Health24.com | Diabetes is no death sentence

Mpolokeng Mudau (pictured) visited her gynaecologist for a routine checkup two months before she was to deliver her son, only to return home disappointed that she had been diagnosed with type 1 diabetes.

Although this happened in 2009, she remembers the incident vividly, saying she had complained to her doctor about an insatiable thirst during the consultation.

“No matter how much water I drank, I could not feel quenched,” recalls Mudau.

“I also experienced blurred vision. When the doctor ran some tests, he realised my sugar level was high,” she said, adding that when her blood sample was examined, she was found to have type 1 diabetes.

Mudau is one of more than 199 million women worldwide living with diabetes. Some of them will mark World Diabetes Day on Tuesday.

The day is meant to promote diabetes care, prevention and a cure worldwide.

This year’s theme is Women and Diabetes – our right to a healthy future.

Globally, there are 366 million people living with diabetes, and the International Diabetes Federation has predicted that this number could rise to 552 million by 2030.

Mudau (31) tells City Press that what frightens her most about diabetes is the thought of losing her eyesight.

“The minute the sugar levels in my body go up, my eyes become blurry,” she says, adding that the fear of losing her eyesight has kept her motivated to take her medication religiously.

She has familiarised herself with facts about the disease to such an extent that she now runs an empowerment community programme where, once a week, she holds regular talks with young girls about the illness to dispel the falsehoods surrounding the disease.

In some communities, for example, she says there is a prevailing belief that if no one in a family is diabetic, it is not possible for a person to be diagnosed with it.

Other myths include the belief that if a person is not fat, they cannot become diabetic – or if a person does not consume too much sugar, they cannot be diabetic.

Mudau says she often encourages young people to lead a healthy lifestyle to avoid all kinds of illnesses. She also teaches youngsters about hygiene and distributes sanitary towels.

Mudau believes that her diabetes had led her to her calling.

“It is as if my life was waiting for me to become diabetic in order to move forward,” she says.

However, her supportive husband often “watches me like a hawk” at meal times to ensure she makes the right choices.

“I was very lazy around the seventh month of my pregnancy. I was fairly big, lazy and tired,” she recalls.

“To be honest, I sometimes still have rough days when I want to let loose and eat whatever I want, and it’s hard. But I just snap out of it when I think about my children.”

Dr Larry Distiller, executive chairman of the Centre of Diabetes and Endocrinology, says South Africa has the biggest number of people diagnosed with diabetes on the continent, with Nigeria in second place.

He makes the distinction between diabetes type 1 and 2, saying type 1 occurs as a result of the destruction of insulin-producing cells in the pancreas, and it sometimes affects young people.

“Patients become insulin depleted and deficient, and they need to have insulin injections to survive. Type 1 diabetes is not preventable because it is a genetic condition,” he explains.

Type 2 diabetes is more of a lifestyle condition, says Distiller. It affects mainly older people – and sometimes young people.

Type 2 diabetes is associated with being overweight. However, Distiller is quick to point out that the effects of this type can be reduced “by leading a healthy lifestyle and keeping fit and active”.

Type 2 diabetes also occurs when a person’s insulin-producing cells are not entirely healthy, and are fragile and damaged.

“The cells can normally make enough insulin if you’re thin, but when you become overweight and inactive, you become resistant to insulin and so the cells cannot cope,” explains Distiller.

He recommends that people over the age of 40, and those who are overweight and inactive, should get tested every year by means of undergoing a simple blood test.

“Diabetes is not a death sentence; it is a life sentence.

“Once you are diagnosed with diabetes you need to be treated properly, monitored, followed up and managed for the rest of your life.

“If you do the right thing by following the rules, looking after yourself as a diabetic and keeping your blood pressure and cholesterol under control, you can live a long life with diabetes.”

There are three types of diabetes:

 TYPE 1 DIABETES – a condition where the body stops producing insulin, an essential hormone produced by the pancreas to convert glucose into energy;

– TYPE 2 DIABETES – a condition that develops over time where the body is unable to use insulin properly; and

 GESTATIONAL DIABETES – a form of diabetes that occurs during pregnancy because of hormonal changes, genetics and lifestyle factors.

Most South Africans with diabetes have type 2 diabetes.

The highest prevalence of diabetes among South Africans is in the Indian population (11% to 13%) as this group has a strong genetic predisposition for diabetes.

This is followed by 8% to 10% of people in the coloured community, 5% to 8% among blacks and 4% among whites.

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Health24.com | Kevin Hart’s first marathon is no joke!

Kevin Hart is not training for a marathon the way you would train for a marathon. He’s training how a Nike-sponsored, internationally touring comedian, CEO, author, moonlighting rapper, producer and movie star trains for a marathon.

So, basically, that means he trains whenever he has time – and he doesn’t have much.

Nevertheless, on November 5*, the 38-year-old fully intends to cross the finish line of the New York City Marathon, his first crack at the distance.

He hopes to do this despite the fact that he is not following any plan, is in the midst of launching his own streaming service called Laugh Out Loud Network, and is filming his next movie.

We know what you may be thinking, but this is no comedic stunt or effort to contrive nipple-chafing jokes. Hart simply wants to prove to himself, and his millions of fans, that he can do this.

He does have running experience. Two years ago during his countrywide comedy tour, he hosted pop-up 5Ks, and hundreds, sometimes thousands of fans joined him.

In August 2016, he completed the relay-style Hood to Coast in Oregon, where he ran 30km within 24 hours.

For New York, Hart is running based on how he feels, squeezing in two runs on weekdays, and trying for a long run on weekends.

On a sunny September afternoon, at a park in Redondo Beach, California, Hart dons skin-tight black leggings under black running shorts for his second tough workout of the day.

His first came early in the morning, which millions of fans already know, because he’s posted videos of the weightlifting session to Snapchat and Instagram.

It’s something the comedian does often, time-stamping the clips to show off the obscenely early hour that he’s awake and putting in work.

Hart is at the park to film a video with a local high school cross-country team. They’re doing an interval workout: a kay warm-up, two 800s, then two 400s. Three cameramen are staked out along the dusty, extremely hilly trails.

In a week and a half, the video will be cut down to less than two minutes and posted to Hart’s Instagram account so his 54.8 million followers can see that, yes, he is actually training to run a full 42.2km.

He could easily shoot a few takes, shake some kids’ hands, and move on. People would understand. This is, after all, his first of three photo shoots in the day.

Instead, Hart earnestly tries to hang with the lithe, swift teenagers. He mostly doesn’t.

At the top of a particularly steep hill, through heaving breaths, he jokes, “These kids are on steroids.”

He’s one of the last to finish the final 400, grimacing in a full sprint as the team applauds. It’s a tenacious scene that will make you believe that one of the world’s most famous comedians really can juggle his career while becoming a marathoner – training plans be damned.

Here, Hart tells us, in his own words, how and why he plans to do it.

“During a long run, there is no thinking. I’m zoned out in a good space with great music – everything from slow music to R&B to country to rock ’n’ roll.”

“When you do go through that pain where you are getting sore, a lot of people back off. But I think it is about getting your body used to that feeling. When I first ran 16km, I was like, ‘Oooh, wait a minute.’ On my next 8km run two days later, my body was like, ‘Kev, is this going to be a thing? Okay.’ So as you dig deeper, your body gets accustomed to it.”

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“I am doing this to be an example that you can be anything that you put your mind to. I put my mind to it, and I am going to get it done. That simple.”

“Some of my greatest ideas happen during my runs. The peace that comes from running is the perfect time to be creative. My comedy is really my life experience, so I am sure I will find something funny about this marathon to talk about.”

“My favourite place to run is anywhere and everywhere.”

“I haven’t chafed. I am not sure where it is supposed to happen. But I would appreciate not being jinxed. Where do you chafe at? I am not putting lube on my butt.”

Read more: How to prevent and treat chafing

“What is motivating me? I think the fact that people are really following my journey and saying, ‘That’s dope that Kevin is going to do what he is doing.’ I have to finish for them.”

“When I cross the finish line, I am probably going to…What is that called? Oh yeah, throw up. And then sit down.”

“I don’t even know what the wall is. [Hart is told what the wall is.] That ain’t going to happen. It’s mental, man. All mental. Mark that down.”

Read more: How to train so you don’t hit the wall so damn hard

“I don’t have a fuelling strategy. I want to relish the pain of the process, naturally. Mind you, I say that now. Have some energy gels on standby at 22km.”

“My goal is to run it in 3:40 to 3:45.”

“I don’t get nervous. There is no such thing. As long as I s–t before the race, I will be fine.”

*Update: Hart finished his first New York City marathon in 4 hours, 5 minutes and 6 seconds. 

This article was originally featured on www.runnersworld.co.za

Image credit: iStock

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Health24.com | 7 things your doctor needs to know if you’re an athlete

As athletes, we’re pretty in tune with our bodies. But sometimes our bodies start sending signals that something is amiss. Maybe your occasionally achy knee is starting to hurt more often.

Or perhaps your partner has complained about your constant grumpy mood.

Issues like those above might mean it’s time to make a doctor’s visit. But whether you’re heading in for a simple checkup or because of a nagging issue, there are certain things you should make sure your primary care practitioner knows.

Your level of training can explain a lot about your health, and could affect the advice he or she gives you. That advice might include adding cross-training to your workouts to prevent repetitive stress injuries or altering your diet to ensure you’re fuelling properly.

Particularly if you don’t have a coach to keep things in check, your doctor can make sure your training routine isn’t just effective – it’s healthy for you, personally.

Read more: The cycling coach you didn’t know you had

We chatted with Aaron Mares, assistant professor at the University of Pittsburgh’s Department of Orthopaedic Surgery and associate medical director of the Pittsburgh Marathon; and Kortney Parman, a cyclist and family nurse practitioner at the University of California San Francisco Medical Center; to find out what changes and observations athletes should always mention to their doctors for the best, most accurate care.

How often you’re working out

Mares says it’s important to share how often you’re training, particularly if you’re seeing a new physician. And don’t just mention how many days per week you’re riding or running, but include how long each day, on average, and at what intensity levels.

He says he also likes to know whether endurance athletes are complementing their workouts with other activities, like cross training and strength training, and what those activities are. This is important for doctors to know because it can be a factor in your likelihood of repetitive stress injury.

What medications you’re taking

Your doctor will probably ask you this, but if not, be sure to bring up what medications you are currently taking or notable prescriptions you’ve had in the past. Your doctor needs to know the full picture in order to best help you: It will give them an idea about your current medical history, whether it is controlled, and your risk factors for injury or illness, Mares says.

Changes in mood or libido

Parman says you should tell your physician if you notice a change in mood. It could be related to overtraining or fatigue, or it could be indicative of an underlying mental health issue, which often go overlooked or unchecked.

Similarly, changes in libido could signal ongoing under-fuelling or overtraining, which can affect sex hormone levels.

Read more: How to know when you need to chill with your training

Inability to do your usual exercises

If tasks that used to be easy are becoming increasingly difficult (and painful), that’s something to mention to your doctor.

Parman says that if you’ve taken some time off or have exercised at a lighter intensity for at least a week or two and the pain persists without improvement, you should mention it.

This will help your physician to know whether additional follow-up tests (such as an X-ray or MRI) are necessary to assess the extent of an injury, and better figure out what’s needed in order for proper recovery.

Changes in weight

“Rapid weight change has many implications and impacts on the body, and the primary care provider can help to ensure these are explored,” Parman says. Unexplained weight loss could signal overtraining; if left unchecked, it could result in lowered athletic performance if you don’t have enough fuel to power your efforts.

As a registered dietician, Parman also notes that eating disorders are common among athletes. Talking to your physician can be the first step in getting help.

Read more: 6 reasons cycling boosts weight loss

The timing of an injury

“If I’ve had wrist pain for four to five weeks, and it has gotten progressively worse, that progressive nature is important to know, versus, ‘Hey, I was going around a bend and my rear wheel kicked out and I fell down on my wrist,’” says Mares.

That progressive versus acute distinction is important in helping the physician come to a diagnosis (a tendon rupture versus tendonitis or tendinopathy). You’ll also want to mention any bruising or swelling, and if there was any “popping” sound at the time of the injury – that is typically not a good sign.

For example, a “popping” sound followed by acute pain in the Achilles tendon could mean that the tendon ruptured.

Chest discomfort or breathing difficulties

Both Mares and Parman advise that if you’re feeling things such as a funny heartbeat – or if your chest feels weird, you feel a flutter, or feel shortness of breath – you should take it up with a professional.

If you’ve felt any dizziness, or if you’ve ever passed out, those could be signs of something “more concerning”, Mares says. This could include signal anything from a stress fracture in your ribs, if you fell or crashed recently, to conditions such as exercise-induced asthma, an undiagnosed congenital heart condition or angina.

Read more: The hidden risk of being a healthy cyclist

And one thing that’s not so important: changes in heart rate

“Tracking heart rate is easy and can be enlightening – and a great training tool – but we can also read too much into numbers,” Parman says.

A lot of factors can affect your heart rate: genetics, fitness, illness, sleep quality, stress, nutrition, mental wellbeing. Unless your resting heart rate is say, 20bpm higher than normal on an ongoing basis, changes in heart rate are likely best directed to your coach.

If you do want to bring it up with your physician, though, be prepared to provide additional context (and in the absence of other symptoms, be prepared for your doctor to feel that it doesn’t require further attention at the time).

Read more: 5 max heart rate training myths, busted

This article was originally featured on www.bicycling.co.za

Image credit: iStock

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Health24.com | 15 reasons lifting is better than cardio

Many of you may not realise this, but the same company that publishes Men’s Health (Rodale) also publishes Bicycling and Runner’s World, among other leading health and wellness brands.

We share the same offices and are basically siblings in the publishing world. But sometimes things can get a little heated between our respective brands.

Bicycling recently released an article called 7 reasons why cycling is better than running. Ouch!

Not to be outdone, Runner’s World upped the ante with a diss track called 37 reasons running is so much better than cycling. I must admit the addition of “so” was a bit savage.

At the risk of this creating some wannabe rap battle, we at Men’s Health thought we’d step on stage and put these runners and cyclists in their place by spitting the endless benefits of strength training.

That’s right, we ride or die with resistance training and you should too.

Read more: Lift weights to lose weight

Let me first say in my best Trump voice that nobody respects runners or cyclists more than me. Nobody. I regularly incorporate running and cycling into my weekly workout regimen and I believe they have an integral place in a well-rounded fitness program.

That being said, when you compare both forms of exercise to strength training, well, they just don’t compare.

It’s kind of like going to a steakhouse. The steak, like strength training, is the main feature and it takes up a whole big plate on its own. It’s got that hefty dose of powerful protein to build you up and that satiating fat to energise you for days. And nothing makes you sweat like meat does.

Now cycling and running are like two good side dishes. Let’s say mushrooms and asparagus for example. You don’t need them, but they sure as hell make the overall meal better.

But the steak is what you came for. And if you’re on a budget, you cut out the sides and get straight to the meat of it.

Read more: The epic lifting technique that sheds fat and grows muscle instantly

Not a fan of food analogies? Then chew on these 15 delicious reasons why resistance training is better than running and cycling.

1. Running only builds muscle in the lower legs.

Runners have great calves, there’s no denying that. But if all you do is run, that’s pretty much all you’ll have to offer other than what you were genetically blessed with. That’s because running primarily stresses the ankle joints and your cardiovascular system.

Sure, it’s a whole-body movement, but it really doesn’t require a big enough range of motion to stimulate muscle growth elsewhere. The exception would be for sprinting, but even sprinters add strength training workouts to their training plans as it’s the only way to maximise speed and power output. And let’s be honest – most runners are doing distance work, not sprints.

runner, woman, outdoors, exercise, fitness

Read more: Low weight, high reps vs lifting heavy: you won’t believe the results for muscle gain

2. Cycling only builds muscle in the quads and promotes bad posture.

I must admit that cyclists have some of the best quads on the planet. And there’s no better way to build the quads than with cycling, particularly cycling intervals. It’s low impact, easy on the knees and you can apply varied levels of resistance to work the entire strength through speed spectrum.

That being said, because cycling is so knee-dominant, it does absolutely nothing to develop the hips (or the upper body for that matter). That’s the reason why many cyclists suffer from “pancake ass”.

Their quads are insane, but they have little to no gluteal development. This can lead to a host of problems including lower-back pain and pants that require a belt and suspenders to stay up.

Read more: The 18-minute workout that hits every muscle in your body

Plus, the last thing you want to do after a long day of sitting at your desk with your hips flexed and spine rounded is do the same thing on a bike. It’s no wonder that many cyclists suffer from terrible posture.

3. Running creates a dangerous level of chafing.

I think the fact that you can’t run a marathon without putting some bandaids on your nipples says it all. Unless you’re 50kg and soaking wet with a thigh gap, expect a terrible level of inner-thigh rawness and redness.

4. Cycling does a number on the butt.

Sitting on those bike seats for prolonged periods of time is just plain uncomfortable. I know, I know – you’ll get used to it, right? Well, that’s what they say about herpes, too.

5. Strength is the muscle quality to rule them all.

A stronger muscle has more potential to do everything better. It’s capable of generating more power, building up more stamina, and taking pressure off your joints and connective tissues. And nothing builds strength like the progressive overload offered by strength training. It’s simple – get stronger and your performance potential instantly goes up.

Read more: 5 secrets to increasing size and strength with bodyweight exercises

6. Strength training is better for building muscle.

Both running and cycling (and any new activity for that matter) have the potential to build muscle, especially for beginners. But after a while, the muscle-building stimulus weakens and the main benefits come in the form of cardiovascular conditioning.

Yes, you can bump up the resistance on a bike or wear a weight vest to run, but there’s no still way you can achieve the type of whole-body muscle-building stimulus that strength training can provide.

7. Strength training is better for boosting your metabolism.

Muscle is your metabolism – the more muscle mass you have, the more kilojoules you burn at rest, period. Plus, strength training creates a level of muscle damage that increases metabolism post-exercise during the recovery and repair process.

Yes, intensive and prolonged periods of running and cycling can also create muscle damage and generate a post-workout afterburn, but not at the level of regular resistance work and certainly not for your whole body.

In addition, a recent study from North Dakota State University showed that you can burn 1 448 kilojoules in just 13 minutes of a simple six-exercise resistance circuit.

Higher-intensity total-body resistance training is better for burning kilojoules because it increases both anaerobic and aerobic energy expenditures. This means that you burn kilojoules both during and after your workout.

When you do long bouts of steady state cardio, the kilojoule-burn stops the moment you stop. You can remedy some of this by incorporating HIIT (high-intensity interval training) into your running or cycling workouts.

And if your goal is just to get your heart rate up as high as possible, try doing things like burpees, kettlebell swings, thrusters and battle ropes. Go all out for 60 seconds and your heart rate will get just as high as with max-effort running or cycling.

In fact, a recent study showed that 12-minutes of kettlebell swings had the same cardio and metabolic impact as running for the same period of time, but with the added benefit of being lower-impact and strengthening the often neglected muscles of your backside.

Read more: These 6 simple moves will shred fat and build total body strength

Should I stop now, or do you want me to keep going? Fine…

8. Strength training is better for improving mobility.

Unlike cycling or running, strength-training moves like squats, pullups and pushups take your joints through a full range of motion when properly performed. This in turn improves your mobility, which is so critical if you are a desk jockey or have a sedentary occupation.

Take the lunge, for example. It will develop your hips and thighs more than running or cycling, improve hip mobility and strengthen imbalances between sides.

In fact, sound lunging mechanics are the foundation of good running mechanics. I’m a firm believer that you should be able to perform 10 minutes of non-stop walking lunges through a pain-free, full range of motion before you’re ready to run for the same period of time. (Trust me on this – it’s a game-changer).

In this way, strength training sets the foundation for proper movement mechanics and actually allows you to optimise your cardiovascular training.

But all cardio and no strength training will leave you tight, imbalanced and weak.

lunge, man, exercise, outdoors, fitness

Read more: 5 deep squat mobility hacks

9. Strength training is better for reducing the risk of injury.

It’s often said the rise of running created the physical therapy industry. The inherent imbalances that running and cycling create within the human body due to the limited range of motion and repetitive movement patterns can lead to overtraining injuries.

Sound strength training actually can bulletproof your joints and reduce the risk of injury from all types of training. That’s why many runners and cyclists now incorporate strength work into their training plans. It allows you to strengthen imbalances and prioritise movements that running and cycling don’t effectively train.

Read more: Warning: these exercises will injure you if you don’t stop now

10. Strength training is better for improving aesthetics.

Strength training allows you to maximally develop every skeletal muscle in your body, not just your calves and quads. It allows you to build the size, symmetry and proportions that can help you proliferate your gene pool.

Surely, many of you may find this reason to be vain. I would agree. But it doesn’t make it any less true.

Everything else being equal, the more muscle mass you have, the less body fat you’ll have. We covered this increased metabolic engine earlier. This is why bodybuilders and strength/power athletes like sprinters have lower body fat percentages than endurance athletes.

It’s often said that you’ll never find an overweight sprinter, but there are plenty of runners and cyclists who carry a lot of extra weight on their frames.

man, gym, muscles, pull up, exercise, fitness

Read more: Want a six-pack? Stop doing crunches and do this instead

If your goal is to be a lean, mean, fitness machine, you simply cannot do without strength training. But there are plenty of men and women out there who are ripped who don’t do a whole lot of running or cycling.

11. Cycling requires a bike.

Whether you want to do it indoors or outdoors, you need a bike to ride. And a good bike ain’t cheap.

You can do strength training with calisthenics anytime, anywhere without having to purchase a Peloton.

Your body is your barbell with planks, pushups, pull-ups, bridges, squats and lunges. You can even do bicycle crunches for free. Ha.

12. Running requires a treadmill or good weather.

If you live in a northern climate, running outdoors is really not a great option during the winter. It’s also dangerous to run during wet conditions and on slick roads.

Yes, you can get a treadmill but they’re even more expensive than bikes and they’re called “hamster wheels of death” for a reason.

13. Strength training provides way more exercise variety.

Cycling and running don’t offer a whole lot in the variety department. Sure you can cycle standing or seated and do both indoors or outdoors or uphill or downhill. And yes, you can even employ different environments and travel on different terrains. Yay!

Read more: 7 ab strengthening moves you can perform with back pain

But there are literally hundreds of ways to do pushups, and that’s just a single upper-body and core exercise within the massive resistance training exercise database. That’s why resistance training offers a more complete workout that frankly is a lot more fun to perform.

14. Strength training is better for anti-ageing.

As we age, we lose muscle mass and bone density. This can make us fat and more susceptible to injuries. Studies have shown time and time again that the best way to reverse these effects are with a dedicated resistance training programme.

The reason most middle-aged men and women suddenly appear overweight is actually due to the annual loss of muscle mass that starts after you turn 30.

This loss of muscle mass decreases metabolism and you literally get fatter while eating the same amount of calories that you did when you were younger.

The weight gain happens gradually, almost to the point where you have plausible deniability that it’s even happening at all. But then all of a sudden it hits you in the form of a belly.

And belly fat greatly increases your risk of negative health outcomes like metabolic disorder, diabetes, hypertension, etc.

Read more: 4 rules for getting ripped at any age

In addition, the muscles we tend to lose first are the fast-twitch fibres that make us lean and athletic. Strength training is the best way to target these fibres and prevent us from getting fatter and slower.

15. Strength training is better for longevity.

There’s no doubt the greatest predictor of quality of life in your golden years is your strength and mobility.

We’ve already touched on how strength training allows you the best opportunity to maximise both. Strength training also gives you the best chance of avoiding life in a wheelchair as you get older.

Running is also inherently a pretty high-impact exercise that will not be in the cards for many people 50 and over.

Now cycling is pretty safe and low-impact and is something that you could do forever, but again, it doesn’t do anything to help your upper-body and core muscles and because you’re stationary it doesn’t do much of anything for your nervous system.

But you can strength train forever, modifying the level of difficulty indefinitely. And it can keep your motor skills sharp, your joints mobile, and your muscles responsive and supple.

I truly believe there is no better method to help prevent life-changing falls for at-risk seniors. And by helping you stay at a healthy bodyweight, strength training gives you the best chance to avoid preventable medical issues down the road, too.

In conclusion, here’s a powerful quote from the G.O.A.T. of fitness, Jack LaLanne:

“One of the reasons so many people fail is they get on this treadmill for an hour or an hour and a half. That’s totally unnecessary. If it’s cardiovascular, you don’t need more than 15 to 17 or 18 minutes if it’s vigorous.”

Jack performed strength and cardiovascular training up until the day before he passed away at the ripe age of 94.

And if you want to be able to move with passion and purpose until the day you die, strength training is an absolute must.

old, man, senior, weights, gym, exercise, fitness

Read more: 9 surprising ways to boost your strength, energy and mood

And because you can actually get your cardiovascular training from resistance work if you train with enough intensity and utilise shorter rest periods, it’s pretty clear that running and cycling are secondary albeit effective forms of exercise.

But there can only be one king.

Mic drop and exit right…

This article was originally featured on www.mh.co.za

Image credits: iStock

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