The benefits of exercise are well documented and undeniable. Most of us know that regular aerobic physical activity plays a significant role in the prevention of cardiovascular disease, stroke and diabetes. But for folks who think they can jog, cycle or speed walk down the road to lifetime wellness, the latest news from the world of fitness science may come as quite a surprise. There are compelling reasons to trade the treadmill for a set of dumbbells, at least for a portion of your workout.
    A recent study conducted by a team of researchers at the University of Nottingham Schools of Graduate Entry Medicine and Biomedical Sciences found that the suppression of muscle breakdown is reduced with age. In layman's terms, this simply means that after meals, the insulin that once worked to slow muscle degeneration when we are young slowly stops doing its job as we age, resulting in muscle loss.
    Not good news, right? Fear not; for the researchers went on to test a theory that weight training can counteract age-related muscle loss. And the results were very positive.
    The study found that three exercise sessions a week over 20 weeks rejuvenated blood flow and insulin responses, making muscle degeneration in older study participants identical to that of their younger counterparts. To the experts at Tilton Fitness, these findings were not unexpected.
    "It's estimated that unless they exercise their muscles properly, adults can lose five to seven pounds of muscle tissue every 10 years," says Darren Haviland, fitness director at Tilton Fitness. "This makes working our muscles particularly important as we age."
    According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18-65 will benefit from performing activities that maintain or increase muscular strength and endurance at least two days each week.
     "For many, the term 'strength training' conjures up images of bulky biceps pumping serious iron," Haviland says. "At Tilton Fitness, we realize that that sort of training is not ideal for most members. Our strength training programs include weight-bearing calisthenics, stair climbing, and resistance exercises that target all the major muscle groups."
    It's never too late to get started on a strength training program, which also works to boost immunity and increase metabolism.
    "I talk to people who have never made structured physical activity a part of their lives and who think there's no point in starting now," says Haviland. "I tell them it's never too late to invest in yourself and adapt a regular workout routine. The benefits of a healthier lifestyle can be realized at any age."
    Just ask Melinda Ade, who was 42 when she started working with her personal trainer Leanne at Tilton Fitness in Galloway. By focusing on cardio, flexibility and strength, Ade not only improved her body composition and lost weight, but gained a big boost in confidence.
    "I trained with Leanne for three months and the experience was overwhelming," she says. "I gained so much confidence in myself and was pushed to do things I thought I could never do.  I was excited for each session to see what Leanne would teach me. As a result, I lost 22 pounds and 18 and a half inches, and have continued to gain strength. I owe my success to her."
    For more information about Tilton Fitness, including membership information, call 609-FITNESS, or stop by any of the four Tilton Fitness locations and ask to take a tour of the facility. Also, visit www.tiltonfitness.com.

By Julie Dods

Julie Dods is vice president of marketing for Tilton Fitness.