Seniors Who Practice Bodybuilding Would Live Longer
At your dumbbells! 2 sessions of bodybuilding per week would increase life expectancy.
Several small studies (1,2,3) have already reported that those with the most muscular strength are also those who live longer. But, none of them was interested in the link between strength training and longevity.
For this study (4) published in Preventive Medicine, researchers followed more than 300,000 Americans over 65 for 15 years. Only 10% reported having two weight training sessions per week. Compared to the others, those who had two weekly weight training sessions had a much lower probability of dying (-46%). This protective effect remains even after taking into account their medical history and their way of life.
We recall that this study is a study of observation and that it does not make it possible to establish to a relation of cause and effect. However, it seems to confirm associations already observed among young people between musculation and cardiovascular risks: improvement of the lipid profile (5) and decrease in blood pressure (6). Similarly, studies in the elderly had shown a protective effect of muscle building on osteoporosis (7) and muscle loss (8).
Our opinion: The older one, the more important it is to maintain a good level of muscle mass because it facilitates the movements of every day (to rise without the help of a chair), helps to remain active, protects Falls and fractures. This study shows that two weight-training sessions per week are enough – with a diet rich enough in proteins and plants to limit chronic acidosis, causing muscle wasting.
(1) Stenholm S, Mehta NK, Elo IT, Heliövaara M, Koskinen S, Aromaa A. Obesity and muscle strength as long-term determinants of all-cause mortality–a 33-year follow-up of the Mini-Finland Health Examination Survey. 2014 Aug;38(8):1126-32. doi: 10.1038/ijo.2013.214. Epub 2013 Nov 15. Int J Obes
(2)Guadalupe-Grau A, Carnicero JA, Gómez-Cabello A, Gutiérrez Avila G, Humanes S, Alegre LM, Castro M, Rodríguez-Mañas L, García-García FJ. Association of regional muscle strength with mortality and hospitalisation in older people.Age Ageing. 2015 Sep;44(5):790-5. doi: 10.1093/ageing/afv080. Epub 2015 Jul 11.
(3) Legrand D, Vaes B, Matheï C, Adriaensen W, Van Pottelbergh G, Degryse JM. Muscle strength and physical performance as predictors of mortality, hospitalization, and disability in the oldest old. J Am Geriatr Soc. 2014 Jun;62(6):1030-8. doi: 10.1111/jgs.12840. Epub 2014 May 6.
(4) Kraschnewski JL, Sciamanna CN, Poger JM, Rovniak LS, Lehman EB, Cooper AB, Ballentine NH, Ciccolo strength training associated with mortality benefits? A 15year cohort study of US older adults. Prev Med. 2016 Feb 24;87:121-127. doi: 10.1016/j.ypmed.2016.02.038.
(5) Roberts CK, Katiraie M, Croymans DM, Yang OO, Kelesidis T. Untrained young men have dysfunctional HDL compared with strength-trained men irrespective of body weight status.
J Appl Physiol (1985). 2013 Oct 1;115(7):1043-9. doi: 10.1152/japplphysiol.00359.2013. Epub 2013 Jul 25.
(6) Croymans DM, Krell SL, Oh CS, Katiraie M, Lam CY, Harris RA, Roberts CK. Effects of resistance training on central blood pressure in obese young men. J Hum Hypertens. 2014 Mar;28(3):157-64. doi: 10.1038/jhh.2013.81. Epub 2013 Sep 5.
(7) Peterson,Gordon. Resistance Exercise for the Aging Adult: Clinical Implications and Prescription Guidelines. Laboratory for Physical Activity and Exercise Intervention Research, Department of Physical Medicine and Rehabilitation, University of Michigan, Ann Arbor March 2011, Volume 124, Issue 3, Pages 194–198
(8) J.-J. Body, P. Bergmann, S. Boonen, Y. Boutsen, O. Bruyere, J.-P. Devogelaer, S. Goemaere, N. Hollevoet, J.-M. Kaufman, K. Milisen, S. Rozenberg, and J.-Y. Reginster. Non-pharmacological management of osteoporosis: a consensus of the Belgian Bone Club Osteoporos Int. 2011 Nov; 22(11): 2769–2788. Published online 2011 Mar 1. doi: 10.1007/s00198-011-1545-x PMCID: PMC3186889