Addressing Misconceptions About Resistance Training and Anti-Aging
Recent online discussions have criticized the idea that resistance training alone is sufficient for anti-aging, suggesting that VO2 max is a more critical factor. Some have even referenced Dr. McGill's views on weight training to support this argument. I want to share my perspective on these claims, clarifying what I believe to be a more nuanced understanding.
Debunking the "Resistance Training Only" Myth
First, I've never encountered anyone advocating that resistance training is the only way to combat aging. Such a statement would be overly simplistic and inaccurate. The idea that only one method is effective is often a sign of a flawed argument. A holistic approach, supported by scientific evidence, is always more reliable.
The Importance of Defining "Heavy" Weight
The term "heavy weight" needs clarification. It is better to use the term "intensity" to define "heavy weight." What constitutes "heavy" is relative. The word "heavy weight" can be off-putting or even perceived as dangerous, especially for older individuals who might associate it with youth and physical risk.
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Intensity is relative: 100 kg might be high intensity for one person, while 30 kg might be high intensity for another.
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Intensity and Anti-Aging: Moderate to high-intensity exercise, including resistance training, is unavoidable for effective anti-aging. Numerous studies support the importance of intensity in training, both for weight training and aerobic exercise.
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HIIT and Health: High-Intensity Interval Training (HIIT) has been shown to offer greater health benefits than low-intensity, long-duration exercise.
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Removing Intensity: Without intensity, exercise will still provide benefits, but the results will be less significant.
VO2 Max as the Sole Anti-Aging Key?
While VO2 max is crucial for cardiovascular fitness and reducing the risk of all-cause mortality, it's not the only factor in aging. If your goal is specifically to improve cardiovascular fitness, VO2 max is a key metric.
The Multifaceted Nature of Aging
Human aging is a complex process affecting various organs at different rates. The decline in one organ may not significantly impact overall health. For example, skin aging, while affecting appearance, has less direct health consequences than the decline in cardiovascular or musculoskeletal function.
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Activity as a Key Indicator: A significant decline in physical activity is a major sign of aging and has a great impact on health.
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Cardiovascular vs. Musculoskeletal: While both systems are interconnected, cardiovascular aging has better-defined screening and promotion strategies compared to the prevention and treatment of musculoskeletal decline, which is largely limited to exercise.
The Evolution of Exercise Perceptions and the Role of Resistance Training
Aerobic exercise has gained wider acceptance due to earlier promotion and awareness. It is not to say that aerobic exercise is not important. Once, jogging was considered unconventional. It wasn't until the 1950s and 60s, with figures like Arthur Lydiard and Bill Bowerman promoting it, that jogging gained popularity.
The word jogging barely appeared in Newspapers before 1960s. Similarly, the concept of aerobic exercise didn't gain widespread recognition until the 1970s. Weight training gained traction later, around the 1980s. This explains why the medical and public health sectors might be more cautious about resistance training.
Practical Approaches to Training Older Adults
When working with older individuals, especially those with significant decline, the approach must be carefully considered. You can't immediately start them with running, sprinting, or plyometrics. It is important to implement some exercise, and not neglect it completely. Instead, start with fundamental strength training using resistance bands or bodyweight exercises, gradually increasing intensity as stability and movement patterns improve. This is the approach often used in fitness centers when training older adults.
- Progressive Approach: First build a solid foundation of activity and movement capabilities.
For those with good mobility, diverse exercises are possible. However, if mobility is limited, a different approach is needed. You cannot drastically increase VO2 max if walking is already painful due to conditions like osteoarthritis. In such cases, low-intensity resistance training is a more practical starting point.
Understanding Training Intensity and Individual Limits
The optimal training intensity is not simply "the higher, the better." There is a range within which higher intensity yields better results. However, exceeding that range doesn't necessarily translate to greater health benefits. Similar to running a 100m race, achieving a faster time within a reasonable range (e.g., 11 seconds) is better than a slower time (e.g., 13 seconds), but it doesn't mean an even faster time (e.g., impossible) would automatically be healthier.
It is important to recognize the limits of intensity. Experts' opinions should be considered but not overinterpreted. Ultimately, practical training, clinical observation, and personal experience are crucial. Evidence-based science should serve as a guide for a reasonable approach.
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