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Long Term Benefits of Running

© Lynn Seely

A Reminder on Long Term Fitness.

In 1971 Michael Pollock began a study of 27 elite masters competitors while at Wake University in North Carolina.

This group is still being tracked and I think you will find the results support running as a great method to remain active and healthy as long as you live.

Of the group started in 1971, 21 are still active. The participants now are between 60 to 92 years old.

Pollack found that those who remained active can actually slow down the aging process. The least active of the group showed the largest drop in max VO 2. (A decrease in the ability to use oxygen). The most active in the group had the smallest reduction in VO 2. The higher the oxygen uptake percentage, or VO 2, the more oxygen is utilized by that person. The better the VO 2 function, the better the body functions and the slower they age.

Maximum heart rates were also followed. The heart rates declined by about five beats per decade per person during the study.

The normal decline is almost double that for a person who does not exercise.

For most of the subjects their weight remained stable and body fat percentages increased only slightly over the years. This small increase in body fat was expected and reflects a slight decrease in muscle mass, a natural effect of aging. However, it should be noted that muscle loss and fat gain is far greater in individuals who don't exercise.

Weight training was added to the exercise routine of the competitors. This was done in conjunction to exercise and slowed the body fat percentage gains while increasing muscle mass slightly. This was done during the second decade of the study and confirmed that weight training will help reduce fat and increase muscle mass which in turn will create a stronger healthier body.

Some of the competitors were able to continue winning world and national championships after adding the weight training to their program. At that time weight training was an innovative idea.

It would appear if you want to age as slowly as possible and in fact to a degree turn back the clock, then you'd better have some type of exercise routine for the rest of your life. It would also benefit you to include weight training to slow the effects of aging even more.

Exercise was an important factor in the lives of the group that was studied, and it was found most of study group naturally incorporated a healthy approach to diet and rest.