Category: Strength training over 60

We TOLD you that exercise would help keep you young!

And here is (even more) proof that you will benefit from our 20-minute, once-a-week workout. 

“The muscles of older men and women who have exercised for decades are indistinguishable in many ways from those of healthy 25-year-olds,” according the New York Times.

The Times reported on research that studied the muscles of active older adults. They found that the older men and women who exercised “had much higher aerobic capacities than most people their age…making them biologically about 30 years younger than their chronological ages.”

The New York Times also reports:

“The muscles of the older exercisers resembled those of the young people, with as many capillaries and enzymes as theirs, and far more than in the muscles of the sedentary elderly.

“The active elderly group did have lower aerobic capacities than the young people, but their capacities were about 40 percent higher than those of their inactive peers.

“In fact, when the researchers compared the active older people’s aerobic capacities to those of established data about “normal” capacities at different ages, they calculated that the aged, active group had the cardiovascular health of people 30 years younger than themselves.

“Together, these findings about muscular and cardiovascular health in active older people suggest that what we now consider to be normal physical deterioration with aging “may not be normal or inevitable,” Dr. Trappe says.”

You can read more about the study, conducted by researchers at Ball State University and originally published in the Journal of Applied Physiology, here.

When you’re finished, contact us to schedule a visit.

We’ll show you how you can build muscle safely and effectively in just 20-minutes a week.

A New York Times report looks at the impact of muscle loss as we age — and how to rebuild it.

If you are a woman over age 50, this NYT article may be the most important article you read all month. It explains the impact of muscle loss on functional decline. The good news is, the article reports, it is possible to regain lost muscle mass through strength training. And 20 Minutes to Fitness can help — no matter how old or out of shape you may think you are!

Some excerpts on muscle loss:

“I, like many people past 50, have a condition called sarcopenia — a decline in skeletal muscle with age. It begins as early as age 40 and, without intervention, gets increasingly worse, with as much as half of muscle mass lost by age 70.”

“As Dr. Jeremy D. Walston, geriatrician at Johns Hopkins University School of Medicine, put it, “Sarcopenia is one of the most important causes of functional decline and loss of independence in older adults.”

“But — and this is a critically important “but” — no matter how old or out of shape you are, you can restore much of the strength you already lost. Dr. Moffat noted that research documenting the ability to reverse the losses of sarcopenia — even among nursing home residents in their 90s — has been in the medical literature for 30 years, and the time is long overdue to act on it.”

Read the entire New York Times article here.

20 Minutes to Fitness builds muscle strength

20 Minutes to Fitness has clients in their 40s, 50s, 60s, 70s, 80s and 90s. All have benefited from our safe, supervised strength training program.  Our workouts are performed one-on-one on MedX physical therapy equipment under the guidance of a personal coach.  Our staff includes physical therapists and PT assistants and other highly trained professionals.

As the NYT reports, “Proper technique is critical to getting the desired results without incurring an injury.”  Contact us today about a free consultation and workout.

Sue Matlof

“My bone density had been decreasing, and I decided I had to add strength-training to my exercise. After 14 years, I keep coming because it’s fun, and I can do a lot for my health in just 20 minutes.”

Sue Matlof 14-year client of 20 Minutes to Fitness St. Louis

St. Louis Magazine reporter Jeannette Cooperman visited 20 Minutes to Fitness’ studio in Clayton and tried about our 20-minute, once-a-week strength training workout herself.  Then she wrote an article about what she experienced.

You can read it all here. Or here. Or here.  It’s all the same. We just don’t want you to miss it!

Have you been wanting to learn more about 20 Minutes to Fitness? Here’s your chance! Show Me St. Louis recently stopped by our studio in Clayton and spoke with Megan Arney, PTA, one of our fitness coaches, as she led a training session.

Worried about osteoporosis? Then you should read what 20 Minutes to Fitness client Dorothy Menetre has to say!

I came to 20 Minutes to Fitness because I was bored with the routine of a “regular” gym. It had become monotonous, and I was totally “burned out.”

I enjoy the fact that I can now do 20 minutes, once a week, and I am finished. The benefit I was not expecting is that a recent bone density scan showed a slight improvement in my bone density over the past two years. That is really exciting for me, and it will keep me returning for my 20 minutes.

Thanks very much, 20 Minutes to Fitness!

Dorothy Menetre
St. Louis, Missouri

Can you actually rebuild muscle mass after age 60?

At 20 Minutes to Fitness, we’ve been answering “YES” to this question for almost 15 years. And we’re not alone.  According to the doctor quoted in this New York Times article,

“…men and women in their 60s and 70s who began supervised weight training developed muscles that were as large and strong as those of your average 40-year-old.”

You can read the entire article by clicking here.