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Importance of Training

Importance of Strength Training As We Age

October 26, 20233 min read

Personal Training In Stittsville

Exercise as We Age: The Crucial Role of Movement in Longevity

The potent relationship between movement and the human body is a truth universally acknowledged. While the spectrum of physical exercise is vast and varied, its importance becomes even more pronounced as we move through the chapters of life. In the words of movement and physical therapy pioneer, Dr. Kelly Starrett, “Your body is an adaptation machine." But what does it adapt to, especially as we age?

The Aging Body Without Exercise: A Silent Crisis

As we age, a natural decline occurs in various physiological functions, leading to an increased vulnerability to diseases, loss of muscle mass (sarcopenia), reduced bone density, and joint stiffness. Without exercise, these changes not only occur at a faster rate, but they can also lead to the following:

1. Reduced Cardiovascular Health: As sedentary behavior sets in, our heart and blood vessels suffer. We become more susceptible to conditions such as high blood pressure, coronary heart disease, and stroke.

2. Decreased Cognitive Function: A lack of physical activity has been linked to cognitive decline and an increased risk of Alzheimer’s disease.

3. Compromised Mobility: Without regular movement, our joints lose their fluidity and muscles weaken, making everyday activities like walking or even standing a challenge.

Yet, it's not just about the overt consequences. At a microscopic level, not engaging our muscles can alter cellular functions, exacerbating inflammatory responses and oxidative stress, gateways to chronic diseases.

The Transformative Power of Exercise

Now, let's flip the narrative. How does exercise function as the elixir of youth and longevity?

1. Preservation of Muscle Mass: Strength training is paramount. It counters sarcopenia by stimulating muscle protein synthesis, ensuring our muscles remain robust and functional.

2. Increased Bone Density: Weight-bearing exercises like walking, running, or lifting weights can increase bone mineral density, a protective shield against osteoporosis.

3. Enhanced Mobility: Regular movement maintains the health of our joints. By engaging in mobility exercises and stretching, we keep our joints lubricated and our tissues supple.

4. Cognitive Health: Aerobic exercise enhances blood flow to the brain, supporting cognitive function. This, in turn, can delay or prevent cognitive decline.

5. Improved Mood and Mental Health: Beyond the physical realm, exercise releases endorphins – the body’s natural painkillers and mood elevators. It becomes a therapeutic tool to combat depression, anxiety, and age-related stress.

Drawing from Starrett’s philosophy, movement isn't just about avoiding the bad; it's about chasing the good. It’s about reclaiming your body’s natural ability to heal, regenerate, and thrive.

The Way Forward

So, where do we start? The answer lies in consistency and variety. Incorporate a mix of aerobic, strength, flexibility, and balance exercises. Be it a 10-minute walk, a yoga class, or lifting weights, the key is to find what resonates with you and stick with it.

Age is just a number, and with proactive choices, it can represent wisdom, experience, and resilience. As we navigate the journey of aging, let movement be our compass, guiding us to health, vitality, and longevity. Remember, in the eloquent words of Dr. Kelly Starrett, "Every human being should be able to perform basic maintenance on themselves." Exercise is that maintenance, especially as we age. Embrace it.

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Membership Holds & Cancellations

Can I Put My Membership On Hold?

Yes, you can place your membership on hold for 14 to 90 days once per year. Please note that this is not a cancellation, and cancellation policies will still apply if you choose to cancel while your membership is on hold.

Are there exceptions to the hold policy for certain memberships?

Yes, for personal training and semi-private training clients, you can place multiple holds per calendar year by giving us a 48-hour notice of your schedule changes. This flexibility is to accommodate the varying needs of our personal training clients.

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Can I cancel my membership at any time?

Yes, you are able to cancel your membership at any point in time with 14-days notice, the filling out of our membership cancellation form, and an exit interview.

When I go to register for a membership it say's I need to sign up for 1 year... is this correct?

While all of our memberships are set at a 1 year term as a default, you will see in the terms and conditions of each membership that you can cancel at any point in time with 14-days notices via our membership cancellation form.

Paying Bills & Updating Credit Cards

How often will I be billed for my membership?

All memberships are billed bi-weekly on the date you signed up. You can choose to pay using credit cards or direct deposits from your bank account.

Where can I find my payment details?

You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills."

How do I update my Credit Card or Direct Deposit Billing Information

You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills."

Gym Rules And Etiquette

What do I need to wear at the gym?

  • Clean indoor shoes

  • Water bottle

  • Comfortable exercise clothing

Are there any cleaning protocols

We ask that members at the end of their workout, grab a spray bottle and towel (we supply them) and clean all their equipment at the end of their workouts. Please don't spray the equipment directly, rather spray your towel and wipe down your equipment to minimize rusting.

Is there any open gym hours?

We are predominately a coaching based facility, so we don't offer much in the way of open gym. However we do for an added fee, allow members to add an open gym access pass to their memberships. Send us an email and we can add open gym access to your account toda.

About Gym Programs

What is the On-Ramp

The On-Ramp Program is an introductory course designed to ensure that you can move safely and effectively across a broad range of exercises. It includes 5 one-hour sessions where you will learn the fundamentals of functional fitness, our training philosophy, and the general flow of classes. Depending on your experience some members may or many not be able to bypass some or all of the on-ramp before starting group classes.

What does the Strength & Conditioning Class membership include?

This membership provides access to all of our basic functional fitness group classes. Once you have completed the On-Ramp Program, you can participate in our group fitness classes and ExpressFit 45 classes.

What is the ExpressFit 45 Class?

The ExpressFit 45 Class is a high-intensity, 45-minute group workout session designed for those who want a great workout in less time. This program does not require any onboarding and is suitable for all fitness levels. And the first class is always FREE.

ABOUT US

We're more than just a gym — we're a catalyst for transformation in Stittsville. Embark on a journey to elevate your health and wellness with our expertly designed fitness classes, personalized coaching, and an unwavering commuSocial Iconsnity spirit.

HOURS OF OPERATION

Mon-Fri: 6am - 7pm

Sat: 9am - 11am

Sun: Closed

QUESTIONS?

Between The Bumpers Fitness
6511 Fernbank Road

Stittsville, ON K2S1B6

(613) 801-8684

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