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TEN REASONS EVERYONE SHOULD START BARBELL TRAINING TODAY

Updated: May 23, 2022

Here are the scientific references to the magazine "The most important thing in your life?" I recently created:



LIVE LONGER

Larsson et al. 1979, Muscle strength and speed of movement in relation to age and muscle morphology. J Appl Physiol 46: 451–456, 1979.

Murray et al., 1985: Age-related differences in knee muscle strength in normal women. J Gerontol 40: 275–280.

Young et al., 1985: The size and strength of the quadriceps muscles of old and young men. Clin Physiol 5: 145–154

Murray et al., 1980: Strength of isometric and isokinetic contractions: Knee muscles of men aged 20 to 86. Phys Ther 60: 412–419.

Garcia-Hermoso et al., 2018: Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women. Arch Phys Med Rehabil Oct; 99(10):2100-2113.


BRAIN REJUVENATION

de Melo Coelho et al., 2013: Physical exercise modulates peripheral levels of brain-derived neurotrophic factor (BDNF): a systematic review of experimental studies in the elderly. Archives of Gerontology and Geriatrics, 56(1), 10-15.

Mayer et al., 2011: The intensity and effects of strength training in the elderly. Deutsches Ärzteblatt International, 108(21), 359.

Nagamatsu et al., 2012: Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Archives of Internal Medicine, 172(8), 666-668.

Forti et al., 2014: Strength training reduces circulating interleukin-6 but not brain-derived neurotrophic factor in community-dwelling elderly individuals. Age, 36(5), 9704.

Vincent & Bourguignon, 2016: Resistance training lowers exercise‐induced oxidative stress and homocysteine levels in overweight and obese older adults. Obesity, 14(11), 1921-1930.


HEALTHIER JOINTS

Lawrence et al., 1989: Estimates of themprevalence of arthritis and selected musculoskeletal disorders in the United States. Arthritis Rheum 41: 778–799.

Helmick et al., 2008: Estimates of the prevalence of arthritis and other rheumatic conditions in the United States. Part I. Arthritis Rheum 58: 15–25.

Flint-Wager et al., 2009: Assessment of a sixteenweek training program on strength, pain, and function in rheumatoid arthritis patients. J Clin Rheumatol 15: 165–171, 2009.

Hurkmans et al., 2009: Dynamic exercise programs (aerobic capacity and/or muscle strength training) in patients with rheumatoid arthritis. Cochrane Database Syst Rev: CD006853.

Baillet et al., 2012: Efficacy of resistance exercises in rheumatoid arthritis: Meta-analysis of randomized controlled trials. Rheumatology (Oxford) 51: 519–527.

de Jong et al., 2004: Long term high intensity exercise and damage of small joints in rheumatoid arthritis. Ann Rheum Dis 63: 1399–1405.


STRONGER BONES

Sinaki, M., 2013: Yoga spinal flexion positions and vertebral compression fracture in osteopenia or osteoporosis of spine: Case series. Pain Prac 13: 68–75, 2013

Kanis, J., 2007: WHO Technical Report (Vol. 66). United Kingdom: University of Sheffield.

https://www.tandfonline.com/doi/abs/10.3111/200104051062.

Martyn-St James, M. & Carroll, S., 2013: Metaanalysis of walking for preservation of bone mineral density in postmenopausal women. Bone 43: 521–531, 2008, Ma D, Wu L, and He Z. Effects of walking on the preservation of bone mineral density in perimenopausal and postmenopausal women: A systematic review and metaanalysis. Menopause 20: 1216–1226.

Yamazaki S et al., 2004: Effect of walking exercise on bone metabolism in postmenopausal women with osteopenia/osteoporosis. J Bone Miner Metab 22: 500–508.

Martyn-St James, M. & Carroll, S., 2021: Effects of different impact exercise modalities on bone mineral density in premenopausal women: A meta-analysis. J Bone Miner Metab 28: 251–267.

Marques et al., 2012: Exercise effects on bone mineral density in older adults: A meta-analysis of randomized controlled trials. Age 34: 1493–1515.

Chaconas et al., 2013: Exercise interventions for the individual with osteoporosis. Strength Cond J 35: 49–55.

Gomez-Cabello et al., 2012: Effects of training on bone mass in older adults: A systematic review. Sports Med 42: 301–325. Zehnacker, CH & Bemis-Dougherty, A., 2007: Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review. J Geriatr Phys Ther 30: 79–88.

Howe et al., 2011: Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev 7: CD000333.


BETTER HEART HEALTH

Moraes et al., 2012: Chronic conventional resistance exercise reduces blood pressure in stage 1 hypertensive men. J Strength Cond Res 26: 1122–1129, 2012.

Terra et al., 2008: Reduction of arterial pressure and double product at rest after resistance exercise training in elderly hypertensive women. Arq Bras Cardiol 91: 299–305.

Marcio et al., 2013: Acute and chronic effects of resistive exercise on blood pressure in hypertensive elderly women.J Strength Cond Res. Dec;27(12):3475-80.

Gabriela et al., 2018 : Effect of Resistance Training on Blood Pressure and Autonomic Responses in Treated Hypertensives.J Strength Cond Res. May;32(5):1462-1470.


BUILDING MUSCLE

Coin et al., 2000: Bone mineral density and body composition in underweight and normal elderly subjects. Osteoporos Int 11: 1043–1050.

Ferrucci et al., 2002: A role for sarcopenia in late-life osteoporosis. Aging Clin Exp Res 14: 1–4.

Rolland et al., 2008: Frailty, osteoporosis and hip fracture: Causes, consequences and therapeutic perspectives. J Nutr Health Aging 12: 335–346.

Roubenoff R.,2000: Sarcopenic obesity: Does muscle loss cause fat gain? Lessons from rheumatoid arthritis and osteoarthritis. Ann N Y Acad Sci 904: 553–557.

Toda et al., 2000: A decline in lower extremity lean body mass per body weight is characteristic of women with early phase osteoarthritis of the knee. J Rheumatol 27: 2449–2454.

Pinsky et al., 1990: The Framingham Disability Study: Relationship of various coronary heart disease manifestations to disability in older persons living in the community. Am J Public Health 80: 1363–1367.

Boden et al., 1993: Effects of age and body fat on insulin resistance in healthy men. Diabetes Care 16: 728–733.

Cefalu et al., 1995: Contribution of visceral fat mass to the insulin resistance of aging. Metabolism 44: 954–959.

Li et al, 2018: Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults. Med Sci Sports Exerc. Mar;50(3):458-467.

Srikanthan et al., 2014: Muscle Mass Index as a Predictor of Longevity in Older-Adults. Am J Med.127(6): 547–553.

Baumgartner et al., 1998: Epidemiology of sarcopenia among the elderly in New Mexico. Am. J. Epidemiol. 147(8):755–763.

Strasser et al., 2013: Impact of Resistance Training in Cancer Survivors: A Meta-Analysis. Med Sci Sports Exerc. Nov (11):2080-90.


CANCER

Ena et al., 2020: Resistance Training in Breast Cancer Survivors: A Systematic Review of Exercise Programs. Int J Environ Res Public Health. 17(18):6511.

Hanson et al, 2016: The independent effects of strength training in cancer survivors: a systematic review. Curr Onc Rep. 18:31

Courneya et al., 2007: Effects of aerobic and resistance exercise inbreastcancerpatients receiving adjuvant chemotherapy: A multicenter randomized controlled trial. J Clin Oncol 25: 4396–4404.

Amitzboll et al., 2019: Effect of progressive resistance training on health-related quality of life in the nfirst year after breast cancer surgery – results from randomized controlled trial. Acta Oncologia.

Cramp et al., 2010: The effects of resistance training on quality of life in cancer: a systematic literature review and meta-analysis. Support Care Cancer. 18: 1367-1367).

Hanson et al, 2016: The independent effects of strength training in cancer survivors: a systematic review. Curr Onc Rep. 18:31.


OBESITY

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription (8th ed). Baltimore, MD: Lippincott Williams & Wilkins, 2009, pp. 165–172, 232–237, 244–246, 248–256.

Bryner et al., 199: Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 18(2):115-21.

Kraemer et al., 2006: Chronic resistance training in women potentiates growth hormone in vivo bioactivity: characterization of molecular mass variants. Am J Physiol Endocrinol Metab 291. 1177-1187.


DIABETES

Holten et al., 2004: Strength Training Increases Insulin-Mediated Glucose Uptake, GLUT4 Content, and Insulin Signaling in Skeletal Muscle in Patients With Type 2 Diabetes. Diabetes. 53(2):294-305.

Jansson et al., 2022: Effect of resistance training on HbA1c in adults with type 2 diabetes mellitus and the moderating effect of changes in muscular strength: a systematic review and meta-analysis. Open diabetes research and care.

Pan et al., 2018: Exercise training modalities in patients with type 2 diabetes mellitus: a systematic review and network meta-analysis. International journal of behavioural nutrition and physical activity.

Umpierre et al., 2011: Physical Activity Advice Only or Structured Exercise Training and Association With HbA1c Levels in Type 2 Diabetes: A Systematic Review and Meta-analysis. Journal of American Medical Association.

Qiu et al., 2018: Exercise training and endothelial function in patients with type 2 diabetes: a meta-analysis. Cardiovascular diabetology. 17:64.


IMPROVING MENTAL HEALTH

Nebiker et al., 2018: Moderating Effects of Exercise Duration and Intensity in Neuromuscular vs. Endurance Exercise Interventions for the Treatment of Depression: A Meta-Analytical Review (Front Psychiatry. 9: 305).

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