Seniors who consume a higher level of dietary protein are less likely to suffer hip fractures than seniors whose daily dietary protein intake is less, according to a new study by the Institute for Aging Research of Hebrew SeniorLife in Boston, an affiliate of Harvard Medical School.

The study, which examined the daily protein intake of 946 seniors from the Framingham Osteoporosis Study, found that individuals who were in the lowest 25 percent of dietary protein intake had approximately 50 percent more hip fractures than those who consumed greater amounts of dietary protein (all within normal intakes). Those who suffered hip fractures consumed less than the 46 grams of dietary protein per day recommended for adults.

The study, which was funded in part by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, will be published this week in the online-first edition of Osteoporosis International. It builds on previous studies that included mostly women and reported a relationship between greater dietary protein intake and decreased risk of hip fracture.

While other studies have shown that dietary protein intake is also linked with higher bone mineral density, Dr. Hannan, co-director of the Musculoskeletal Research Program at the Institute for Aging Research says dietary protein may further protect elderly people against hip fracture by building stronger muscles in the legs. Most fractures occur after a fall, which may be caused by reduced muscle mass and decreased strength in the lower extremities.

Dr. Hannan, an associate professor of medicine at Harvard Medical School, recommends that older women consume at least 46 grams of protein per day, and that older men consume at least 56 grams of protein daily. This can come from both animal sources (meat, poultry, fish, eggs, milk, cheese and yogurt) and plants (legumes, grains, nuts, seeds and vegetables). The study did not examine the type of protein consumed.

In addition to increased dietary protein, Dr. Hannan says regular exercise to build stronger muscles and better balance, as well as other fall prevention strategies, such as reducing hazards in the home, can help protect seniors against falls and hip fractures.

More than 25 million Americans over the age of 50 have either osteoporosis, a disease in which bones become fragile and more likely to break, or osteopenia, a condition in which bone mineral density is lower than normal, but not low enough to be considered osteoporosis. More than 95 percent of hip fractures in people over the age of 65 are caused by falls and can lead to severe health problems, including decreased quality of life and premature death.

Scientists at the Institute for Aging Research conduct rigorous medical and social studies, leading the way in developing strategies for maximizing individuals' strength, vigor and physical well-being, as well as their cognitive and functional abilities in late life.


Source:
Fractures in the elderly. ScienceDaily. Retrieved May 13, 2010, from http://www.sciencedaily.com /releases/2010/05/100505092000.htm
Adapted from materials provided by Hebrew SeniorLife Institute for Aging Research, via EurekAlert!, a service of AAAS.

The Vitamin D Scam?

You both are your own worst enemies, the first obvious problem is overtraining.  80% of the population does too little work and 20% does way too much in my estimation reviewing thousands of training journals each year.  An over trained status creates a hormonal disaster that will increase body fat levels and decrease lean muscle tissue.  Females are more notorious for overtraining using a combination of excessive cardio with a low caloric intake while some Men would prefer to live in the gym through sheer determination.  Dr. Serrano conducted a great audio interview discussing several topics including how  he helped two female fitness competitors earn a lower body fat level.  You can listen to the audio interview here.


Consistent execution of the right methods ensures the fastest possible rate of success.  Get profession help to make sure your hard work pays off!  Here is the good news, you both have a strong work ethic, otherwise you would have quit a long time ago, the first thing I would aim to do with clients in your situation would be to channel more energy into the quality of work defined by intensity and cut back the volume.  In a vast majority of cases like yours I can pack in more weight training work than you have fit in 1 hours into 30 minutes by putting together the right sequence of super sets with short rest periods.  Pairing the right exercises along with other elements cuts recovery time between sets through a neurological phenomenon.  Packing more work into less time is vital for activating fat burning hormones while minimizing the catabolic hormones associated with body fat deposition and muscle wasting.


The key is using short rest periods with the right sequence of exercises.  There are many different individual factors to consider when designing a routine and the below serves as a great example.  Using 4 exercises in a group allows for certain muscles to rest while others are working at full capacity which is vital so that the intensity level can remain very high.  For example after doing a set of 45 deg incline db presses the muscles involved will be fatigued, but there will be 6 minutes that pass due to the other exercises being performed before doing this exercise again allowing for adequate recovery time so that a high level of effort can be applied for the second set.  Doing low weight loads just so that the rest periods can be short is not productive.  The below serves and example upper body routine, a customized approach which impacts exercise selection, rep ranges, speed of reps and rest periods are ideal for producing the fastest results. 

Day 1- Torso

A1. 45 deg incline db press        3-4    6-8    3-2-1-0    30
A2. 30 deg incline prone db row  3-4    4-6    3-1-1-2    30
A3. Flat DB Neutral Grip Press     3-4    6-8    3-1-1-0    30
A4. Neutral grip lat pull down      3-4    6-8    3-1-1-2    90
B1. Close grip pushups               2-3    6-8    3-2-x-0    20
B2. Prone 30 deg db front raise   2-3    6-8    4-0-1-2    20
B3. External rotation combo       2-3    8-10    4-1-1-1   45

Do A1, rest 30 seconds, do A2 rest 30 sec, do A3 rest 30 seconds, Do A4 and rest 90 seconds before repeating the cycle a total of 4 revolutions not including warm up sets.  Advanced trainees can trim the rest periods 5 sec per week for added fat burning impact!  Email Scott@infinityfitness.com for a full version of the Giant Set Fat Burning routine Today!

Following Weight training the first priority should be recovery with sound nutrition as muscles have been put through their paces if you are training correctly.  The right post workout strategies will maximize the benefits of exercise while accelerating recovery.  After a certain period of time ranging from 30-50 minutes pending the trainees individual factors catabolic hormones will begin to rise dramatically making subsequent work counterproductive.  Your best bet is to do interval sprints on non weight training days a couple days per week to accelerate fat burning. Now that the weather has improved there are an endless number of outdoor venues you can use for interval work.  My clients are shocked by how quickly they can lose body fat with customized interval programs that are only 20-25 minutes in length with no gym commute!    Email Scott@infinityfitness.com for a complementary copy of the 10 minute Interval workout. 


We have some time until your target date, I would start off with the Macronutrient cycling nutrition plan which is great for improving fat burning at any time, but this type of system has worked very well for people in the exact same situation as you. A strategy must be in place to revive metabolism. You will find that you can lose more body fat when eating more- how? The right combinations of foods will increase fat burning enzymes and optimize several other functions.  Pending your situation a month out from the goal date we can consider the Extreme Crash Diet strategy which works very well for a short period.  Both programs are available by emailing Scott@infinityfitness.com.


Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dietitians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at InfinityFitness.com.  Copyright © Infinity Fitness INC All Rights Reserved 2010

This document is provided by Infinity Fitness INC for general guidance only, and does not constitute the provision of health or fitness advice.  The information is provided "as is"  with no assurance or guarantee of completeness, accuracy, or timeliness of the information, and without warranty of any kind, express or implied, including but not limited to warranties of performance, merchantability, and fitness for a particular purpose.  

Email new questions for Scott Mendelson via: eathealthy@grasslandbeef.com