How To Age More Slowly…

by Maren Sederquist, MES, CSCS, CPT

Maintain your vitality and postpone any disability by controlling certain physiological factors that are associated with aging.

Here are 10 factors . . . and what you can do to revive them:

  1. Decrease in your Muscle Mass . . . Strength Training.
  2. Decrease in your Strength . . . Strength Training.
  3. Decrease in your Basal Metabolic Rate (BMR) . . . Strength Training.
  4. Increase in your Body Fat Percentage . . . Strength training, Moderate Caloric Intake Reduction, Cardiovascular Exercise.
  5. Decrease in your Aerobic Capacity . . . Cardiovascular Exercise.
  6. Decrease in your Body's Blood Sugar Tolerance (adult onset diabetes implication) . . . Strength Training, High-fiber Lowfat Diet, Cardiovascular Exercise.
  7. Rise in your Cholesterol / HDL Ratio . . . Diet Low in Saturated Fat and Cholesterol, Cardiovascular Exercise, Strength Training (to help you lose body fat).
  8. Rise in your Blood Pressure . . . Cardiovascular Exercise.
  9. Decrease in your Bone Density . . . Strength Training, Diet with Enough Calcium, Cardiovascular Exercise.
  10. Decrease in our Body's Ability to Regulate Its Internal Temperature . . . Strength Training, Cardiovascular Exercise. (Evans, W., & Rosenberg, I. H. (1991.) Biomarkers: The 10 Determinants of Aging You Can Control. New York: Simon & Schuster.)

Notice that strength training can improve 8 out of 10 of your factors!

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