Latest news with #resistancetraining
Yahoo
2 days ago
- Health
- Yahoo
Exercise Can Help Fight Breast Cancer, Experiments Show
A single bout of physical activity could fill the bloodstream with cancer-busting allies. In an experiment involving 32 breast cancer survivors, a 45-minute session of either resistance training or high-intensity interval training resulted in a surge of messenger proteins in the blood. When these players, called myokines, were introduced to breast cancer samples in the lab, they suppressed the growth of tumors by up to 30 percent. Related: "The results from the study show that both types of exercise really work to produce these anti-cancer myokines in breast cancer survivors," says lead author and exercise researcher Francesco Bettariga from Edith Cowan University in Australia. "The results from this study are excellent motivators to add exercise as standard care in the treatment of cancer." The current experiments tested the blood of participants for myokines before exercise, immediately following, and 30 minutes after. Those allocated to the resistance training group performed chest presses, seated rows, shoulder presses, lat pulldowns, leg presses, leg extensions, leg curls, and lunges. Those allocated to the high-intensity interval training, meanwhile, performed sets on the stationary cycle, treadmill, rower, and cross-trainer. Ultimately, these exercises drove a short-term uptick in three types of myokine: decorin, IL-6, and SPARC. Skeletal muscle secretes myokines into the bloodstream in response to exercise to stimulate growth or burn fat, though the proteins are known to also have anti-inflammatory effects. Preclinical and experimental studies have shown these effects suppress growth in different tumors, including breast cancer. Until now, it was not known if the same phenomenon occurred among cancer survivors. Triple negative cancer cells which form certain kinds of breast cancer lack hormone receptors, so they were not expected to respond to hormonal fluctuations linked to exercise. Nevertheless, Bettariga and colleagues found that the cancer cells were impacted by exercise-associated myokines in the lab. The findings join a growing number of studies that suggest myokines may have the potential to fight cancer. "Our findings demonstrate that both resistance training and high-intensity interval training elicit acute changes in circulating myokines and reduced cancer cell growth, which may contribute to proposed biological pathways involved in cancer control," conclude the authors; "however, further research is needed to determine the long-term relevance of these responses for disease recurrence in breast cancer survivors." The study was published in Breast Cancer Research and Treatment. Related News Microplastics Are Infiltrating Your Brain. What Are The Effects? Washing Your Hands Is Even More Important in Summer. Here's Why. Concerns Emerge Over Potential Cancer Links to Drugs Like Ozempic Solve the daily Crossword
Yahoo
05-08-2025
- Health
- Yahoo
Who needs running? These 5 compound exercises burn fat and build muscle after 50
When you buy through links on our articles, Future and its syndication partners may earn a commission. When we reach our fifties, sarcopenia, or the loss of muscle mass, begins to accelerate, which can also impact the metabolism. Therefore, finding an exercise program that can help you burn fat and build muscle is crucial if you want to stay in shape and prevent injuries as you age. A recent study found that lifting weights can help you expend energy and burn fat as effectively as cardio can. Because resistance training also builds strength and muscle, it's an efficient and effective way to burn calories, prevent muscle decline, and keep your metabolism ticking along nicely at any age, but particularly in those later years. As a personal trainer, I work with many clients at various stages of their lives, including my dad, who is 72, and who trains with me twice a week. Here are my favorite five compound exercises (multi-muscle movements) to keep you strong and mobile after 50, and my pa still swears by them in his 70s. Why does lifting weights matter? Lifting weights has tons of benefits at any age, helping you build stronger bones, muscles, and joints, and stay active. Lean muscle mass is more metabolically active than fat, and as muscle mass and metabolism begin to decline naturally after 30, increasing or maintaining muscle mass will help prevent injuries and boost your metabolism. In turn, this can prevent unwanted weight gain and fat accumulation. In other words, it's not all doom and gloom — you can still be extremely fit and healthy at any age, but burning fat may take a little more work, so I also recommend a balanced diet high in protein and plenty of daily movement. And no, that doesn't mean increasing cardio, either; lifting weights can be just as effective, or combining the two. Remember, fat loss doesn't happen in one place only, so be wary of any trainer who tells you that an exercise can burn belly fat. This is called spot-reduction, and it's a myth. Focus on fat loss as a whole by staying active and expending more energy in a day than you consume. 5 compound exercises to burn fat after 50 You could create a circuit of the movements below or incorporate them into a strength routine that mixes in other movements. Remember, every three to four weeks, try to incrementally increase volume in some way — adding weight, for example. This is known as progressive overload, and should prevent your efforts from plateauing. Aim for 3 to 4 sets of 6-12 reps. 1. Squat Stand with your feet roughly shoulder-width apart Bend at the knees and send your hips back as if sitting in a chair behind you Lower into a squat, keeping your chest lifted and back straight — no hunching When your thighs are roughly parallel to the floor, press through your heels and stand, squeezing your butt. You can start with your hands on your hips or arms extended in front of you. If you'd like to add weight, start by holding a dumbbell (or similar) in both hands at your chest. Here's how to squat in more detail. If you're new to squats, placing a chair behind you can be helpful to begin with. 2. Deadlift Stand with your feet hip-width apart and grip a dumbbell in each hand Softly bend your knees and then maintain this fixed position Send your butt back and hinge forward at the hips, lowering the dumbbells down your legs while keeping the weights close to your body Pause as the weights reach roughly shin-level Keep your back straight, chest lifted and shoulders pulled back and down Reverse the movement to stand and squeeze your glutes. Deadlifts are quite technical when you get to the finer details of the movements, so I recommend checking out our guide on how to deadlift properly. 3. Push-up Start in a high plank position with your hands stacked beneath your shoulders and your hips aligned with your shoulders Engage your core muscles, gently pulling your belly in towards your spine Bend your elbows and lower your chest toward the floor, keeping your body straight Pause, then push back up and straighten your arms. If you prefer, use your knees to begin with. Once these feel comfortable, check out some of the best push-up variations. 4. Row Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides Softly bend your knees, then hinge forward at your hips and send your butt back Stop when your chest is almost parallel to the floor Keep your back straight and core engaged Pull the dumbbells toward your hips, keeping both elbows close to your ribcage Pause, then lower them with control. Learn how to do a bent-over row, plus more variations. 5. Bench press Lie on your back on a workout bench with both feet flat on the ground or the bench Engage your core Grip a dumbbell in each hand and extend the weights overhead in line with your shoulders Lower the weights toward your chest, maintaining a 45-degree angle with your elbows Pause at the bottom, then press the weights overhead and extend both arms. Here's how to bench press in more detail. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget running — I added thousands of steps to my day using this simple trick I tried the 5-4-5 walking technique for a week — and it boosted my fitness and mood How to lose weight and get in shape by walking
Medscape
24-06-2025
- Health
- Medscape
Strength Training Can Improve Lymphedema in Breast Cancer
TOPLINE: A recent study found that 3 months of resistance training did not worsen lymphedema in breast cancer survivors and instead significantly improved fluid balance and increased upper extremity muscle mass. The edema index also improved, suggesting potential therapeutic benefits of intense resistance training for managing lymphedema. METHODOLOGY: Lymphedema is a common adverse effect of breast cancer treatment that can limit mobility. Although strength training can have multiple benefits for breast cancer survivors, such as increased bone density and metabolism, data on whether more intense resistance training exacerbates lymphedema in this population are limited. Worries that more intense training will lead to or worsen lymphedema have typically led to cautious recommendations. Researchers conducted a cohort study involving 115 women with breast cancer (median age, 54 years; 96% White; 4% Black) between September 2022 and March 2024. Most (83%) underwent sentinel lymph node biopsy (SLNB), while 12% had axillary lymph node dissection (ALND). At baseline, 13% had clinical lymphedema, including 37% in the ALND group and 8% in the SLNB group. Participants attended resistance training sessions three times a week, with intensity escalation over 3 months. Exercises involved hand weights, resistance bands, and body weight (eg, pushups) to promote strength, mobility, and muscle hypertrophy. Bioimpedance analysis measured intracellular water, extracellular water, and total body water before and after exercise. Lymphedema was defined as more than a 3% increase in arm circumference discrepancy relative to preoperative ipsilateral arm measurements, along with an elevated edema index (extracellular water to total body water ratio). TAKEAWAY: No participants experienced subjective or clinical worsening of lymphedema after completing the resistance training regimen. Lean mass in the affected arm increased from a median of 5.45 lb to 5.64 lb (P < .001), while lean mass in the unaffected arm rose from 5.51 lb to 5.53 lb (P < .001) after the resistance training. Overall, participants' fluid balance improved. The edema index in both arms showed a significant reduction at training completion (mean, 0.383) vs baseline (mean, 0.385), indicating reduced lymphedema. Subgroup analysis of women who underwent SLNB showed similar improvements in the edema index. IN PRACTICE: 'These findings highlight the safety of strength and resistance training in a large group of patients with breast cancer during and after treatment,' the authors wrote. Beyond that, the authors noted, the results point to a potential role for resistance training in reducing lymphedema. SOURCE: This study, led by Parisa Shamsesfandabadi, MD, Allegheny Health Network, Pittsburgh, was published online in JAMA Network Open. LIMITATIONS: A major limitation was the absence of a control group, which prevented a direct comparison between the effects of exercise and the natural progression of lymphedema. The 3-month intervention provided limited insight into the long-term sustainability of benefits. Patient-reported outcomes were not included. Additionally, potential confounding variables such as diet, medication use, and baseline physical activity levels were not controlled for in the analysis. DISCLOSURES: The authors did not disclose any funding information. Several authors reported having ties with various sources. Additional disclosures are noted in the original article. This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
Yahoo
15-06-2025
- Health
- Yahoo
Experts Say This Type Of Exercise Is The 'Fountain Of Youth'— Especially If You're Over 50
Aging gracefully isn't just about staying active; it's about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you've never lifted a weight before, it's never too late to start. 'Weight training is the fountain of youth,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. 'Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.' Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer's and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body's best tool to promote resilience, energy, and independence through the aging process. Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. Remember: Building a strength training routine doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced. Progress takes time, so be patient. 'Results usually show in six to eight weeks,' Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you. Need some inspiration to get started? Weight lifting later in life doesn't come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys: Marilynn Larkin says not to let fear or self-consciousness hold you back. 'Feel your fear, then go through it,' she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. '[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.' Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. 'Little by little, these small steps lead to big changes,' she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. 'Instead of letting negativity and thoughts like 'I can't' creep in, I focus on getting stronger, physically and mentally. It works.' Michelle Alber says don't wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. 'There is never a 'perfect' time to start or a 'right' time to do anything,' she previously told WH. 'Was it hard to make major lifestyle changes at 65? Yes! But it's about choosing your 'hard' and taking control of your life.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Medscape
13-06-2025
- Health
- Medscape
The Undervalued Medical Power of Muscle
The exponential rise of our aging population. The pandemic. The explosion of GLP-1s. It's a trifecta that's making muscle — and the serious implications of not having enough of it — part of a larger health conversation. Yet when I recently asked my 65-year-old mom whether her doctor had ever talked to her about resistance training or protein intake, I was surprised to hear that the topic wasn't coming up. (And for the record: My parents' doctor has always been an attentive, caring, and in-the-know practitioner.) 'Muscle span' and 'strength span' aren't just trendy new buzzwords being used to shill protein powder on Instagram. A growing body of research has strengthened the case for the unique and protective benefits of building and maintaining muscle mass over your lifespan. 'Because of the importance of muscle, both as a functional organ and as a metabolic organ, muscle depletion (or low muscle mass) is an independent predictor of poor health outcomes,' says Carla Prado, PhD, RD, director of the Human Nutrition Research Unit at the University of Alberta in Edmonton, Alberta, Canada. Sure, you say, it's true and makes sense, but try motivating unmotivated patients to strength train. Exercise adherence is historically one of the biggest challenges. (Roll out the standard stat that fewer than a quarter of Americans get the recommended two strength-training sessions per week, according to the CDC.) So let's talk about muscle — as a reminder and motivator — and while looking good at the beach takes up a lot of oxygen in that conversation, the plain truth is what muscle does on the inside is more important than what people see on the outside. The Massive Lift of Muscle Skeletal muscle is the largest organ in the body by mass, taking up 30%-50% of our total body mass depending on age, sex, and fitness level. It's not slacking off, either. While its performance benefits are obvious, skeletal muscle is an endocrine organ with wide-reaching effects on the body — from metabolic function, hormonal regulation, and disease prevention. One of the most important roles it plays is in glucose metabolism. Skeletal muscle regulates more than 75% of insulin-mediated glucose disposal, helping control glucose and lipids while reducing the risk for metabolic diseases like type 2 diabetes. (Conversely, the loss of muscle mass — particularly as we age — leads to reduced glucose clearance from the bloodstream, increasing the risk for metabolic disorders.) Muscle mass is a heavy hitter when it comes to our daily calorie burn, too. Our resting energy expenditure is the biggest piece of the metabolic puzzle, with the thermic effect of food and the energy expenditure from exercise playing far smaller supporting roles. And while the energy used by our brain, skin, and internal organs doesn't vary a ton, the calories tied to muscle metabolism can shift the equation considerably. Case in point: The average muscle mass of a young, healthy man ranges from 35 to 50 kg (77 to 110 lbs). An elderly woman? Maybe 13 kg (29 lbs). That means the energy released per day as a result of muscle protein synthesis can range from 485 calories per day (in the muscular young man) to 120 calories per day (in an active elderly woman). A 365 calorie difference. Researchers stress that even small differences in lean mass — say, 10 kg (22 lbs) —translates to a 100-calorie difference in energy expenditure per day, which if held consistent comes out to a little over 10 pounds of fat mass per year. 'Muscle is truly valuable and we need to be figuring out how to maintain it as much as we can throughout our lives,' said Board-Certified Family Medicine Doctor (and viral social media influencer) Mikhail Varshavski. The problem? Adults reach peak muscle mass levels somewhere between our 20s and 40s — before it begins to progressively decline. On average, humans lose 0.5% of their skeletal muscle mass per year in their 40s, 1-2% after age 50 years, and approximately 3% per year after age 60 years. Without proper nutrition and exercise interventions, this progressive loss of muscle mass and strength with age — better known as sarcopenia and dynapenia — can have massive consequences. We're not talking about struggling to screw a lid off a jar, walk up a flight of stairs, or show off our wash-board abs, either. Sarcopenia is a major contributor to frailty, falls, and loss of independence in older adults. Age and frailty have become a wild card in this discussion, as well, as frailty rates in the US have crept upward, for sure, but more problematic is that frailty and prefrailty are now more common in younger people. We're becoming physically compromised at younger and younger ages. 'Survival is shorter for people with low muscle mass across the continuum of care — whether they are older adults, hospitalized patients, or patients with cancer or liver diseases,' said Prado. 'If they are hospitalized, for example, they are more likely to develop complications and stay at the hospital for longer periods of time.' This is largely due to skeletal muscle's role as the center of protein and amino acid metabolism in the body, said Robert Wolfe, PhD, director of the Center for Translational Research in Aging and Longevity at the Reynolds Institute on Aging in Little Rock, Arkansas. During periods of stress, trauma, or illness, muscle can be broken down to supply the body with necessary proteins for immune function and tissue repair. Individuals with limited reserves of muscle mass respond poorly, explained Wolfe. 'For example, survival from severe burn injury is lowest in individuals with reduced lean body mass,' he said. 'Loss of muscle mass is also known to be detrimental to survival from cancer: In patients with lung cancer receiving radiation therapy, the amount of body protein predicted recurrence.' Herein lies the rub: We can't predict when an accident or critical illness may hit, yet the state of our skeletal muscle at that time can play a dramatic role in our recovery. 'If there is a preexisting deficiency of muscle mass before trauma, the acute loss of muscle mass and function may push an individual over a threshold that makes recovery of normal function unlikely to ever occur,' said Wolfe. This is why 50% of women 65 years old or older who break a hip in a fall never walk again. The takeaway? 'We're all going to lose muscle as we age, but not all of us will reach the threshold below which is associated with clinical implications,' said Prado. 'That's what we're trying to avoid here.' How to Hold On Maintaining muscle demands early and proactive interventions, as age-related anabolic resistance is inevitable without it. 'While it can be somewhat reversed in those who are anabolically resistant, it can be mostly avoided by adopting a lifelong approach to muscular health,' said Brad Schoenfeld, PhD, researcher and professor of exercise science at Lehman College in New York City. 'This involves regular resistance training and consuming adequate dietary protein.' Not cardio? While cardiovascular exercise has been much more well researched over the years and indisputably has powerful effects on your health, strength training goes well beyond what you can achieve through aerobic training. 'In my opinion, resistance training is one of the most important interventions you can do for overall health and wellness,' said Schoenfeld. 'It positively affects virtually every organ system and is key to preventing a loss of physical independence as we age.' For starters, resistance training directly stimulates mitochondrial biogenesis and improves mitochondrial function, he said. Mitochondria are critical for energy production, and their decline is linked to aging and chronic disease. Resistance training helps maintain mitochondrial health by increasing both the number and function of mitochondria in muscle cells. This has been shown to improve energy metabolism and reduce oxidative stress. For older adults, this can translate to not only better endurance but also a lower risk for metabolic diseases and improved longevity. Resistance training is strongly linked to the prevention and management of osteoporosis, as well. The mechanical load placed on bones during resistance exercises stimulates bone remodeling and increases bone mineral density (BMD). Numerous studies have shown that resistance training is effective in preventing osteoporosis and reducing the risk for fractures in older adults. While weight-bearing exercises like walking and running are beneficial, resistance training targets areas at high risk for fractures, such as the hips and spine, making it a key intervention for maintaining bone health. Skeletal muscle is also a major regulator of inflammation. During exercise, muscles release myokines, such as interleukin-6, which have anti-inflammatory effects. These myokines help regulate the immune system, improve fat metabolism, and contribute to better metabolic health. This means that beyond strength and mobility, muscle health plays a key role in modulating chronic, low-grade inflammation — a driver of many age-related diseases including cardiovascular disease, arthritis, and Alzheimer's disease. And despite cardio getting all the glory when it comes to heart health, a 2023 study in Sports Medicine revealed that low to moderate load resistance training has been associated with lower rates of adverse cardiovascular complications than aerobic exercise in older adults with cardiovascular disease. In fact, with strength and skeletal muscle independently associated with risk for cardiovascular disease and mortality, researchers posit that resistance training is an important interventional strategy for mitigating cardiovascular risk. Challenges in Care Impressive results in a research setting is one thing. Achieving them in the real world? Way tougher, of course. Varshavski has some doubts when it comes to the realities of monitoring muscle mass or using it as a vital sign in the same way we use measures like heart rate and blood pressure. 'I don't think we have enough evidence to say we have a method to do this well,' he said. 'It definitely needs to be incorporated and we perhaps have neglected it at times, but to say that it will be at the forefront of all the things that ail us — I think that's jumping the gun.' It doesn't need to be the holy grail, but the evaluation of muscle health needs to be an important piece of the puzzle, said Prado. 'I think that every healthcare professional has the duty to look into it.' More techniques are becoming available from dual-energy x-ray absorptiometry and bioelectrical impedance, to surrogate assessments such as calf circumference. Even simple questions ('Do you do any form of resistance training?') or screening tools (like observing patients' mobility) can go a long way to establishing a baseline. One simple measure is grip strength, using an inexpensive dynamometer to monitor progress over time. Grip strength can be a decent proxy for overall strength, though not muscle mass. These are imperfect measures and estimates, for sure. 'But as my dear colleague Dr Christina Gonzalez likes to say: Instead of taking a picture, we can make a movie,' said Prado. 'So even techniques that have some limitations, if we're looking at change over time, some of those limitations will be offset.' In other words, let's not let perfect be the enemy of good. Getting the Gains Shifting into a more pro-muscle mentality will take time and adherence — both for practitioners and patients. 'When you make one change here, it has drastic implications everywhere else,' said Varshavski. 'That's why it's important when we're talking with patients about the need for muscle, we talk about how it helps all parts of the body — how it can help them stay independent, help them stay mobile.' 'When it comes to muscle, what's interesting is that we've seen it be a protective factor in aging and in disease prevention (or at least, lower risk evaluation for disease) irrespective if someone perhaps doesn't have a healthy BMI,' he continued. 'That sort of paradoxical relationship gets people excited and allows them to listen in.' It's no secret many physicians don't get into specifics with patients on what they should be doing. One survey showed exercise prescribing rates as low as 17% with 84% of doctors saying they felt inadequately trained in the subject of resistance training. Referrals to other pros with strength training backgrounds, particularly physical therapists, can help. (See also: Medscape's 'How to Prescribe Exercise in 5 Steps'). Schoenfeld's research (he's published more than 300 studies) reveals two key areas that may make strength training more palatable to patients: First, data now shows that using lighter weights can build just as much strength as heavier weights, so long as the lifter pushes to near failure in the last few repetitions (aka 'the hard reps.') So there is no barrier to entry for folks who can't lift, or may be intimidated by heavy weights. And second: It's never too late to start. In a meta-analysis of adults aged 70 years or older (including nonagenarians), Schoenfeld's team saw profound improvements in muscle strength and muscle hypertrophy within 8- to 12-week training programs. 'These were novice trainees who've never done anything before,' he said. Important caveat: It's always better to start today. Because while you can always improve on where you are at a given point in time, once you start losing, it's harder to get it back. 'The analogy I like to use is having a retirement account,' he said. 'Yeah, it's never too late to start, technically. But if you start when you're in your 50s, your retirement isn't going to be what it is if you start in your 20s.'
