Anti-aging &

Bodybuilding Life Style

Preliminary report

Dr. Rafael Santonja

With
Dr. Bob Goldman
Lic. Nieves López Cillanueva
Prof. Mauricio de Arruda Campos
Elvimar Sánchez
Life expectancy
• In 1796, average
life expectancy was
25 years old
• In 1896 was 45
years old
• In the beginning of
the XXI century is
80 years old
• In the future,
scientists predict
that life expectancy
will be 120 years
before 2046
Increase of life expectancy
depends fundamentally:
• Improvement of
sanitary
conditions
• Advances in
medicine
• Preventive
medicine
• Increase of
communications
But, although we have been able to
extend life expectancy…

We have done very little to

improve quality of life …

We live more but

not better
 Main causes of death

• 1896: influenza, diarrhoea,

pneumonia
• 2006: cardiovascular disease,
cancer, accidents

Nowadays, subtle changes in physical activity patterns over the

adult lifespan allow most people not engaged on an exercise
program to lose a very large proportion of their physical work
capacity before they even notice that something is wrong or find
that they have crossed a threshold of disability.
 Aging means illness??

• Approximately 50% of the >65

years old takes an average of 12
medicines daily

• The majority suffers: arthritis,

loss of memory, cardiovascular
disease, cancer…
Morphologic and metabolic
facts related to aging and
loss of vitality
 Metabolic and
Physiological Clocks
• Dehydration
• Decrease of Lean
Body Mass
• Increase of Body
Fat
• Decrease in Bone
Density
• Decrease in
Physical Work
Capacity (VO2max)
 Dehydration Process

70%
60%

Water %
50%
regarding 40%
body
weight 30%
20%
10%
0%
Newborn (0) Adult ( 40) Old people (80)
Age
 Muscle Aging I
• Slow progressive decrease in the
number of muscle fiber
• Faster decrease of Lean Body Mass
(dehydration process)
• Increase of connective tissue and
fat
• Bottom line: Sarcopenia Loss of muscle
mass

Loss of
Strength
 Muscle Aging II

• No change in number of blood

capillaries (capillaries/fibers)
• Decrease in blood flow
• Decrease in oxidation capacity
(decrease in number of mitochondria)
• Decrease in number of motor units
Muscle Mass Decreases with age
 Bone Aging
• Progressive loss of calcium
• Osteomalacia (diminution of volume)
• Osteopenia (diminution of density)
• Osteoporosis

NARROW RELATION BETWEEN LOSE OF

MUSCLE MASS AND BONE DENSITY
 Joint and Cartilage Aging
• Composition:
– 2%: condrocites (matrix)
– 20-40%: extracellular matrix
(colagen and mucopolisacharides)
– 60-80%: water

Aging: Dehydration and diminution in the

level of polisacharides  less elasticity,
pain, inflamation and deformity
 Cardiovascular Aging
• Progressive loss of flexibility
in blood vessels
• Decrease in the internal
diameter of vessels (less flow)
• Lose in contraction capacity
of cardiac muscle
• Lose of closing capacity in
cardiac valves and flow return
• Hypertension
 Endocrine Aging
• Aging
process 1200
reduces 1000
levels of 800
testosterone Testosterone
600
and growth Levels

hormone and 400

increases 200

levels of 0
18 20 30 40 50 60 70 80-85
cortisol
Age
 Facts involved in speeding up
& slowing down aging

Facts Our capacity of

influence
Genetic heritage Small

Environment Medium

Life habits High

Who doesn’t want to live healthy and
vital at 75’s as was on 45’s?
 Scientific Evidence

• Kitgead: “… 70-year-old men trained with

weights since 50’s present same muscle
mass than a pattern group of healthy
adults of 25-30 years old …”
• Fiatarone: “… > 90-year-old men, without
previous training, trained with weights and
increased their muscle mass and bone
density compared with a pattern group of
adults of the same age …”
 The main problems:
Obesity

Sedentary Stress
 Over weight: not only the
weighting machine
• TOFIS: “Thin outside, fat inside”

• Scientific research from Imperial College of London

2006 shows that people who would be considered
slim can have large quantities of fat within them.

% Body fat X BMI

• Conclusions:
– Sumo fighters can show lower levels of cholesterol than a
thin person. Bodybuilders has percentage of fat infinitely
lower than average population
– Tofis can have an unhealthy, even dangerous build-up of fat
around their organs,
– Low calorie diets without physical activity could be damaging
for health
Rejuvenation: the squaring of the circle
 
 
 
 

Life Style

Rejuvenation
Nutrition Through BB Exercise
Lifestyle

Genetic
Heritage
 Close relationship between
lifestyle and hormonal secretion
POSITIVE INFLUENCES: NEGATIVE INFLUENCES :

GOOD NUTRITION Hypothalamu SEDENTARISM

GOOD MENTAL ATTITUDE, s BAD NUTRITION, INSUFFICIENT
PHYSICAL EXERCISE, HEALTHY REST, EMOTIONAL STRESS
HABITS

PITUITARY
GLAND CATABOLIC
ANABOLIC
EFFECTS EFFECTS

GONADS ADRENALS

ANDROGENS CORTISOL

MUSCLE
Master Bodybuilding Champions
2006

MASTER MEN'S MASTER MEN'S

BODYBUILDING (50+) BODYBUILDING (60+)
 Decalogue of Immortality
1. Sleep 7 to 8 hours a night
2. Always eat balanced and rich in proteins
breakfast
3. Increase into 5 the number of meals per day
4. Control calorie and fat intake (high unsaturated
fatty acids)
5. Take care of the teeth and chew correctly
6. Drink high amount of water
7. Control body weight
8. Exercise regularly with weights
9. Consume little or no alcohol
10. Don’t smoke
 Anti-Aging Nutrition
• Essential part of
Anti-aging Medicine

• Natural alternative
and complement of
therapeutic drugs

• Improve life quality

• Prevent and reduce

muscular, joint and
bone injuries
 Nutrition
• Diet:
– Caloric Intake
– Rational distribution of caloric intake
– Food Quality
– Protein Minimum

• Supplements:
Natural substances that help to
complete diet and to improve results
CALORIC DISTRIBUTION

Carbohydrates 60-70%
Proteins 15-25%
Fat 10-15%
 CALORIC INTAKE:
(calories/Kg. Body weight / day)

35-40 calories / Kg. / day for 20-55 years old

Since 55 years old:

35 cal/kg – 1% per year

Fats 0,8g/Kg (aprox. 15 to 20% of daily caloric intake)

Proteins 1,5g/Kg (aprox. 20% of daily caloric intake)
Carbohidrates 5 to 6g/kg (aprox. 60% of daily caloric intake)
CALORIC PERCENTAGE
30 % BREAKFAST:
HIGH FIBER BREAKFAST
(HIGH-PROTEIN)

10 % MID MORNING: AMINOACIDS INTAKE

30 % MEAL

10 % MID AFTERNOON:
AMINOACIDS: BEFORE TRAINING
COMPLEX CARBOHYDRATES:
DURING TRAINING
LIQUID PROTEINS:
AFTER TRAINING
20 % DINNER:
HIGH IN COMPLEX CARBOHYDRATES
Weight Training &
Cardiorespiratory Endurance

LEX = Low Intensity

Exercise
HEX = High Intensity
Exercise

Vincent K.R. et al. Improved cardiorespiratory endurance following 6 months of resistance

exercise in elderly men and women. Arch Intern Med. 2002 Mar 25;162(6):673-8.
 Weight Training & Muscular
Strength and Endurance

Muscular
Endurance
HEX
LEX
Total LEX = Low Intensity
Exercise
Strength HEX = High Intensity
Exercise

0,0% 50,0% 100,0% 150,0%

Vincent K.R. et al. Resistance exercise and physical performance in adults aged 60 to 83. J Am
Geriatr Soc. 2002 Jun;50(6):1100-7.
 Weight Training &
Physical Capacities

Mobility

Anaerobic HEX
Power
LEX
LEX = Low Intensity
Exercise
Strength HEX = High Intensity
Exercise

0,0% 20,0% 40,0% 60,0% 80,0% 100,0%

Fatouros I.G. et al. Strength training and detraining effects on muscular strength, anaerobic power,
and mobility of inactive older men are intensity dependent. Br J Sports Med. 2005 Oct;39(10):776-80.
 Weight Training &
Osteoporosis

40,0%
35,0%
30,0%
25,0%
20,0% LEX
15,0% HEX
10,0%
LEX = Low Intensity
5,0% Exercise

0,0% HEX = High Intensity

Exercise
Total Bone Bone
Strength Mineral Turnover
Density
Vincent K.R. & Braith R.W. Resistance exercise and bone turnover in elderly men and
women. Med Sci Sports Exerc. 2002 Jan;34(1):17-23.
MORE INFORMATION TO COME...