Scott Trappe

Regular, lifelong exercise keeps the body young

Exercising on a regular basis over a lifetime may help keep the body decades younger, says new research from Ball State University. Cardiovascular and Skeletal Muscle Health with Lifelong Exercise, an analysis of septuagenarians who have been exercising for decades, found that they have heart and lung capacities and muscle fitness like healthy people in their early 40’s.  The study provided a unique opportunity to assess the physiological benefit of lifelong exercise by comparing exercisers in their 70s with their younger counterparts and sedentary people their own age. The study was published in August in the Journal of Applied Physiology.  “‘Exercise wins’ is the take-home message,” said Scott Trappe, director of Ball State’s Human Performance Laboratory and leader of the 11-person research team. “We saw that people who exercise regularly year after year have better overall health. Scott will elaborate on this topic and more. Join us!

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Some of the topics talked about during this show:

Five year study on exercise and longevity: Five days a week for seven hours, Bicycle training, competitive vs. hobby, Cut thirty years off of body ageing

Benefits of ongoing exercise:  Size of the heart increases, arteries and veins become more prevalent, stronger and more flexible, VO2 max increased

Muscle building:  Variable diet works, carbs and proteins, oxygen to muscle causes growth, Eating protein and carbs after resistance training goes into muscle most effectively, one day per week will keep the muscle growth gained in more days per week training

Aerobic exercise:  heart rate, resting heart rate, max heart rate, 220 minus age @ 75% for max results,  swimming, rebounding, jogging, toll on knees and joints with jogging. Marathon races OK for most

Resistance Training: two times per week perfect, three sets of 10 for each body part, 60% of max weight for sets 

Diet: protein and carbs necessary for muscle growth, carbs necessary for overall weight gain,  Paleo Diet for weight loss.

Scott Trappe talks about a five year study on the benefits of exercise and longevity, December 11, 2018