selfconfidence, and self-esteem
Benefits of Exercise
Improve all cause mortality
Study done at Cooper Institute in Dallas,
Texas looked at 10,224 men and 3,120 women
for over eight years.
Of the 240 male & 43 female deaths…
*64% male deaths in least fit, 18.6% most fit
*39.% females in least fit, 8.5% in most fit
Kenneth Cooper, MD
Benefits of Exercise
Conclusion
Higher levels of physical fitness
delay all-cause mortality
primarily due to lowered rates
of cardiovascular disease and
cancer.
Blair et al, JAMA.
1989;262:2395-2401
Cooper Clinic – Dallas TX
Hidden Benefits
of Strength Training
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Increased bone mineral density
Improved glucose metabolism
Increased metabolic rate
Improved gastrointestinal transit
Reduced resting blood pressure
Improved blood lipid levels
Visible Benefits
of Strength Training
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Reduced body fat
Increased muscle mass
Reduced lower back pain
Reduced arthritic pain
secondary to joint
stabilization
Visible Benefits
of Strength Training
More energy due to increased muscle
glycogen (stored energy in muscle)
Untrained man = 13gm glycogen/kg of
muscle
Trained man = 32gm glycogen/kg of
muscle
Benefits of Strength Training
For The Elderly
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Walk faster
Climb steps easier
Improve posture
Increase energy
Increase Flexibility
Benefits of Strength Training
For The Elderly
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Decrease risk of certain diseases
Socialization (24% of current
households are single persons)
Improves sleep and lifts fatigue
Maintain independence
Benefits of Strength Training
For Women
Physical Strength
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Chores will be easier; lifting
kids, groceries, opening jar lids
for older women, etc.
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Research shows that moderate
weight training can increase a
woman’s strength by 30 to 50%
Benefits of Strength Training
For Women
Lose Body Fat
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Study by Westcott found women who strength trained three times per
week for two months gained two pounds of muscle and lost 3.5 pounds
of fat.
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For each pound of muscle, you burn 35 to 50 more calories each day!
Women gain strength without bulk
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Benefits of Strength Training
For Women
Improve Your Athletic Performance
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Golfers improve their driving power
Cyclists improve their endurance
Skiers improve technique & reduce injury
Benefits of Strength Training
For Women
Bone Mass
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Decrease risk of osteoporosis; strength training can
increase spinal bone density by 13% in six months
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A 12-year follow-up study showed that strengthening
the low-back muscles had an 80% success rate in
eliminating or alleviating low-back pain
What Strength Training
Can Achieve
In 12 wk strength training study, 60–70 yr old men
regained the fitness they lost in the previous 15 years
(may not be able to reverse disease)
What Strength Training
Can Achieve
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Study: men age 60-70, 12 wk strength
training program,
Lifted 3 times/wk, 3 sets of 8 reps at 80% of
one rep maximum.
When able to do 12 reps, increased wt.
RESULTS
 Muscle strength of quads doubled
 Muscle strength of hamstrings tripled
 Size of quad increased 15%, measured on CT
Little Known Benefits of Exercise
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Overweight, out-of-shape people don’t
benefit from exercise the way athletes do! A
trained or conditioned individual will burn
1/3 more calories when exercising
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Walking 2 miles in 45 minutes burns approx. 200
calories (< than 1 Snickers)
After 3 months of training, walking 2 miles in 45
min. burns off approx. 300 calories
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Little Known Benefits of Exercise
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By increasing muscle mass, you will
increase metabolism
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It takes more calories to maintain muscle
versus fat
Conditioning Program
Pit Falls
Choosing an
activity you don’t
enjoy
 Time of day for the
work out
 Starting out at too
high of intensity
 Not taking care of
old injuries
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Fitness Facilities
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Stevens Point YMCA
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Adventure 212
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Individual $507/yr.
Family $741/yr.
$60 joining fee
Individual $780/yr.
Family $2040/yr.
Fit Quest
Snap Fitness
Curves
Elite Muscle & Fitness
One On One Fitness Center
Should I Exercise At Home?
Home Fitness Facility
Aerobic equip. Treadmills, steppers, etc
$500 to $10,000
Home Fitness Facility
Bowflex: $700-$2,200
Home Fitness Facility
Total Gym: $250-$1,000 plus
Home Fitness Facility
Weights: 59¢-$8.00/pound & Benches $100 +
To set up a quality home gym, cost $3,000 or more (aerobic
equipment, weights & weight racks, and benches)
Exercise Keeps Us Young