Jackson Fyfe, PhD @jacksonfyfe
Sharing insights on exercise, ageing, and healthspan | Senior Lecturer in Exercise Science @DeakinIPAN jacksonfyfe.ck.page/the-weekly-exe… Join my free newsletter → Joined May 2011-
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Resistance training builds muscle - but do males respond differently to females? Our new meta-analysis (in peer review) led by @MartinRefalo found: - Males on average grow more muscle (in absolute terms) - But relative changes in muscle size from baseline levels were similar…
By our 30’s, we’re losing about 1% of our aerobic fitness per year. This accelerates to 2-3% per year by our 50’s. So, what aerobic exercise intensities are “best” for offsetting these declines? This review found moderate- and high-intensity aerobic exercise were similarly…
Training our muscles can keep our brain in shape as well. How the “muscle-brain axis” is key to keeping us both physically and mentally healthy as we age: pubmed.ncbi.nlm.nih.gov/38615710/
Ageing and strength loss go hand-in-hand. But what’s less appreciated is some muscles are affected more than others. Here’s why muscle-specific strength loss matters (and what we can do about it): jacksonfyfe.ck.page/posts/muscle-s…
How does ageing and physical activity affect our mitochondria? And how do these mitochondrial changes impact physical function (and sarcopenia) across the lifespan? Great review from @matt_lee1 @BlueSpotScience and colleagues! pubmed.ncbi.nlm.nih.gov/38626488/
Cardio versus weights: Sure, these exercise modes have distinct fitness benefits. But how do they stack up for general health benefits? And what does this mean for the "best” type of exercise? jacksonfyfe.ck.page/posts/cardio-o…
Exercise can be simple: - Time efficient - Done anywhere - With little or no equipment That’s the easy part. The harder (and more important) part? Figuring out how to do it more often, over a long period of time. Exactly what most exercise advice ignores.
Big weights aren’t mandatory for bigger muscles. A reminder that muscle growth is similar across a wide range of loads - both light and heavy. But if the goal is to maximise strength, heavier loads are best. pubmed.ncbi.nlm.nih.gov/35015560/
Why should midlifers be concerned with their physical function? Because it can predict mobility and disability into older age. Grip strength, chair stand, and standing balance at age 53 were all associated with mobility and/or personal care disability 16 years later (at age…
Cardiorespiratory fitness: a powerful predictor of morbidity and mortality. New data combining >20.9 million observations from 199 cohort studies found: - Higher (compared to lower) aerobic fitness reduced the risk of all-cause mortality by 41-53% - Each 1-MET (3.5 mL/kg/min)…
Some impressive effects of 6 weeks of power-focused resistance training (plus interval walking) in older adults (mean age 81): - Improved sit-to-stand power - Reduced frailty score - Higher Short Physical Performance Battery score But here’s what’s more impressive: 6 months…
Take the stairs to boost your VO2max? Inactive adults who did 3 bouts of “all-out” stair climbing (6 flights in ~30-seconds) on 3 days per week improved their VO2max by 7% after 6 weeks. Simple (and not easy), but effective. pubmed.ncbi.nlm.nih.gov/38569204/
Exercising often is no longer a chore when we realise: It doesn’t have to be painful or unpleasant to have a benefit. In fact, it can be the opposite.
🤷🏻♀️🤷🏻♀️🤷🏻♀️Why do we need a strength training awareness day? Myself and the strength training academic giants before me have found that - 1. The general public are mostly unaware of strength guidelines and what ‘counts’ as strength training (our science communication needs to…
Stuart Phillips (he/h.. @mackinprof
54K Followers 5K Following Dad, Husband, Distinguished Univ Professor, tier 1 @CRC_CRC, @McMasterU; opinions mine. Scholar: https://t.co/9FZmrkltUw. Linktree: https://t.co/6w6NWx9M6pProfessor Adam Sharpl.. @DrAdamPSharples
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54K Followers 5K Following Dad, Husband, Distinguished Univ Professor, tier 1 @CRC_CRC, @McMasterU; opinions mine. Scholar: https://t.co/9FZmrkltUw. Linktree: https://t.co/6w6NWx9M6pProfessor Adam Sharpl.. @DrAdamPSharples
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9K Followers 654 Following Exercise scientist at UCLA • Author, Skeptic's Guide to Sports Science • Columnist @SkeptInquirer/@UltraRunningMag • 'A trove of knowledge' -Neil deGrasse TysonGreat new work from @MartinRefalo on sex-based differences in hypertrophy doi.org/10.51224/SRXIV… "... relative increases in muscle size were similar between sexes [ES = 0.05 (95% HDI: –0.07 to 0.16); pd = 80%]." Interesting potential fibre-type differences! #sex #hypertrophy
@jacksonfyfe @MartinRefalo Captivating findings, Jackson! The differential absolute growth vs. relative changes is quite intriguing — it suggests a complex interplay of biological and perhaps hormonal factors in response to resistance training across genders. For continued deep dives into biomedical…
@jacksonfyfe @MartinRefalo Why do trainers keep telling women that it's harder for them to put on muscle? I think it's just as hard or as easy, depending on the body, not gender. Turns out the men who easily put on muscle tend to enjoy lifting weights. The women who don't tend to end up in the gym.
@jacksonfyfe @MartinRefalo Fascinating findings! It's great to see evidence supporting that both men and women can achieve significant muscle growth through resistance training, regardless of the differences in absolute size. This underscores the importance of personalized fitness regimes.…
@jacksonfyfe @MartinRefalo Nice paper (+graphic) 👏 Similar relative increases ♂️ ♀️ We can ALL build muscle 👊
Takeaway: Although men gain more muscle on an absolute basis from resistance training, relative increases are similar between the sexes sportrxiv.org/index.php/serv…
NEW meta-analysis investigating sex differences in muscle hypertrophy now available as a Preprint. @SportRxiv sportrxiv.org/index.php/serv… Thanks to: @GregNuckols @DrAndyGalpin @iainjgallagher @jacksonfyfe @dlhamilton82 🔑 Findings below!
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My workouts have never been “optimal” My diet never “perfect” But what I have been is consistently good enough for decades now. Too many people get caught up in all or nothing, “if I can’t hit the gym for an hour I just don’t workout” mentality If you want to succeed with…
@jacksonfyfe Great paper Jackson, thanks for sharing this!
Power and quickness movements come in all shapes and sizes… mix it up. If you keep up with these they very well may save your life one day.
Perceived limiter: Time Actual limiter: Consistency Actual thing that leads to inconsistency 99.99% of the time: Intensity.
For some people a wake up call is a lab result. For others it often takes an event such as a heart attack. Please don’t wait for your wakeup call. It could be your last warning, too.
So happy to have contributed to this review with wonderful colleagues and friends 🤗 @BlueSpotScience @NickSaner @matt_lee1 Alessandra Ferri and @JamesRBroatch 🔗👇🏼 authors.elsevier.com/c/1ix5PMMSm8Mmt
My first week at @CQU comes to an end, after a jam-packed visit to the Rockhampton and Cairns campuses to meet with new colleagues and partners. Next step ⏭️ settling into my new office in Melbourne!
We have the script all wrong. Why falls are a common cause of death…