An Anti-ageing Secret

It's never too late to start!
Written by Marcus Smith
InnerFight
InnerFight
Mar 22, 2022
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
An Anti-ageing Secret

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.


We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.


As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.


Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?


Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:


1. It slows down muscle loss

As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.


Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.


Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."


2. It improves bone density

To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.


Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.


3. It lengthens Telomeres - slowing aging at a cellar level

Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.


People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.


Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!


Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.


We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.


And the best part, it's never too late to start!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-24

GYMNASTICS

This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.

Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!

HYBRID FITNESS

This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.

MOBILITY

Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.

WEIGHTLIFTING

Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-24

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:29 am

Location: Common Grounds

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-24

Monday

Session: No in-person session

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals in the park. 100m on/100m recovery.

Friday

Time: 5:59am & 5:59pm

Location: Common Grounds

Session: The Coffee Run + LRC Training Camp

This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery

The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.

Saturday

Time: 5:29am

Session: LRC Training Camp

We have an action packed day on the LRC Training Camp, all details will be shared in WA.

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run + LRC Training Camp

Today we will host a community long run from Common Grounds for those who are still in Dubai.

Those on the training camp in KhorFakkan we will hike at 5:29am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-24

Monday:

Strength:

A) 1 min max set strict pull-ups

B) EMOM x 8 Pull ups @ 30% of max set

Conditioning:

Every 5 mins x 6

2 rounds

6 Alt Single Arm Manmaker

300/250m row

Tuesday:

Strength:

A) Every 75 sec x 9

1) 16 Alt goblet cossack squat

2) 40 sec alt single leg V-ups

3) 30 sec side plank E/S

B) Every 2 mins x 6 - 3 front squat @20x1

Conditioning:

30-20-10

Assault Bike

Rest 2 minutes after each set

Wednesday:

Strength:

Deadlift Every 2:00 x 5 - 2 reps

Conditioning:

AMRAP 22

In a team of 4

2000m C2 Bike

40 Power cleans (70/45)

40 TTB

Thursday:

Strength:

A) Every 90 sec x 8 - 10 DB box step up

B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges

C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows

Conditioning:

500/450 ski

5 burpee pull-ups

400/350 ski

5 burpee pull-ups

300/250 ski

5 burpee pull-ups

200/150 ski

5 burpee pull-ups

100/50 ski

Friday:

Strength:

A) Every 75 sec x 8 1 push press (1 sec pause in dip)

Conditioning:

0-16 mins

2500m/2000m row

Every 2 mins - 6 box jump overs

16-26 mins

1500m/1200m row

Every 2 mins - 6 Dual KB Front squat

26-32 mins

1000m/800m row

Every 2 mins - 6 Dual KB STOH

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Anti-ageing Secret

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.


We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.


As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.


Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?


Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:


1. It slows down muscle loss

As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.


Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.


Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."


2. It improves bone density

To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.


Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.


3. It lengthens Telomeres - slowing aging at a cellar level

Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.


People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.


Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!


Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.


We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.


And the best part, it's never too late to start!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-24

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:29 am

Location: Common Grounds

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-24

Monday

Session: No in-person session

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals in the park. 100m on/100m recovery.

Friday

Time: 5:59am & 5:59pm

Location: Common Grounds

Session: The Coffee Run + LRC Training Camp

This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery

The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.

Saturday

Time: 5:29am

Session: LRC Training Camp

We have an action packed day on the LRC Training Camp, all details will be shared in WA.

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run + LRC Training Camp

Today we will host a community long run from Common Grounds for those who are still in Dubai.

Those on the training camp in KhorFakkan we will hike at 5:29am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-24

Monday:

Strength:

A) 1 min max set strict pull-ups

B) EMOM x 8 Pull ups @ 30% of max set

Conditioning:

Every 5 mins x 6

2 rounds

6 Alt Single Arm Manmaker

300/250m row

Tuesday:

Strength:

A) Every 75 sec x 9

1) 16 Alt goblet cossack squat

2) 40 sec alt single leg V-ups

3) 30 sec side plank E/S

B) Every 2 mins x 6 - 3 front squat @20x1

Conditioning:

30-20-10

Assault Bike

Rest 2 minutes after each set

Wednesday:

Strength:

Deadlift Every 2:00 x 5 - 2 reps

Conditioning:

AMRAP 22

In a team of 4

2000m C2 Bike

40 Power cleans (70/45)

40 TTB

Thursday:

Strength:

A) Every 90 sec x 8 - 10 DB box step up

B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges

C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows

Conditioning:

500/450 ski

5 burpee pull-ups

400/350 ski

5 burpee pull-ups

300/250 ski

5 burpee pull-ups

200/150 ski

5 burpee pull-ups

100/50 ski

Friday:

Strength:

A) Every 75 sec x 8 1 push press (1 sec pause in dip)

Conditioning:

0-16 mins

2500m/2000m row

Every 2 mins - 6 box jump overs

16-26 mins

1500m/1200m row

Every 2 mins - 6 Dual KB Front squat

26-32 mins

1000m/800m row

Every 2 mins - 6 Dual KB STOH

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-24

GYMNASTICS

This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.

Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!

HYBRID FITNESS

This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.

MOBILITY

Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.

WEIGHTLIFTING

Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Anti-ageing Secret

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.


We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.


As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.


Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?


Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:


1. It slows down muscle loss

As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.


Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.


Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."


2. It improves bone density

To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.


Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.


3. It lengthens Telomeres - slowing aging at a cellar level

Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.


People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.


Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!


Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.


We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.


And the best part, it's never too late to start!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-24

Monday

Session: No in-person session

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals in the park. 100m on/100m recovery.

Friday

Time: 5:59am & 5:59pm

Location: Common Grounds

Session: The Coffee Run + LRC Training Camp

This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery

The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.

Saturday

Time: 5:29am

Session: LRC Training Camp

We have an action packed day on the LRC Training Camp, all details will be shared in WA.

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run + LRC Training Camp

Today we will host a community long run from Common Grounds for those who are still in Dubai.

Those on the training camp in KhorFakkan we will hike at 5:29am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-24

Monday:

Strength:

A) 1 min max set strict pull-ups

B) EMOM x 8 Pull ups @ 30% of max set

Conditioning:

Every 5 mins x 6

2 rounds

6 Alt Single Arm Manmaker

300/250m row

Tuesday:

Strength:

A) Every 75 sec x 9

1) 16 Alt goblet cossack squat

2) 40 sec alt single leg V-ups

3) 30 sec side plank E/S

B) Every 2 mins x 6 - 3 front squat @20x1

Conditioning:

30-20-10

Assault Bike

Rest 2 minutes after each set

Wednesday:

Strength:

Deadlift Every 2:00 x 5 - 2 reps

Conditioning:

AMRAP 22

In a team of 4

2000m C2 Bike

40 Power cleans (70/45)

40 TTB

Thursday:

Strength:

A) Every 90 sec x 8 - 10 DB box step up

B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges

C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows

Conditioning:

500/450 ski

5 burpee pull-ups

400/350 ski

5 burpee pull-ups

300/250 ski

5 burpee pull-ups

200/150 ski

5 burpee pull-ups

100/50 ski

Friday:

Strength:

A) Every 75 sec x 8 1 push press (1 sec pause in dip)

Conditioning:

0-16 mins

2500m/2000m row

Every 2 mins - 6 box jump overs

16-26 mins

1500m/1200m row

Every 2 mins - 6 Dual KB Front squat

26-32 mins

1000m/800m row

Every 2 mins - 6 Dual KB STOH

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-24

GYMNASTICS

This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.

Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!

HYBRID FITNESS

This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.

MOBILITY

Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.

WEIGHTLIFTING

Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-24

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:29 am

Location: Common Grounds

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Anti-ageing Secret

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.


We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.


As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.


Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?


Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:


1. It slows down muscle loss

As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.


Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.


Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."


2. It improves bone density

To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.


Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.


3. It lengthens Telomeres - slowing aging at a cellar level

Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.


People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.


Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!


Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.


We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.


And the best part, it's never too late to start!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Anti-ageing Secret

Living longer and better starts with not dying. Older adults (classed as over 30, can you believe) that participate in strength training at least two times per week have 46% lower odds of death for any reason than those that do not strength train.


We all know that exercise is good for you. It reduces obesity, heart disease, diabetes, improves your mental health, reduces the risk of cancer, and is proven to decrease the risk of mortality significantly. But it's not just beneficial in the way we usually understand. It's also one of the best defenses against the toughest aspects of ageing.


As we get older, we tend to slow down, but as the famous Helen Hayes quote says - "if you rest, you rust". No one wants to lose energy, speed up their biological clock, brace for memory loss, or grab their back every time they bend over. While there is no doubt genetic and environmental factors play a role, most of the symptoms accompanying ageing can be slowed and even reversed through exercise.


Society today loves the short-term cosmetic fixes against ageing, but this doesn't change your actual health. It doesn't change your biological age, just your appearance on the outside. What good is all that botox if you are dying on the inside?


Strength training is one of the most powerful solutions we have at our disposal in our battle with father time. Here are three reasons why:


1. It slows down muscle loss

As people age, they loose muscle mass and strength, known as sarcopenia. After 30, we begin to lose 3-5% muscle mass per decade, which accelerates over time if nothing is done about it. While we acknowledge 'slowing down' is part of life, many don't understand the direct correlation between how we feel (the slowing of our metabolism, loss of mental sharpness, and mobility) with the loss of muscle mass.


Strength training is vital in maintaining metabolism, muscle strength, and power as we age; it makes everyday activities far less complicated. It also helps maintain strength and power, making daily activities like cooking, cleaning, and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain your independence longer.


Hippocrates got it right about 2,400 years ago when he said, "That which is used develops; that which is not wastes away."


2. It improves bone density

To keep bones strong, the body breaks down old bone and replaces it with new bone tissue, but from around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make.


Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on the bone that occurs during strength training (as well as weight-bearing aerobic exercises like running). The result is stronger, denser bones. Strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets the bones of the hips, spine, and wrists, which are most likely to fracture as we age.


3. It lengthens Telomeres - slowing aging at a cellar level

Telomeres are the protein endcaps of our chromosomes. They are like our biological clock, and they are correlated with age. Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres become.


People who have consistently high physical activity levels, including strength training, have significantly longer telomeres than those who don't, meaning they are slowing down aging at a cellar level.


Studies have shown that adults with strength training have telomeres with a biological aging advantage of nine years over sedentary ones and a seven-year advantage compared to those who are moderately active. To be classed as highly active, women had to engage in at least 30 minutes of exercise per day and men 40 minutes, five days a week. So basically, with as little as 30 mins of strength training, you can reduce your cellular age by nine years!!


Scientists also looked at muscle biopsies of 25 elderly active people and 25 inactive young people. They identified 596 genes that were differentially expressed between the two age groups. Of the 596 genes, the researchers identified 179 associated with age and exercise that showed a remarkable reversal in their expression profile after six months of strength training. This means that resistance training can slow down and reverse the ageing process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.


We might not have the fountain of youth, but it is within our power to increase health and longevity. Through strength training and regular exercise, we can slow down the ticking of our biological clocks. We can maintain our muscle mass bone density and reduce our cellular age by nine years! Keeping our bodies young and hopefully having a longer, more fulfilled life.


And the best part, it's never too late to start!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

Subscribe to new articles

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.