November Edition 2018
Article by Darragh Creamer, Personal TrainerEmbedded Files
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A Longer Happier Life
A Longer Happier Life
If getting out of pain, having more energy and being stronger weren't enough to convince you that participating in a training programme is a good idea, this month's topic should push you over the edge.
Training for Strength and Fitness will help you to lead a longer and happier life.
Training for Strength and Fitness will help you to lead a longer and happier life.
For decades doctors, governments and fitness professionals have extolled the virtues of a healthy cardio-vascular system. We know that getting our heart rate up and breathing heavy on a regular basis will help to fight heart disease and any number of other illnesses and diseases. And judging by the number of joggers we see plodding around the Sli na Slainte 5k in Johnstown everyday, this excellent advice hasn't fallen on deaf ears.
For decades doctors, governments and fitness professionals have extolled the virtues of a healthy cardio-vascular system. We know that getting our heart rate up and breathing heavy on a regular basis will help to fight heart disease and any number of other illnesses and diseases. And judging by the number of joggers we see plodding around the Sli na Slainte 5k in Johnstown everyday, this excellent advice hasn't fallen on deaf ears.
C Na Mi Fun Run
What seems to be less common-knowledge are the virtues of strength and mobility training and why everyone should be picking up progressively heavier objects on a regular basis and moving our bodies in a variety of different ways.
What seems to be less common-knowledge are the virtues of strength and mobility training and why everyone should be picking up progressively heavier objects on a regular basis and moving our bodies in a variety of different ways.
Strength is one of the best markers for longevity there is. People with strong legs remain independent well into old age thanks to their ability to get up and down from the floor, from chairs and from the toilet without help. A strong grip is one of the best markers for overall strength and health and a weak grip can indicate a number of underlying issues including comorbidity (Two or more diseases in a patient), cardiac risk and sarcopenia (Age-related muscle loss).
Strength is one of the best markers for longevity there is. People with strong legs remain independent well into old age thanks to their ability to get up and down from the floor, from chairs and from the toilet without help. A strong grip is one of the best markers for overall strength and health and a weak grip can indicate a number of underlying issues including comorbidity (Two or more diseases in a patient), cardiac risk and sarcopenia (Age-related muscle loss).
The sit and rise test is a simple evaluation of your strength mobility, it is also one of the most accurate tests of all-cause mortality that exists. To perform it, all you have to do is start from a standing position and lower yourself to the ground, then stand back up. If you are unable to perform this simple test unaided by your hands, shins or any other part of your body, you may be in trouble.
The sit and rise test is a simple evaluation of your strength mobility, it is also one of the most accurate tests of all-cause mortality that exists. To perform it, all you have to do is start from a standing position and lower yourself to the ground, then stand back up. If you are unable to perform this simple test unaided by your hands, shins or any other part of your body, you may be in trouble.
When we lose strength we also lose some of our functional ability, increasing the risk of falls and fractures. Recovery from these accidents, and from many other serious problems or illnesses is also significantly more difficult if you are weak.
When we lose strength we also lose some of our functional ability, increasing the risk of falls and fractures. Recovery from these accidents, and from many other serious problems or illnesses is also significantly more difficult if you are weak.
Here is a short list of some of the illnesses and diseases of which the risk can be reduced through strength and fitness training:
Here is a short list of some of the illnesses and diseases of which the risk can be reduced through strength and fitness training:
Osteoporosis
Osteoporosis
Strength training increases bone density and reduces the risk of fractures
Strength training increases bone density and reduces the risk of fractures
Type 2 diabetes
Type 2 diabetes
Regular strength training can help reduce the risk of and to manage type 2 diabetes
Regular strength training can help reduce the risk of and to manage type 2 diabetes
Anxiety and Depression
Anxiety and Depression
Strength training produces biochemical changes in the brain and the body which can help to manage anxiety and low-level depression
Strength training produces biochemical changes in the brain and the body which can help to manage anxiety and low-level depression
Cancer
Cancer
Strength Exercises have been found to minimise the effects of treatment on cancer patients and to reduce the risk of cancer mortality significantly.
Strength Exercises have been found to minimise the effects of treatment on cancer patients and to reduce the risk of cancer mortality significantly.
Respiratory Illnesses
Respiratory Illnesses
Regular strength training reduces the risk of respiratory illness
Regular strength training reduces the risk of respiratory illness
Fractures
Fractures
The risk of falls and fractures is significantly reduced through strength, mobility and balance training
The risk of falls and fractures is significantly reduced through strength, mobility and balance training
To summarise:
To summarise:
Strong people are harder to kill!
Strong people are harder to kill!
Quick Fix:
Quick Fix:
Unfortunately, there's no quick fix. If you want to improve the length and quality of your life, you need to consistently participate in a correctly designed strength and conditioning programme such as my Fit Father's Programme or the mixed group classes at Complete Fitness Trim (Shameless Self-promotion!!!).
Unfortunately, there's no quick fix. If you want to improve the length and quality of your life, you need to consistently participate in a correctly designed strength and conditioning programme such as my Fit Father's Programme or the mixed group classes at Complete Fitness Trim (Shameless Self-promotion!!!).
If you're following my advice from previous articles, you're off to a good start. Keep it up, progress regularly and you'll significantly improve your chances of being fit and happy into your old age.
If you're following my advice from previous articles, you're off to a good start. Keep it up, progress regularly and you'll significantly improve your chances of being fit and happy into your old age.
Contacts
Contacts
Darragh Creamer is a Personal Trainer and Group Fitness Instructor. He works out of Complete Fitness Trim and specialises in helping clients over 30 to get Stronger, Fitter and More Flexible. At 41 years old he continues to play and coach rugby, to train in Mixed Martial Arts and to try to learn gymnastics from his 10-year-old daughter.
Darragh Creamer is a Personal Trainer and Group Fitness Instructor. He works out of Complete Fitness Trim and specialises in helping clients over 30 to get Stronger, Fitter and More Flexible. At 41 years old he continues to play and coach rugby, to train in Mixed Martial Arts and to try to learn gymnastics from his 10-year-old daughter.
Visit his Facebook page to book a Free Consultation or book into a Fit Fathers Group Fitness class.
Visit his Facebook page to book a Free Consultation or book into a Fit Fathers Group Fitness class.
Check out next months article aimed at getting us active.
Check out next months article aimed at getting us active.
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