Research can provide important information to health and fitness professionals, but trying to keep up…
October 31, 2017 | John Paul Catanzaro
Research can provide important information to health and fitness professionals, but trying to keep up with it all can be overwhelming! Not to worry, I’ve done the legwork for you. Here are some current and not-so-current findings that I think you’ll find interesting.
The Anti-Aging Effect of Circuit Training
“Circuit strength training provides significant improvements in muscle strength, functional performance and anthropometric indicators in sedentary elderly women.”
Note: Check out the type of circuits that I use with my eldest client. If you’re more concerned about body composition than functional aging, here are 3 methods of circuit training to shed body fat quickly.
Omega-3’s Enhance Explosive Strength
“A healthy diet rich in n-3 PUFAs [omega-3 polyunsaturated fatty acids] can optimize the effects of resistance training on dynamic explosive strength capacity during isolated lower limb movements and multi-joint exercises in healthy elderly women.”
Note: Fish oil can certainly help you get in shape after the age of 50. Make sure to include it as part of your daily ritual. If you find it difficult to swallow large fish oil capsules, try the lean-forward technique.
Treat Depression with Magnesium
“Magnesium is effective for mild-to-moderate depression in adults. It works quickly [within 2 weeks] and is well tolerated without the need for close monitoring for toxicity.”
Note: I’ve talked about magnesium and its benefits many times in the past. As one of the top mineral deficiencies in North America, most people would do well by supplementing with magnesium. The drug finasteride, however, is a different story. I’ve never heard of a “finasteride deficiency,” yet people take this drug (which is often sold under the brand name Proscar or Propecia) to prevent hair loss. Of course, a drug without a side-effect is not a drug, and finasteride is no exception. It can lead to severe depression, even after it’s been stopped! If hair loss is a concern, a better option may be progesterone which can help cure depression in some cases as Dr. Serrano points out in this interview. Talk about it with your doctor.
Stronger Squat, Faster Sprint
“Increases in lower-body strength transfer positively to sprint performance.”
Note: Athletes should focus on the quality of strength in the gym, not the actual sporting movement – leave that for the field. Here are some more factors to consider when training athletes.
Tomorrow we’ll review research on training to failure, plyometric exercise and bone health, exercise interventions for cognitive function, and the effect of boron supplementation on steroid hormones.