TORONTO, ON--(Marketwired - February 23, 2016) - Each year 23 million Canadians over the age of 29 (64 per cent of Canadians) face the risk of losing one per cent -- or one third of a pound -- of muscle year after year. A study conducted by Southampton Solent University Centre for Health Exercise and Sport Science, using MedX fitness equipment, reveals that less than 25 minutes of resistance training each week can significantly reverse muscle loss in adults. MedX Precision Fitness, a Toronto-based fitness facility, has created a 20-minute workout system to reverse muscle loss and prevent further age-associated strength injuries.
"We've recognized that muscle loss is a chronic problem and the onset can begin as early as 30 years of age, which can lead to serious health complications later in life," said Blair Wilson, President and Co-Owner, MedX Precision Fitness. "While chronological aging can't be prevented, the effects of biological aging can. With weekly sessions, more than 95 per cent of our clients have seen considerable and meaningful strength gains in as little as two months."
The study presents the primary conclusions:
- 100 per cent of adults can decrease the potential for injuries by strengthening their joints, tendons, and ligaments through resistance training to the point of Momentary Muscular Failure (MMF) -- the point where repetition fails due to inadequate muscular strength.
- Less time is required to build muscle strength and reverse muscle loss in young adults and older adults than previously uncovered (less than a total of 30 minutes per week)
- Performing only one session of evidence-based Resistance Training for 120 seconds per exercise (total time of less than 15 minutes) to Momentary Muscular Failure (MMF) is more effective than traditional gym workouts
A significant decline in muscle loss as a result of chronological aging, known as sarcopenia, can lead to an increased risk of bone fractures, obesity, diabetes, coronary heart disease, and cancers. This is a result of a decrease in bone mineral density, muscle mass, strength, and an increase in fat mass. This study proved that while under resistance training, participants were able to achieve constant progression and consistently increase the weight load from two to five pounds each session.
"Traditional gyms and fitness centres are not set up with the necessary equipment for safe resistance training, so we've created a safe and controlled environment where clients can use resistance machines to increase strength and minimize the risk of injury," said Wilson. "Resistance training is so efficient that once our clients become familiar with the workouts, they can eventually reduce their total workout time to just seven minutes per week."
MedX workouts are completed in one-on-one supervised sessions, on advanced rehabilitation equipment, in a facility with no mirrors, onlookers, or music. The MedX Method consists of one seven - 20 minute workout, no more than once a week. This method takes a rational approach to exercise, based on scientific data: when muscles are exercised in a controlled motion at a high intensity, the body repairs and promotes muscle fiber growth at a cellular level. Muscle growth does not happen during the process but occurs during the seven days of recovery and rest.
Prior research has shown that two decades of age-associated strength loss can be regained in approximately two months of resistance exercise; however, the total session time required to obtain these results was believed to be much greater (Hurley and Roth). Similar past studies on resistance training to MMF have also revealed that single set exercises to MMF produce equivalent results to that of multiple sets and lead to improved cardiovascular fitness.
Past studies show that resistance training is not widely practiced, especially among seniors, as it is often perceived as being overly difficult and too daunting.
MedX Precision Fitness has been providing one-on-one resistance training sessions to adults, seniors, and professionals, since 2009. The Toronto-based fitness facility is located at 80 Richmond Street West, Suite 100.
About the study
Participants consisted of members of an exercise facility to emphasize the ecological validity of real people in a real gym, rather than a "laboratory gym." Each participant completed exercises in less than 15 minutes twice a week for 10 weeks. Participants performed single set resistance training on six MedX machines: MedX torso arm (pull down), chest press, seated row, overhead press, and leg press resistance machines.
About MedX Precision Fitness
MedX Precision Fitness is a Toronto-based fitness facility that takes a scientific approach to exercise to empower clients to make a lifetime commitment to their personal fitness, health and well-being. Since 2009 MedX has provided one-on-one strength training sessions to adults, seniors, and professionals using the most technologically advanced fitness, sports and rehabilitation equipment available on the market. For additional information visit, www.medxpf.com.