Acupuncture and Ageing: How TCM can Pair with Resistance Training to Fight Ageing

Acupuncture for Ageing

By Dr Luke McPherson (CM)

TCM, Acupuncture, Crows Nest

Acupuncture and Ageiing: How Full Range of Motion and Time Under Tension Promote Healthy Ageing

As a Doctor of Traditional Chinese Medicine (TCM) and an advocate for fitness, I often see parallels between the wisdom of ancient practices and the science of modern exercise. In both TCM and resistance training, there’s a shared principle: balance and intentionality are key to longevity. Incorporating techniques like full range of motion (ROM) and time under tension (TUT) into your workouts is not only about building strength but also about cultivating resilience and vitality as we age.

Full Range of Motion: Moving Freely and Efficiently

Acupuncture and Ageing: In acupuncture and TCM, the smooth and uninterrupted flow of qi (vital energy) is critical for health. Similarly, in resistance training, achieving full ROM during an exercise ensures the body moves through its natural arcs without restriction, much like allowing qi to flow freely through meridians.

Why is full ROM essential?

• Joint Health: Full ROM keeps synovial fluid circulating in your joints, much like how acupuncture stimulates qi flow. This fluid nourishes cartilage and prevents stiffness, promoting mobility as we age.

• Muscle Balance: By engaging muscles fully at both their shortest and longest lengths, you reduce imbalances and strengthen stabilisers, minimising the risk of injury.

• Longevity: Limited ROM can lead to restricted movement patterns, which, in TCM terms, could be likened to blockages in the meridians that over time diminish vitality.

To use full ROM in your workouts, focus on exercises like deep squats, controlled push-ups, or full pull-ups, emphasising quality over quantity.

Time Under Tension: The Slow Burn of Vitality

In TCM, one of the keys to longevity is cultivating jing, the essence stored in the kidneys that is slowly depleted over a lifetime. Time under tension, a technique where you slow down the eccentric and concentric phases of a lift, mirrors this principle by fostering sustained effort and mindful control.

How does TUT support healthy aging?

• Stimulates Type I and II Muscle Fibers: By prolonging the time muscles are engaged, TUT targets both endurance and power, critical for maintaining muscle mass and metabolic health in aging.

• Improves Bone Density: The slow, deliberate stress on bones promotes remodelling, much like how acupuncture stimulates the body’s self-healing mechanisms.

• Enhances Mind-Body Connection: The focus required during TUT is meditative, aligning with the TCM philosophy of harmonising body and mind to maintain health.

  
  

For example, when performing a bicep curl, take three seconds to lift the weight, pause for a second, and take another three seconds to lower it. This slow, controlled movement mimics the steady, nourishing rhythm of practices like qigong.

Resistance Training as a Tool for Healthy Aging

Healthy aging is not just about adding years to life but life to years. Resistance training with full ROM and TUT promotes this by maintaining muscle mass, improving flexibility, and enhancing balance—all of which are emphasized in TCM for preserving vitality and preventing decline.

From a TCM perspective, strength training activates the yang energy needed for vigor while simultaneously grounding the yin energy essential for recovery. This balance fosters longevity and well-being.

Integrating Fitness and TCM for Optimal Health

Pairing resistance training with TCM practices like acupuncture, herbal medicine, and qigong can further enhance your results. Acupuncture can reduce inflammation and improve recovery, herbs can nourish the muscles and tendons, and qigong can help maintain flexibility and mental clarity.

By embracing full ROM and TUT, you’re not just building strength; you’re creating a foundation for graceful, healthy aging. In the gym and in life, it’s about moving with intention, strength, and balance—principles that resonate deeply with the wisdom of TCM.