Oak Health Club, Exos offer guidance on strength training for longevity

To promote healthy and active adult lifestyles, Ashburn's Oak Health Club teamed up with Exos, a performance training company, to offer a seminar on strength training on May 21 which was open to both club members and to the public.

Oak Health Club — which focuses on the needs of those aged 40 years and older — was unveiled as AARP Services Inc.'s (ASI) first health and fitness club two years ago. It is located in Riverside Commons Plaza.

According to a presentation by Exos Vice President Monica Laudermilk, studies have shown that strength training as you age can help prolong an active lifestyle along with several other positive outcomes.

Laudermilk suggests that to best maximize "playspan and brainspan," it is important to be consistent with exercise which helps to reduce the risk of diabetes and other metabolic diseases, contributes to a stronger immune system, reduces liver fat which allows for better hormone regulation, and exercise enhances cognitive function, she said.

Laudermilk recommends that adults include strength training as an important aspect of any exercise program to manage the risk of cardiovascular disease, to combat sarcopenia – the loss of muscle mass, strength and function – maintain lean body mass, support the brain and to combat osteoporosis.

Before starting any program, participants should meet with their doctor to ensure safety, she said. It should also start simple and aim for two or three times a week, adding weight as confidence and strength builds.

She said that studies in people aged 70 and over have shown that with increased strength training over a 12-week program, participants increased strength and their metabolic function.

In participants aged 65 to 76 years old, after an eight-week program, participants saw an increase in knee and ankle strength, improved balance and flexibility and improved quality of life.

For participants aged 31 to 71 who had risk factors such as obesity, sedentary lifestyle and moderate disease risk, after a 10-week exercise program focused on power and strength combined with nutritional and behavioral upgrades, the study showed decreased body fat percentage, reduced weight, improved balance, cardiovascular and strength fitness as well as an improved quality of life and mindset.

At the session on Sunday, representatives from Exos used equipment that can measure the amount of body force output which provides a foundational or baseline measurement for strength and balance goals.

"This can give you a performance track for improving athletic ability," said Gina Garcia, who is part of the Exos research team.

Other measurements include observing jumping, isometrics and balance which gives trainers information on how participants are moving and where the forces are being produced in their body. This can help make more informed decisions on training, Garcia said.

Oak Health Club trainer Zoe Schrader provides members with an Inbody scan, which measures body mass and weight as well as water intake levels.

In addition, they offer functional moving screening which takes members through several different movements to check balance, posture, stability, mobility and power and can find areas of weakness or strength throughout the body.

"The data compares each person to other people in the same age and gender group and trainers recommend retesting regularly to see where improvements are being made," Schrader said.

By standing in front of a camera, it looks at shoulder movement, knees, back extension and other areas of the body through a variety of movements.

"All of this information provides people with information on what they need to work on and gives goals and exercises to create a sample program with a trainer at Oak Health Club," she said.

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