Research can provide important information to health and fitness professionals, but trying to keep up with it all can be overwhelming. Not to worry—I’ve done the legwork for you. Here are some current and not-so-current findings that I think you’ll find interesting.

Current Research

The Anti-Aging Effect of Circuit Training

“Circuit strength training provides significant improvements in muscle strength, functional performance and anthropometric indicators in sedentary elderly women.”
— PubMed

Check out the circuits I use with my eldest client. If you’re more focused on body composition than functional aging, here are 3 methods of circuit training to shed body fat quickly.

Omega-3s Enhance Explosive Strength

“A healthy diet rich in n-3 PUFAs [omega-3 polyunsaturated fatty acids] can optimize the effects of resistance training on dynamic explosive strength capacity during isolated lower limb movements and multi-joint exercises in healthy elderly women.”
— PubMed

Fish oil is a must if you’re getting in shape after 50 (here’s why). And if swallowing large capsules is an issue, the lean-forward technique may help.

Treat Depression With Magnesium

“Magnesium is effective for mild-to-moderate depression in adults. It works quickly [within 2 weeks] and is well tolerated without the need for close monitoring for toxicity.”
— Open Access Article

I’ve discussed the many benefits of magnesium before—it’s one of the most common mineral deficiencies in North America. Supplementing can make a big difference.

Contrast that with finasteride (Proscar or Propecia), a drug taken for hair loss. I’ve never heard of a “finasteride deficiency,” but I’ve heard of its side effects—including severe depression, even after discontinuation!

If hair loss is a concern, progesterone may be a safer and more effective option. It can even help with depression in some cases, as Dr. Eric Serrano explains in this interview. Be sure to talk to your doctor about it.

Not-So-Current Research

Stronger Squat, Faster Sprint

“Increases in lower-body strength transfer positively to sprint performance.”
— PubMed

Athletes should train for quality strength in the gym and save sport-specific movements for the field. Here are a few other key factors to consider when training athletes.

Tomorrow…

We’ll review research on:

• Training to failure
• The impact of plyometric exercise on bone health
• Exercise interventions and cognitive function
• The effect of boron supplementation on steroid hormones

Stay tuned for Part 4!