Age Well Live Long Sorrento

31/05/2026

Latest timetable of ALL group classes

05/05/2026

In 1990, a research team walked into a Boston-area nursing home and asked ten of the oldest residents to start lifting weights. The average age was 90. The youngest was 86.

The protocol was based primarily around leg extensions, which were performed at 80% of each person's one-rep maximum for 3 sets of 8 reps. On average, these nonagenarians increased their strength by 174%. The muscles of their thighs also grew an average of ~9%. Two participants discarded their canes.

The same research team led by Dr. Maria Fiatarone Singh repeated the study 4-years later, but this time, with 100 frail nursing home residents with a mean age of 87. Strength increased 113% in the training group versus 3% in controls. Gait velocity improved 12%. Stair-climbing power improved 28%. Completion rate was 94%.

What produces strength and improved function in the elderly is the same stimulus that produces it across the entire lifespan: lifting weights that are heavy enough to be challenging for the individual, and gradually increasing the weight over time as someone gets stronger. The starting load is individualized, but the approach is the same.

Most senior fitness programming doesn't reflect this, especially for those who would benefit the most. Chair exercises and light resistance bands are not going to produce a 174% strength gain in a 90-year-old. Neither is walking with a weighted vest. The dose that the evidence supports is higher than most practitioners prescribe, and the safety data is excellent.

What's the oldest person you know who still trains seriously?

21/03/2026

21/03/2026

https://www.instagram.com/reel/DVuKt_dkb4u/?igsh=N2hma2w3aHdwYTI4

11/03/2026

https://www.facebook.com/share/p/14hp25dcnLp/?mibextid=wwXIfr

💪 Unlock Your Strength with (Consistent) Resistance Training!

https://pmc.ncbi.nlm.nih.gov/articles/PMC10579494/

Research shows that consistent resistance training is key to boosting strength, hypertrophy, and muscular endurance!

🔑📊 In a comprehensive analysis of 137 systematic reviews with 15,781 participants (including 8,735 males and 7,046 females), it was found that:

Quality Matters: High-quality studies emphasize the benefits of regular, structured workouts.

Volume Counts: Aim for at least two sets per exercise twice to get the most out of your gains!

Consistency is Crucial: It's not just about lifting heavy; consistent engagement yields the best results.

Personalization: Tailoring your workout to your goals is essential for effectiveness.

Let’s prioritize consistency and individuality in our training programs! 🏋️‍♂️🏋️‍♀️

11/01/2026

Pop and MTV ruled supreme but 1986 was also a banner year for hip hop and metal.

09/01/2026

A 2023 Meta-Analysis published in the British Journal of Sports Medicine, encompassing 97 reviews, 1,039 trial and a substantial 128,119 participants, found that physical activity was significantly more effective than either counseling or common antidepressants in reducing symptoms of depression, anxiety and even some psychological disorders.

The largest benefits were observed in individuals with depression, pregnant, and postpartum women, and those diagnosed with HIV or kidney disease, suggesting a wide range of applicability.

There are incredible neurochemical and brain health benefits gained from regular exercise. Exercise triggers the release of endorphins, natural brain chemicals that act as mood elevators and pain relievers. Physical activity also increases the levels of neurotransmitters such as dopamine, norepinephrine, and serotonin, which are crucial for regulating mood, focus, and attention.

Exercise also improves blood flow to the brain, which increases oxygen and energy supply, leading to better brain performance and enhanced cognitive processes like memory and attention. Exercise also promotes the growth of new brain cells (neurogenesis) and strengthens connections between existing ones, particularly in the hippocampus, which plays a key role in mood regulation.

There are also incredible psychological and lifestyle benefits of regular exercise. Achieving fitness goals and feeling stronger and more confident can significantly boost self-esteem, which is often diminished in people with depression. Regular physical activity can also help you fall asleep faster and improve the overall quality of your sleep, which is vital for managing depression.

By improving the body’s ability to manage stress and promote relaxation, exercise offers an effective tool for reducing symptoms. Furthermore, starting an exercise routine can inspire other positive changes, such as making healthier dietary choices or reducing alcohol and drug use, which can further alleviate depression symptoms.

PMID: 15361924, 32922236

08/01/2026

https://www.instagram.com/reel/DQ4fzSxglCT/?igsh=MWhqMGUxemFyOHhsaw==

06/01/2026