On a global scale, the number of people over 60 yr is expected to more than double from 841 million in 2012 to more than 2 billion by 2050. This change in demographics will have profound implications for many aspects of life. Furthermore, Government bodies worldwide will be faced with considerable challenges related to aging…
What is creatine? The use of creatine (Cr) can be traced back to the early 1990s when several elite sprint athletes reported performance-enhancing benefits following gold medal winning performances at the 1992 Barcelona Olympic Games (Anderson, 1993). This sparked the birth of a new era with creatine gaining widespread popularity as a legitimate ergogenic aid…
What are they: Increases longevity and improves quality of life Helps manage hypertension and decreases heart disease Enhances sleep quality and quantity Prevents/treats type 2 diabetes & decreases inflammation Prevents cognitive decline & neurodegenerative disease Improves mental health Enhances skeletal health Maintains or increases lean body mass (muscle) Increases strength, power, speed and physical function Reduces body…
Several years ago researchers and authors Malhotra, Noakes & Phinney published an article in the British Journal of Sports Medicine titled: “It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet” (see here) This created quite a storm in several fields of scientific research including many fitness and…
“Intense resistance training without adequate aerobic endurance exercise may not be good for your cardiovascular health” FitGreyStrong 2019 The aorta (the largest artery in the body and that which sits at the top of the left ventricle, the heart’s muscular pumping chamber) can be assessed for arterial stiffness (the stiffer it is, the worst the prognosis)…
It is often assumed that the best type of exercise – for treating obesity and therefore reducing current widespread levels of societal adiposity – is to preferentially increase aerobic or cardiorespiratory physical activity rather than resistance exercise or training. This assumption is based on the premise that aerobic-based exercise substantially increases total daily energy expenditure…
This video is a must-watch for anyone over 55. In 13 minutes, FitGreyStrong explores 2 muscle groups – the Hip Flexors and the Dorsiflexors – that are often overlooked or simply just ignored, but which are crucial to maintain stability and high physical functioning in older adults. Crucially, the presentation helps explain what these muscle…
Many of you may have tried the ‘Old Man’ test. The test is a simple balance challenge where you put on your socks and shoes while standing on one leg. It’s a practical measure of lower-body strength, flexibility, and balance—key indicators of functional fitness and longevity. Struggling with this task may suggest a higher fall…
Recently I posted a short video on YouTube and Instagram encouraging older adults to proactively schedule and integrate rest and/or recovery-based exercise sessions into their week or training program. This video titled “How Much Recovery Do Older Adults Need Between Workouts? A Scientific Take” explores some of the evidence to consider for older adults when…
In part 1 of “12 reasons why older adults need to do resistance training exercise” I outlined some of the benefits to health that have been shown to occur as a result of partaking in regular resistance training exercise. The scientific evidence supporting the inclusion of resistance training as part of a healthy lifestyle is…