Never Stop Training – Here’s Another Reason!

January 18th, 2012

Introduction

Between the ages of 40 and 50 years we can lose up to 8% of our muscle mass. Once we hit 75 years of age, this loss of speed- and power-generating muscle accelerates to a loss of greater than 15% per decade. This loss can result in a significant decline in both sport performance and day-to-day functioning. However, most of the research into age-related functional decline has been undertaken in a sedentary older population. While exercise is known to alter the age-related decline in lean muscle mass and subsequent loss of functional performance, here is some research suggesting that staying involved with masters sport may limit or prevent the loss of muscle mass that happens in active older people.

 Where is the evidence?

A study recently published in the Physician and Sportsmedicine looked at whether the regular exercise undertaken by a group of masters athletes (runners, track and field athletes, cyclists and swimmers) was responsible for preventing the age-related loss of muscle. Forty (20 males and 20 females) healthy and uninjured ‘recreational’ masters athletes aged 40 – 81 years who trained 4 – 5 times weekly underwent tests of body composition (% body fat), muscle strength, and magnetic resonance imaging (MRI) of the quadriceps (thigh) muscle. The MRI allowed researchers to compare lean muscle mass, adipose tissue and intramuscular fat levels across ten year age groups 40-49, 50-59, 60-69, and > 70 years. The results showed that, in contrast to previous results from sedentary populations, masters athletes who train regularly preserved their lean muscle mass across the four age groups, and had no age-related increase in intramuscular fat stores. Unlike sedentary populations there was no significant loss of muscle strength until the 6^th decade and this was then preserved into the 7^th decade. However, there was an age-related increase in %body fat with age in both genders. Pleasingly, there was no age-related decrease in quadriceps strength per unit of quadriceps muscle area.

 What do we do now?

This study is not alone in its findings and adds more weight to the argument for lifelong exercise. Preservation of muscle mass and lack of intramuscular fatty infiltration is likely to not only preserve functional capacity but also reduce chronic disease and disability into older age. The health care and social costs of loss of lean muscle mass, weakness, and senior disability are staggering. In 2000, U.S reports suggest more than $18.5 billion in health care costs were directly attributable to sarcopenia (loss of muscle mass). This accounts for approximately 1.5% of all health care expenditure and equates to between $800 to $900 per sarcopenic person. With an aging population, these costs will only increase. Harnessing the benefits of weight training intervention and/or regular aerobic exercise to maintain and build muscle mass and strength, thus preventing loss of independent function and disability, is not only logical but is becoming a social imperative. A reduction of 10% in the prevalence of sarcopenia would result in savings of $1.1 billion per year in health care costs. The message is clear. Not only should we Just Do It! We should Keep Doing It! Exercise that is!

For more on the importance of exercise (in particular weight training) for maintaining health and performance in masters athletes, see Chapter 7 (Strength and power training for the masters athlete) of Peter Reaburn’s book The Masters Athlete.

Source: Wroblewski, A et al; (2011). Chronic exercise preserves lean muscle mass in masters athletes. Physician and Sportsmedicine. 39(3): 172-178.

Thanks to Rob Stanton MHMSc for contributing the above article. Rob is an Exercise Physiologist and Level 2 Strength and Conditioning Coach. He is a co-founder and Director of Vector Health. Rob has over 15 years experience in the assessment and prescription of exercise for athletes, rehabilitation and in the management of chronic disease. He is a former coach of Australian Powerlifting teams, Queensland Academy of Sport regional Strength and Conditioning supervisor and has worked with athletes from grass roots to Olympic level. He’s also a great guy! Rob can be contacted by email at rob@vectorhealth.com.au if you are looking for help with training programs, particularly weight training programs.

Browse related items: muscle mass, strength training, weight training

Popular Supplements May Increase Death Risk

November 14th, 2011

Introduction

A recent study of almost 40,000 older women examined the association between vitamin and mineral supplement use and death rates.  The study showed that some common supplements appear to actually increase the risk of dying. Finnish and American scientists found that multivitamins, vitamin B6, folic acid, iron, magnesium, zinc, and copper, were all associated with increased risk of death in older women. Conversely, they found that the use of calcium reduced the risk of death.

The Research

38,772 older women from the Iowa Women’s Health Study were surveyed on their vitamin and mineral supplementation practices in 1984 (average age 61.6 years), 1997, and 2004. Through to the end of 2008, deaths were identified through the State and National authorities with 40.2% of the original women having died. The statistical analyses adjusted for levels of education, health risk factors such as high blood pressure and diabetes, smoking status and levels of physical activity.

The Results

The use of multivitamins increased the risk of death by 2.4%, vitamin B6 by 4.1%, folic acid by 5.9%, iron by 3.9%, magnesium by 3.6%, zinc by 3.0% and copper by 18.0% when compared to non-use. In contrast, use of calcium decreased risk of death by 3.8%.

So What?

Given that more than 30% of adults from high-income countries like ours take vitamin and mineral supplements, these results strongly suggest that eating a well-balanced and more natural diet emphasising a range of coloured natural foods is the way to go. The researchers in this study concluded that they see little justification for the general and widespread use of dietary supplements. However, they do suggest that they be used with a medically-based cause such as symptomatic nutrient deficiencies. Bottom line is ensure that you eat a well-balanced diet that takes into account your age, health status, training intensity and volume. If in doubt, visit an accreditted sports dietitian.

Source: Mursu, J. and others. (2011). Dietary supplements and mortality rate in older women: The Iowa Women’s Health Study. Archives of Internal Medicine. 171: 1625-1633.

Browse related items: health benefits, mortality, supplements

Masters Athletes and Incontinence

October 17th, 2011

Introduction

Urinary incontinence has a high prevalence amongst the older population in general and particularly in older athletes, with prevalence rates up to 60%. The condition presents as a significant barrier to sports participation and socialising socialisation. Risk factors include being overweight, lack of general fitness, persistent straining or heavy lifting, chronic constipation or cough and, for women, childbirth. There are at least 2 types of urinary incontinence; stress urinary incontinence (SUI) and urge urinary incontinence. Stress urinary incontinence is the most prevalent in older athletes and occurs where there is involuntary leakage of urine during coughing, sneezing, lifting, or exercise. But fear not, there are ways we can beat it including Kegal exercises.

The Problem

A recent review of urinary incontinence in athletes reported that SUI appears to have a higher prevalence in athletes than the general population. It also appears the prevalence is higher in running and jumping-based sports, compared to lower impact activities. This may be due to progressive fatigue of the pelvic floor muscles. During high impact activities the repetitive strain on these muscles may result in fatigue, possibly leading to SUI. In support of this progressive fatigue theory, one study reviewed showed that the prevalence of SUI is greater in the latter part of a training session or competition event.

The Solution

There are a number of potential solutions to the problem.

1. All athletes, regardless of age or gender should undertake a pelvic floor assessment with a trained professional in order to prevent or manage the risk of SUI.
2. Where needed, further consultation with your family doctor may be valuable. They may recommend a referral to a Urologist, Urogyeanocologist or specialist continence physiotherapist.
3. Athletes, particularly female athletes should ensure pelvic floor exercises, sometimes called ‘Kegal exercises’ are performed regularly and correctly.

Pelvic floor exercises are deceptively easy to perform but are often performed incorrectly. The following brief instructions may assist. However, you should seek the advice of a trained professional if you are unsure.

1. Correctly identify the muscles that need to be exercised by sitting or lying comfortably with the muscles of your thighs, buttocks and abdomen relaxed.  Tighten the ring of muscle around the back passage as if you are trying to control diarrhea or wind, and then relax.
2. Practice this movement several times until you are sure you are exercising the correct muscles. Alternatively, when passing urine, try to stop the flow mid-stream, and then restart it. You should feel an inward, upward lifting sensation, followed by a relaxation. Women may feel a tightening of the vagina; men may feel a tightening of the scrotum.
3. Exercise these muscles by tightening and drawing in around the anus and the urethra at the same time, lifting upwards and inwards. Hold for a count of five, breathing normally, and then relax.
4. Rest for at least 10 seconds, and repeat the ‘lift, hold and let go’ sequence for up to 10 repetitions.
5. Do NOT hold your breath, or tighten the buttocks, thighs or abdominal muscles.
6. Repeat this program three to five times every day.

Remember ‘Perfect Practice makes Perfect’ and seek help if needed. You might also want to check out these websites for more detailed information:

• http://www.bladderbowel.gov.au/
• http://www.continence.org.au/ (The ‘Resources’ link has some excellent information)

Source: Popova-Dobreva, D; (2011). Urinary Incontinence among athletes. Bulletin of the Transilvania University of Brasov Series VIII: Art • Sport • Vol. 4 (53) No. 1

Written by Masters Athlete supporter Rob Stanton who is an Accredited Exercise Physiologist and co-founder and Director of Vector Health. Rob has over 15 years experience in the assessment and prescription of exercise for masters athletes, rehabilitation and in the management of chronic disease. He is a former coach of Australian Powerlifting teams and has worked with athletes from grass roots to Olympic level. Rob can be contacted by email at rob@vectorhealth.com.au for help with resistance training and conditioning programs.

Alcohol Consumption and Body Weight

September 7th, 2011

Introduction

Most masters athletes enjoy a quiet drink or two, some like a few loud one or three! For me, masters sport is about fitness, fun and friendship. Theoccasional drink with friends and fellow competitors is part of life as a masters athlete. At most masters games and indeed most competitions I go to, there is always the pre-event socialising and the post-event partying, both normally accompanied by a drink or three. Alcohol contains 29 kilojoules (7.1 Calories) per gram, almost as much as fat (37 kJ, 9 Cal), and more than carbohydrate (17 kJ, 4.2 Cal) or protein (17 kJ, 4.2 Cal) per gram. While I’ve always believed alcohol might tend to pack on the weight, recent research doesn’t confirm a positive relationship between alcohol consumption and weight gain - at least in light to moderate drinkers.

The Research

A recent review published in the prestigious peer-reviewed journal Nutrition Reviews looked at all research studies published between 1984 and 2010 that had examined the effect of alcohol on body weight.  31 studies were selected to be relevant, with high quality research design and methods.

The Findings

1. Overall results found no positive relationship between alcohol consumption and weight gain, except in studies on heavy drinkers (4 or more drinks / day).
2. Light-to-moderate alcohol intake (1 or 2 drinks / day), especially wine intake, may be more likely to protect against weight gain.
3. In contrast, consumption of spirits, was shown to be positively associated with weight gain.
4. Red wine may reduce the effect of alcohol on obesity due to it containing polyphenols.

So What?

The research strongly suggests that light-to-moderate alcohol intake, especially wine, has no harmful effects on weight gain. However, drinking spirits, especially whan taken with soft drinks that are high in energy (e.g. rum and coke or scotch and dry) appears a no-no for masters athletes wanting to manage their weight. Chapter 17 of my recently published book The Masters Athlete has a chapter devoted to weight control in masters athletes. Biased as I am as the author, it’s the only information I’ve ever read that examines what science says about losing weight safely and effectively as an older athlete.

Looks like that regular Friday night bottle of (white!) wine with my beautiful wife Claire at the end of a working week is good for my health and will remain on the agenda!

Source: Sayon-Orea, C. et al. (2011). Alcohol consumption and body weight: a systematic review. Nutrition Reviews, 69(8): 419-431.http://www.ajcn.org/content/81/1/215S.full

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Why do we do it? Results from the World Masters Games (2009)

September 7th, 2011

Introduction

Sometimes I think I’m seen as a fitness fanatic, an obssessive-compulsive exerciser, an exercise addict. For me, it’s just normal, it’s what I do, it’s just part of my normal day. It’s only when I get together with mates or am hurting climbing a hill by myself on the bike, or 2 hours into a run in the heat that I sometimes think, why do I do these things? For me personally it’s about health and fitness, weight control (love that food!), it’s pushing the limits to see what my body can or can’t do, how I respond to training, and to be honest, keeping youngsters honest! Here is some recent research that found that for athletes competing at the 2009 World Masters Games in Sydney, it is socialising, getting physically fit and improving PB’s that are the key drivers. 

The Research

This study evaluated psychological constructs of health, physical fitness, mental health states, and social dimension factors in sport that were associated with factors to participate in sport and physical activity based on responses from the 2009 World Masters Games in Sydney. The sample consisted of 7846 athletes who competed at the games and who completed a 56-item sports participation survey using a 7-point Likert response (1 – not important to 7 – very important). Questions focuses on factors thought to promote participation, such as weight control, living longer, improving mental health (self-esteem, mood states), improving physical health and factors related to the athlete’s competitive perspective.

The Results

 The most significant factors related to participation of athletes at the World Masters Games in 2009 were the socialising environment of sport, getting physically fit, and improving personal best performances. Other factors such as weight loss, improving mental health, and living longer were not identified as important determinants of spprts participation at the Games. The table below shows the top 10 (of 56) ‘very important’ factors.

So What?