In this episode, Rick speaks with Alan Aragon about what the real nutrition and exercise research reveals for the 40+ population. Alan Aragon is one of the foremost experts in nutrition and exercise in the world.
The fitness industry has long been dominated by fads and trends, but in recent years there has been a shift towards an evidence-based science approach to nutrition and exercise. Alan Aragon’s research has shown the importance of a balanced and well-rounded approach to nutrition and exercise for people over 40 years old.
Aragon’s Nutrition and Exercise Research
- Protocols for strength training in middle and older age groups
- Protein intake and supplementation
- Positive effects of strength training for ALL age groups
Strength training is an important part of a well-rounded exercise routine for people of all ages, including those in middle and older age groups. It is beneficial for maintaining muscle mass, improving bone density, and increasing metabolism. When designing a strength training program for middle and older age groups, it is important to consider the individual’s current fitness level and any underlying health conditions. A safe and effective strength training program may include a combination of exercises using free weights, machines, and bodyweight, performed 2-3 times per week with at least one day of rest in between sessions. It is also important to gradually increase the intensity and volume of the workouts as the individual becomes stronger and more comfortable with the exercises.
In addition, regular exercise, including both cardiovascular activity and strength training, can help to boost metabolism, improve bone density, and increase muscle mass. Exercise can also help to reduce the risk of chronic diseases, such as obesity, type 2 diabetes, and heart disease. Exercise with cardio and strength training can improve mental health and cognitive function, and may even help to reduce the risk of falls in older adults.
As we age, our bodies go through changes that can affect our ability to maintain a healthy weight and build muscle mass. This is why it’s important for people over 40 to pay extra attention to their nutrition and exercise routine. According to Aragon’s research, a well-balanced diet that includes a variety of whole foods, such as fruits, vegetables, and lean proteins, is essential for maintaining optimal health.
One area that has received particular attention in the field of nutrition and exercise for people over 40 is the role of nutritional supplementation. While it’s important to get nutrients from whole foods, certain supplements, such as protein powders and pre-workout formulations, can be beneficial for maintaining muscle mass and supporting recovery after workouts. However, it’s crucial to speak with a healthcare professional before starting any supplement regimen, as certain supplements may not be appropriate for everyone.
There is some evidence to suggest that higher protein intake may be associated with greater fat loss. Higher protein diets may help to reduce appetite and increase feelings of fullness, which can lead to a reduction in calorie intake and ultimately fat loss. Protein is also more metabolically expensive to digest than carbohydrates or fat, meaning that the body burns more calories breaking down protein-rich foods. In addition, protein is important for maintaining and building lean muscle mass, which can help to boost metabolism and support fat loss.
However, it is important to note that the relationship between protein intake and fat loss is complex and may depend on a variety of factors, such as the individual’s overall calorie intake, exercise habits, and health status. It is also worth noting that weight loss is not solely dependent on protein intake, and a well-rounded and balanced diet that includes a variety of nutrients is important for overall health.
Overall, the fitness industry is moving towards a more evidence-based science approach to nutrition and exercise, and this is especially important for people over 40 who may face unique challenges as they age. By following the research of experts like Alan Aragon and working with a healthcare professional, individuals can develop a healthy and sustainable approach to nutrition and exercise that will support their overall well-being as they age.
Here at Alloy Personal Training Franchise, we follow an evidence and science-based approach for all our training programs and nutritional guidance.
Tune in to learn the latest from one of the most influential figures in the fitness industry.
About Alan Aragon
He has been a nutritional researcher for over 3 decades. He has been moving the fitness industry towards more of an evidence-based information approach. They have published him in popular nutrition and fitness magazines and peer-reviewed scientific journals.
- Who is Alan Aragon (01:11)
- The evidence-based fitness and nutrition movement (04:53)
- Alan Aragon Research Review (08:26)
- Fighting age-related muscle loss (12:08)
- Strength training for older adults (15:13)
- Positive effects of training on cognition (20:09)
- Protocols for training in middle and older aged adults (22:52)
- Protein intake in the general population (30:15)
- The association between higher protein intake and greater fat loss (33:48)
- Protein supplementation (37:07)
- One important piece of advice from Alan (01:00:14)
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