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Category: Strength training over 60

Protein fuels muscle growth.

Just the other day, a client told me that her young grandson was getting too heavy for her to carry.  Looking ahead, she is concerned about her ability to keep up with him as he continues to grow.

She is like most people I train at 20 Minutes to Fitness. Most are here because they just want to be a little stronger or to get relief from some pain they are experiencing.

If you can relate, I have four words for you to remember:  PROTEIN FUELS MUSCLE GROWTH        .

Strength training is what we at 20 Minutes to Fitness are all about, and so that is what we focus on when we work with our clients. But to build muscle, protein is also a big deal. A huge deal, in fact. So are amino acids.

 What is protein?

Proteins are large, complex molecules made up of amino acids. These molecules play a crucial role in many biological processes, including building and repairing tissues. Yes, proteins are the building blocks of muscles, bones, skin, and other tissues. They help repair damaged cells and tissues, promoting their growth and maintenance.

What does that have to do with strength training?

It may sound counterintuitive, but you must break muscle down to build it back up stronger.  That’s what happens at 20 Minutes to Fitness. When a muscle gets physically worked, muscle fibers experience tiny injuries known as microtears.

In response to this stress, the body initiates a series of physiological processes that lead to muscle repair, growth, and adaptation. That includes sending good nutrition and blood to the area to heal. That is how you build muscle.

The process of repairing and adapting to microtears to increase muscle mass is called hypertrophy. It takes time to achieve hypertrophy.  That is why we recommend training only once, or perhaps twice a week at 20 Minutes to Fitness.  Ensuring adequate rest between workouts is critical to your body’s muscle repair process.

How can I change my eating habits to improve the results I get from my work out?

Your eating habits can have a direct impact on the success of your workout.  Here’s what you need to know:

  • Protein is essential. People who engage in strength training require more protein than those who are minimally active. Resistance training increases protein turnover, so it’s important to consume enough protein to provide a sufficient pool of amino acids for muscle repair and growth.
  • How much? Protein intake should account for 10 to 35% of daily calories, according to the 2020-2025 Dietary Guidelines for Americans. That’s 50 to 175 grams per day for someone who consumes 2000 calories daily.
  • What about amino acids? There are 20 different amino acids that combine to form proteins, nine of which your body cannot synthesize. You can only obtain these amino acids through your diet.
  • Can I take supplements? Amino acid supplements are rapidly absorbed into the bloodstream and can reduce the breakdown of muscle protein breakdown. However, they should be viewed as supplements to, not a replacement for, a healthy and well-rounded nutrition plan focused on whole foods. When choosing protein sources or supplements, the  bioavailability of amino acids, that is, how efficiently they are absorbed and utilized by the body, is an important consideration.
  • What to eat. A balanced diet that includes a variety of animal- and plant-based proteins, possibly supplemented with amino acids, can support strength training goals and promote lean muscle mass.

The bottom line

Protein supports muscle repair, growth and recovery. A balanced diet rich in protein is essential to improve physical strength and conditioning.

Protein fuels muscle growth.

Protein fuels muscle growth.

Contributed by:  Micah Fields, 20 Minutes to Fitness, Lakewood Ranch, FL

What’s your reason to get fit this year?

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People exercise for all sorts of reasons.

Everyone who trains at 20 Minutes to Fitness is here for a reason.

Of course, everyone wants to improve their physical fitness. They love that 20 Minutes to Fitness makes it possible to build strength and endurance with just ONE 20-minute session a week. They also appreciate the encouragement they receive from their personal coach, who stays by their side, setting each machine and making sure they use safe, proper form.

 Dig a little deeper, and you will learn that everyone who trains at 20 Minutes to Fitness has a reason why they want get fit. These reasons usually fall into one of several categories. What is YOUR reason? Or reasons? Many people have more than one!

  •  To meet a goal.

Some people want to be more competitive in sports. Or perhaps they want to be able to finish nine holes of golf without back pain. Or to walk three miles without fatigue. Some want to build strength so they can keep up with their children. Or their grandchildren. Or their great-grandchildren. For all these people, exercise is part of the solution.

  • So you can maintain your independence.

Most advertising for “people of certain age” focuses on senior living communities, reverse mortgages, medical alert devices and other reminders of their mortality. Some people don’t give up so easily. They exercise because it helps to keep them young. Building strength helps live independently, travel and check off items on their bucket list long into their golden years.

  • To look better.

There is often a bit of vanity behind the decision to get fit. Some people want to lose weight. Others want to maintain the weight they are at. Some want to build muscle because makes their clothes fit better. By helping to shape and tone the body, strength training does all these things.

The truth is people tend to carry themselves more confidently and have a better self-image when they look and feel strong. Strength-training also supports a healthy metabolism, helping efficiently burn fat long after a workout is complete. It’s the gift that keeps on giving!

  • To feel better.

Exercise increases the flow of oxygen in the brain and releases positive, mood-altering chemicals. Both can help reduce pain and increase brain function, as well as help combat anxiety and depression. Some people exercise to relieve stress and manage anxiety. Or because it improves the quality of their sleep and memory.

Regular exercise also boosts endurance and overall energy levels. Some find that can enhance their ability to cope with life’s challenges. In addition, meeting milestones provides a sense of accomplishment. Training at 20 Minutes to Fitness, some say, just feels good!

  • Because someone told you to.

Sometimes, the motivation to exercise comes from an outside source. It could be a doctor who is concerned about your blood pressure or bone health. Or a rehabilitation specialist who says you need to rebuild muscle following a surgery or illness. Or a physical therapist who thinks exercise will help reduce pain and improve mobility.

That “someone” could be a friend or relative who has reaped the benefits of exercise and wants you to experience them, too. Or it could be a stranger who opens a door or offers to carry a package, reminding you that you aren’t as young and strong as you once were. Some people listen to this advice because, deep down, they know the person giving it is right.

  • Because you’re looking ahead.

Unless we exercise our muscles properly, we can lose five to seven pounds of muscle tissue each decade of our adult lives. We also tend to gain fat as we grow older due to the slowing of our metabolisms and a decline in activity. The good news: strength-training can reverse muscle loss.

Exercise also helps maintain flexibility and reduces the risk of age-related joint issues. It may even contribute to a lower risk of cognitive decline in older adults. It can help stave off osteoporosis and control diabetes. In fact, next to quitting smoking, doctors say that building muscle is the best thing you can do to give yourself the best chance for a long and healthy life. For many, exercise is a long-term investment that delivers excellent return on their investment.

  • Because exercise is fun!

We hear from plenty of people who admit that they don’t like to exercise. At least they didn’t like it until they came to 20 Minutes to Fitness. Now they see getting fit in a whole new light. It’s not easy. But because the entire workout takes just 20 minutes, start to finish, they know they can do it.

Plus, some people say they enjoy the social interaction they find here. They get to know their coaches, most of whom have worked here many years and have a knack for making each 20-minute session fly by. Some become friends with other people who train at the same time as they do, week after week. Training at 20 Minutes to Fitness, they decide, makes exercise fun.

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Want to learn more about the people who build strength and fitness at 20 Minutes to Fitness? Check out this article from the St. Louis Post-Dispatch, which profiles three great examples. 

What’s your reason for getting fit in 2024? (stltoday.com)

Resolve to stop exercising in 2024

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You read that headline right. I’m here to tell you that 2023 can be the year you resolve, once and for all, to stop exercising. That’s because “exercise” – or at least what most people think of when they hear the word “exercise” is a chore.

Let me explain. Exercise is something many people don’t enjoy. Exercise takes time – at least three to six hours a week. It is tedious. It requires you to put on work-out clothes and go to places where you are forced to sweat in front of people you don’t know – or worse, people you DO know. And when you’re exercising, you’re never sure if you’re doing it correctly or safely.

But because they know it’s “good for them,” many people resolve to exercise on January 1 each year. A month later, when they’re tired, or busy, or haven’t seen the results they hoped for, they quit.

The truth is, most of us don’t really want to exercise as much as we want the benefits that exercise delivers:  We want to be strong and physically fit. We want to slow the aging process and lower our risk of disease. We want a good self-image.

What we really want, in other words, is MUSCLE

Doctors now believe that, next to quitting smoking, the single most important thing an adult can do to live a longer, healthier, pain-free life is to build their strength.

Muscle, it turns out, is the body’s master switch, the gatekeeper for long-term health. The good news is, you can build muscle without exercising – at least in the traditional sense. A scientifically based strength-building method known as slow cadence weight training makes it possible to achieve in one 20-minute session what might otherwise require three hours or more in the gym a week.

The Journal of Sports Medicine and Physical Fitness reports that slow cadence training results in a 50 percent greater strength gain than conventional weightlifting. It’s proven to build muscle better than aerobics, jogging, walking, biking and other traditional forms of exercise. In St. Louis, Sarasota and Tampa, this form of strength building is available at 20 Minutes to Fitness, a medically based center for people of all ages and fitness levels.

Build strength in just 20 minutes, just once a week

Depending on which studio you visit, you could train with a physical therapist or physical therapy assistant, an exercise physiologist or an experienced/certified personal coach. 20 Minutes to Fitness uses top-of-the-line MedX physical therapy equipment and safe, scientifically based training methods. There is no sweating, no workout clothes and no competition with the people who go to gyms to show off their physiques. And, again, all it takes is ONE 20-minute session a week. Your own trainer stays with you from start to finish.

When making your New Year’s Resolutions for 2024, don’t resolve to exercise. Resolve to get fit the smart way instead.

Contributed by Casey Schulte, P.T.  Casey is a physical therapist and general manager for 20 Minutes to Fitness in St. Louis.

Dick Smothers trained at 20 Minutes to Fitness in Sarasota, Florida.

Dick Smothers once said training at 20 Minutes to Fitness helped him get in the best shape of his life.

A TRIBUTE TO OUR FUNNIEST CLIENT EVER!

When we heard the sad news about the recent passing of Tommy Smothers, we at 20 Minutes to Fitness took our own trip down memory lane.  Tommy was one-half of a famous comedy duo, the Smothers Brothers. The other half of the duo was Tommy’s brother Dick, who trained at our studio in Sarasota, Florida.

If you are unfamiliar with the Smothers Brothers, we suggest taking a couple of minutes and reading this article from National Public Radio. Actually, go ahead and read it even if you DO remember the Smothers Brothers.

It will remind you of the many contributions Tommy and Dick Smothers made to comedy and American culture.  As the article explains, “Tom Smothers was not only an extraordinary comedic talent, who, together with his brother Dick, became the most enduring comedy duo in history, entertaining the world for over six decades — but was a true champion for freedom of speech, harnessing the power of comedy to push boundaries and our political consciousness.” As those of us who grew up then know, The Smothers Brothers Comedy Hour was Must-See TV in the 1960s.  

MORE ON THE SMOTHERS BROTHERS

As the article explains: 

“The brothers had seemed unlikely to make television history. They had spent the previous several years on the nightclub and college circuits and doing TV guest appearances, honing an offbeat comedy routine that mixed folk music with a healthy dose of sibling rivalry.

They would come on stage, Tom with a guitar in hand and Dick toting an upright bass. They would quickly break into a traditional folk song — perhaps “John Henry” or “Pretoria.” After playing several bars, Tom, positioned as the dumb one, would mess it up,” the article continues.  “And then (Tommy would) quickly claim he had meant to do that. As Dick, the serious, short-tempered one, berated him for failing to acknowledge his error, he would scream in exasperation, “Mom always liked you best!”

They continued that shtick on their show but also surrounded themselves with a talented cast of newcomers, both writers and performers.”  Glen Campbell was a regular musical guest on their TV show.  A young Rob Reiner and comedian Steve Martin both wrote for them. In fact, Steve Martin later presented the brothers with a lifetime Emmy in 2008.

DICK SMOTHERS TRAINED AT 20 MINUTES TO FITNESS IN SARASOTA

That same year — 2008 — Dick Smothers began training at 20 Minutes to Fitness in Sarasota. Dick later offered to write an ad for us, for which we will always be grateful.  We are sharing it here so you can read it, too. Today, we also offer our condolences to Dick and wish him and his family all the strength they need as they honor Tommy Smother’s life and mourn his passing.

20 years of 20 Minutes to Fitness!

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When Paul and Laura Miller first read in Newsweek about a 20-minute, once-a-week fitness regimen, they were skeptical.

The 2001 article, which described a safe way to lift weight in super-slow motion, seemed too good to be true.

But University of Florida Medical School research found the regimen improved strength, bone density and overall functionality in people of all ages and fitness levels. Lesley Stahl of 60 Minutes was a fan. So was Barbara Walters. Both trained at InForm Fitness, a New York City studio founded by fitness guru Adam Zickerman.

“For 20 minutes, I can do anything”

“I hate to exercise,” Walters admitted on The View, after demonstrating the techniques to viewers in 2002. “But for 20 minutes, I can do anything.”

Intrigued, the Millers traveled to New York to experience the workout firsthand. Soon they were hooked.

Later that year, they opened 20 Minutes to Fitness in Clayton. It was the first studio of its kind in the St. Louis area. Staffed by physical therapists and other professionals, it offered a safe, efficient way to build muscle.

Because the workout takes just 20 minutes, it also freed clients to spend the remaining 10,060 minutes in their week doing anything OTHER than think about exercise.

Early converts included Dick Smothers and pro and amateur golfers

Betty Cuniberti, a former Post-Dispatch columnist and breast cancer-survivor, was an early convert. Writing about her experience, she effused over the workout’s many benefits, concluding, “I never dreamed at age 55, I’d hit a golf ball so far or wear a skirt so short.”

KMOX radio’s Charlie Brennan has trained at 20 Minutes to Fitness since 2006 because “20 minutes, once a week is something I can stick with. Plus, it has the added benefit of working great.” Pro golfer Jay Delsing credits the workout with helping him build the strength needed to rejoin the PGA Champions tour after back surgery.

20 Minutes to Fitness today has locations in Chesterfield and Clayton, along with Tampa and Sarasota, Florida, where Dick Smothers of Smothers Brothers-fame trained, claiming the workout helped him get in “THE BEST SHAPE OF (HIS) LIFE.”

Builds bone density, improves your golf game

Since its founding, 20 Minutes to Fitness has trained countless doctors. Other clients include a former Olympic ice dancer, high school football players, grandmothers seeking to build bone density, busy corporate executives, avid cyclists, father-daughter duos and thousands of ordinary people just trying to live their fittest and best lives.

All say they appreciate the one-on-one, by-appointment-only training. They like that it requires no memberships or long-term commitments. Most importantly, they love the results.

As 20 Minutes to Fitness celebrates its 20th year, the Millers, general manager Casey Breslin, PT, and their staff still meet people who are skeptical of a 20-minute, once-a-week workout. They understand. They suggest you do the same thing they did.  Try it.

Your first workout, along with a health screening and consultation, is free.


A COVID UPDATE FOR OUR ST. LOUIS AREA FRIENDS

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You may have heard that St. Louis County Executive Sam Page has announced new COVID-related restrictions for the County, effective Tuesday 11/17. These restrictions affect gyms, which are now limited to 25% of their capacity.

The good news is, you can rest assured that 20 Minutes to Fitness in Clayton and Chesterfield is (and has always been!) working well UNDER 25% of our maximum occupancy.

In Clayton’s 3,000 square foot studio, 25% capacity means 25 people or fewer at a time. In Chesterfield’s 2,700 square foot facility, that means 22 people or fewer.

Since the pandemic began, we have allowed no more than 10 people on the floor at a time. (Even with the short overlap when clients are coming and going, we are still below the 25% limit.)

We also continue to follow CDC protocols for face coverings for trainers and clients, and we sanitize every piece of equipment after every use.

Our 20-minute, once-a-week workout is tailormade for this time when we must all limit our social contact.

Please continue to stay safe and rest assured that we are doing what we can to provide a safe and efficient place to build strength and stay fit!

Shirley Jorgenson of St. Louis celebrated a major health win this year: a 2% increase in her bone density, which she achieved WITHOUT prescription medication.

The news came just 2 years after her doctor initially diagnosed her with osteopenia, a precursor to osteoporosis.

The secret to her success? Once-a-week strength training at 20 Minutes to Fitness, along with over-the-counter calcium supplements.

“After weekly workouts with Cathy at 20 Minutes to Fitness, it was confirmed to me that this workout produces results,” said Joregenson. “My doctor told me, keep doing what you’re doing!”

Joregenson’s results confirm what research from Harvard Medical School and others has said all along: strong muscles lead to strong bones.

Most of us know that weight-bearing and resistance exercises build muscle mass and strength, but few understand what’s happening inside of our bones. Like muscles, our bones are living tissue that require exercise to become stronger, and numerous studies support that strength training plays a crucial role in slowing bone loss.

According to a Harvard Medical School Special Health Report, “Activities that put stress on bones can nudge bone-forming cells into action–the result is stronger, denser bones.” Strong bones can help minimize the risk of fracture due to osteoporosis.

After the age of 30, we lose more bone mass than we gain. A combination of age, sedentary lifestyles and poor nutrition deplete bone mass, leaving us fragile and at-risk for fracture. Harvard Medical School reports that an estimated 8 million women and 2 million men in the United States now have osteoporosis.  As the number of people with osteoporosis rises, so does the number of osteoporosis-related fractures.

These numbers point to an epidemic that requires life-long intervention. Once-a-week strength training at 20 Minutes to Fitness is just that.  Performed under the watchful eye of a physical therapist or personal trainer, workouts are safe for all ages — including people in their 80s and 90s.

Our medically based, load-bearing workouts help prevent osteoporosis by reducing bone loss and increasing bone density. Offsetting age-related decline in bone mass encourages power and balance and enhances strength and stability. They provide a host of other health benefits as well.

The proof is in our results.  Just ask Shirley.

To schedule a free consultation and first workout, find a location near you at 20MinutesToFitness.com

We TOLD you that exercise would help keep you young!

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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!