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Wisdom Wednesdays - Why You Need To Lift Heavy Shit As Well As Do Cardio · Hardiness with Dr Paul Taylor

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  Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. For
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  Speaker 1: the last couple of weeks, I've talked about the impact
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  Speaker 1: of cardiovascular exercise on our overall health and longevity, and
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  Speaker 1: this week I want to talk about why it is
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  Speaker 1: really critical that we also do strength training or resistance training.
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  Speaker 1: And what we find is that when you look at
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  Speaker 1: the data I'm talking particularly from Australia here, we know
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  Speaker 1: that adherence to the recommended guidelines around general exercise are
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  Speaker 1: not horrendous. Kind of eighteen to twenty four year olds
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  Speaker 1: about eighty percent to one hundred and fifty minutes a
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  Speaker 1: week or more, and when you get the forty five
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  Speaker 1: or fifty to fifty four, it's still above seventy percent
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  Speaker 1: and just trails off a little bit below seventy percent
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  Speaker 1: when you get to the fififty five to sixty four
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  Speaker 1: year olds. But when it comes to doing strength training
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  Speaker 1: on two or more days of the week, which is
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  Speaker 1: part of the guidelines, only about thirty five percent of
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  Speaker 1: eighteen to twenty four year olds do it, and it
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  Speaker 1: drops right off continuously to the point where it's forty
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  Speaker 1: five to fifty four year olds and fifty five and over,
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  Speaker 1: you only get twenty percent doing those muscle strengthening activities.
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  Speaker 1: So why is muscle strength really important independently of cardiovascar exercise. Well,
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  Speaker 1: to look at that, let's let's look at the two
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  Speaker 1: biggest killers in most developed nations there are cardiovascular disease
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  Speaker 1: and dementia. And we know I've talked about how aerobic
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  Speaker 1: exercise or cardiovascular exercise is really good for the heart. Obviously,
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  Speaker 1: you know it helps to improve our cardiovascular efficiency at
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  Speaker 1: lower's blood pressure. It actually improves your lipid profile, but
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  Speaker 1: it also has impacts upon the heart through improved endothelial function.
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  Speaker 1: It reduces the stiffness of our arteries and the chambers
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  Speaker 1: of our heart, and it enhances our efficiency. But resistance training,
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  Speaker 1: on the other hand, that actually, while it builds muscle,
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  Speaker 1: and everybody gets that it builds muscle, it is also
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  Speaker 1: got some significant cardio metabolic benefits and one of those
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  Speaker 1: biggest things is around improving insulin sensitivity, reducing a risk
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  Speaker 1: of type two diabetes and dementia. But also it has
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  Speaker 1: a positive impact on blood pressure. Again, resistance training can
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  Speaker 1: improve your lipid profiles as well, similarly to aerobic exercise,
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  Speaker 1: and it also increases our lean mass obviously and our
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  Speaker 1: base of metabolic rate, which are important in the overall
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  Speaker 1: management of disease. But when it comes to the heart,
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  Speaker 1: it also increases iocardial thickness without affecting the chamber size.
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  Speaker 1: So it's actually making the heart stronger in a way
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  Speaker 1: that is different to aerobic exercise. And then that actually,
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  Speaker 1: if you think of that chamber is stronger, it enhances
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  Speaker 1: your vascular function and reduces the workload on the heart
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  Speaker 1: by actually then reducing the blood pressure. So we know
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  Speaker 1: that combining the two of them are best for the heart.
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  Speaker 1: And we know that particularly grip strength and muscle mass
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  Speaker 1: have a very protective effect on dementia. We know that
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  Speaker 1: it is predictive. Your grip strength in your fifties and
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  Speaker 1: sixties is actually highly predictive of whether you're going to
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  Speaker 1: get dementia. And it's not because strong forearms prevent dementia.
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  Speaker 1: It's because that grip strength is a proxy for overall
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  Speaker 1: muscle mass, and your muscle is the biggest sink for
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  Speaker 1: glucox you know, it hoovers up those glucose and it
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  Speaker 1: actually preserves our insulin sensitivity, which is really really important.
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  Speaker 1: And we know that dementia is actually a major public
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  Speaker 1: health priority globally. It is now the biggest killer of
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  Speaker 1: females in Australia and in many other developed nations. So
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  Speaker 1: cardiovasculities and dementia are one and two. And when it
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  Speaker 1: comes to particularly resistance training, let's just talk about socarcopenia.
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  Speaker 1: So that is a condition that has progressive generalized loss
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  Speaker 1: of muscle mass and function as we age, and studies
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  Speaker 1: show that it affects about fifteen percent of adults that
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  Speaker 1: are sixty five years and over, and then it accelerates
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  Speaker 1: massively and is very prevalent in those over seventy five.
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  Speaker 1: And it's not uncommon for the time that people read
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  Speaker 1: seventy five or really that they would have lost up
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  Speaker 1: to half of their muscle mass. And that is highly
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  Speaker 1: associated with cognitive decline. Right, And it's because, as I said,
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  Speaker 1: that muscle is a sink. But there are other things
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  Speaker 1: that we don't understand. Sorry, but when I said, I
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  Speaker 1: think I mean a sink for glucose. But there's all
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  Speaker 1: other things that are really important. I have talked before
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  Speaker 1: about myokinds, and I call them magical myokinds. These are
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  Speaker 1: molecules that are produced in your contracting muscle which actually
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  Speaker 1: get outside of your muscles and have what we call
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  Speaker 1: pleotrophic effects that means widespread effects throughout your body and
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  Speaker 1: your brain. We know they play a significant role in
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  Speaker 1: many organ's physiology and regulation, including our brain tissue. And
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  Speaker 1: we know that that loss of muscle mass and function
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  Speaker 1: are also associated with higher levels of inflammatory markers and
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  Speaker 1: oxidative stress, and also vascular issues. So when we have
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  Speaker 1: more muscle and we are using that muscle, we're contracting it,
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  Speaker 1: we are actually producing the world's best medicine. Every single day.
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  Speaker 1: Exercise has been shown to prevent and or treat twenty
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  Speaker 1: six of the most common chronic diseases, and most of
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  Speaker 1: that are a lot of it is through the impact
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  Speaker 1: of these myokinds. So we get the benefits from our
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  Speaker 1: cardiovascular system of exercise in general, and particularly cardiovascular exercise,
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  Speaker 1: But then these muscle miokinds have widespread effects throughout our
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  Speaker 1: body and brain, improving the health of your immune system,
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  Speaker 1: your gastrointestinal system, your stress response system, remodeling bone and
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  Speaker 1: muscle throughout your life. But they have amazing effects on
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  Speaker 1: our brain function as well. And then the other thing
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  Speaker 1: is we think about it as you lose muscle, and
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  Speaker 1: particularly as we age, we lose our fat fast twitch
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  Speaker 1: muscle fibers, the ones that are to do with contracting quickly.
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  Speaker 1: They are the muscle fibers that help you to recover
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  Speaker 1: your feet or reach out and grab something whenever you've tripped.
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  Speaker 1: We now know if you're sixty five years and older
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  Speaker 1: and fall to the sixth biggest killer, and if you
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  Speaker 1: fall over and break a hipper of pelvis, you got
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  Speaker 1: a fifty percent chance of being dead within the next
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  Speaker 1: five years. And we know that falls are the fifth
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  Speaker 1: biggest killer of people over the years of seventy five.
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  Speaker 1: But it's not just falls, it's when you lose muscle
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  Speaker 1: and particularly those fast twitch fibers, we start to lose
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  Speaker 1: our capacities for daily living. And as that sarcopenia accelerates,
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  Speaker 1: then people are less able to get up and out
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  Speaker 1: of their chair effectively, to climb stirs, to go out
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  Speaker 1: and interact with the world, to get on buses, to
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  Speaker 1: get on planes, to lift stuff above their head, and
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  Speaker 1: then they start to socially withdraw. And then when you
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  Speaker 1: socially that is the worst thing possible for your brain.
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  Speaker 1: So to kind of summarize this whole thing. We know
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  Speaker 1: that resistance training it has independent effects cardiovascular effects, so
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  Speaker 1: really helpful from that perspective, but helps to preserve our muscle.
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  Speaker 1: And I think our skeletal muscle is one of the
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  Speaker 1: most important organs in the body, and we know that
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  Speaker 1: those mild kinds are really really critical for the good
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  Speaker 1: functioning of all of your organs. Those maccounts are anti inflammatory,
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  Speaker 1: to help to combat oxidative stress and actually combats all
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  Speaker 1: the major hallmarks of aging. So that's why we all
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  Speaker 1: need to lift heavy shit. I don't care what age
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  Speaker 1: you are or what sex you are. Yeah, gotta lift
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  Speaker 1: heavy shit. And that becomes more and more important as
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  Speaker 1: you get older, and especiallyally for females as they go
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  Speaker 1: post menopause, resistance training becomes one of the most important things.
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  Speaker 1: I'm actually going to do a whole podcast on this
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  Speaker 1: later on on resistance training and particularly as we get older,
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  Speaker 1: the things that we need to focus on. But we
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  Speaker 1: just have to preserve that muscle because if you start
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  Speaker 1: to lose the muscle through syclopnia, it increases the risk
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  Speaker 1: of our whole host of diseases of both the body
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  Speaker 1: and the brain because you are just losing the world's
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  Speaker 1: best medicine and that's Mile Kinds. And next week I'm
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  Speaker 1: going to look at how to design a good strength
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  Speaker 1: training or resistance training program throughout the ages. Catch you
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  Speaker 1: next time.