How to Save Your Muscles From Aging
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- čas přidán 8. 05. 2024
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How to Save Your Muscles From Aging
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In this video, Jonathan from the Institute of Human Anatomy discusses the decline in muscle mass as we age, some of the main reasons for this decline, and the best type of exercise and resistance training to help minimize this age-related reduction in muscle mass.
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Video Timeline
00:00 - 00:48 Intro
00:49 - 01:38 How Much Muscle Do We Lose With Age?
01:39 - 02:30 Fast-Twitch & Slow Twitch - How a Muscle is Put Together
02:31 - 04:09 You Lose More Fast-Twitch Muscle Fibers With Age
04:10 - 05:38 Monitoring Blood Glucose Levels - Nutrisense!
05:39 - 08:13 Grouping Muscle Fibers Into Motor Units
08:14 - 10:03 Why Heavy Weights Are Needed to Stimulate Fast-Twitch Fibers
10:04 - 11:07 Why Being Active With Daily Activities Still Isn't Enough
11:08 - 12:00 Why Certain Exercise Types Don't Combat Muscle Mass Reduction
12:01 - 13:32 Best type of Resistance Training to Preserve Muscle Mass (Volume, Load, etc.)
13:33 - 14:34 Getting Creative With Exercise: Weights + Explosive Movements
14:35 - 15:29 Will You Get "Too Big" With This Type of Training?
15:30 - 16:39 Protecting Your Foot Speed As You Age - Reduce the Falls
16:40 - 17:20 One Last Plug For Fast-Twitch Fibers & Thank You!
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Audio Credit: www.bensound.com
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#muscle #strength #anatomy
I'm 75 and have been strength training for 12 years averaging 3-5 days a week. I love it. No body pains- none! I feel better than I did at 35. I bike. I learned to swim for the first time at 70. I retired and refired immediately. I work 5 days a week. This has proven to be one of the best decades of my life. I thank God and I am endlessly grateful. I also lead squat challenges with family. Friends, and coworkers. This is my second year. It's simply a personal commitment. We report our squat completions daily through messages with a thumbs up. It's lots of fun and an accountability system. We rock!
Thank for the inspiration! I'm 63 and working on accepting this aging transition while staying fit. Arthritis has stopped me from running, and I'm learning to accept a new normal.
Karen, I too had arthritis (degenerative), along with many other "ailments" and its a total hogwash. Plz get on the keto diet and quit carbs...all pain/meds will goes away and the energy and your younger you will return so you can take control of destiney instead of other way around!!!
Yep, that's how you do it!!! Good for you!! Now, more than ever, people, 50's, 60's, 70's and beyond are active... lifting weights, running races, doing HIIT, Crossfit, etc. Age does not exclusively determine ones "physical abilities". Keep up the good work!!! Thanks for sharing.🧡
@@karenarnett5167 ... ~🔹💜🔹~ I'm happy to hear that you are "adapting" to your new normal. I have always worked out. I had goals of eventually being able to do chin-ups/pull-ups and straight leg push-ups. However, as a breast cancer survivor with lymphedema I will never be able to do those things. However, I can say that there is much more that "I can do" ... than "what I can't". I hope you find another activity that you loved as much as running. For me it's boxing & kickboxing... shadow boxing & on the heavy bag. Just "NEVER" stop!... I wish you all the best! ~🔹💜🔹~
@@karenarnett5167 try eating a jelly cube daily and your arthritis should abattoir !!
Im 36, i know thats not that old, but im still surprised that at 36 im stronger then i was then i was in my 20's, i would never have expected that, gives me a good feeling about he future.
👍🏻
I am currently 35, I look very young and my physique is the best I have had in my entire life.
Oh I thought it was too late to start given I’m 28 😂
GAINZ
@@NoonyJW Take it easy. Rest a lot and walk slowly. That's what I'm doing now I'm in my middle 30's. Also, don't try anything new. We're too old now. I think I might get a stair lift as I don't want to stress my legs. 🤣
I’m a 69 year old female young woman . I’ve been lifting heavy since i was in my twenties. Trainers have taught me through out the years, because good posture and form is important. My bones , muscles and joints are strong . I eat well . What you build in your twenties is the foundation of a healthy life in later years .
May I ask you something?
No, you can't date her
Haha @@PragandSens
I am 65 and started working out three times a week since I as 50 . No one believes I am 65, I can out work people half my age on the job and I rarely ever get sick . Most important it helped just as much for my depression and anxiety as it did my body.
Good for you. I'll soon be 70. I had been used to the gym for years, except the pandemic was so bad, I stopped attending. Then in January of this year, I had a major heart attack, requiring a guadruple heart bypass operation. Recovery was slow for a few months but once I started cardiac rehab training at the hospital, I told my doctor that I wanted to get back to the gym. Easy going at first, but it wasn't long until I started going 5 times a week, and walking three miles every day even on the days when I'm not at the gym. Keep up your good work.
Are you guys taking any TRT or other ?
I'm 62. I've been a Landscaper since I was 34.
Keeping those muscles moving and stretching is vital!!!
My body is in wonderful condition!
Keep it up!
Female landscaper?!
Hm...
@@theanatomylab will do and thx for your content!
I'm going to be 67 this year and was born into a farming family with many horses. I became an Endurance and Competitive horse racer, competing in 25 to 100 mile races on horseback! ADD the workouts of baling hay and all the other HEAVY WORK that involves caring completely for horses has kept me in insanely GREAT physical condition! My muscles have really helped me stay young from working hard from my farm chores and SO GLAD it's been a life long commitment and benefit!
@@chacha3209 horse racer? Are you jockey sized?
Not exactly related to aging muscles, but I think is worth mentioning: how the heavier loads from strength training help to add (or maintain) bone density, making them harder to break in old age.
I foumd this video almost boring. It didn´t do what he said in the intro.
@@crestfallengooner différent stroke for différent folks
@@crestfallengooner He did exactly what he said in the intro. Tell me what he didn't do.
I do crunches with 140lbs on my chest. So even those bones are stressed.
@@solutionsforabrightfuture3579 I do leg raises with 140 lbs on my chest
I'm 85 and I think I know something about strength training. Short rep ranges are a recipe for injury at advanced age. My rep range is 10-15, one or two reps short of failure with occasional going to failure. The best I can hope for is to slow the inevitable loss of muscle, known as sarcopenia. I can bench press 40 lb dumbbells for 12 reps. This is laughably light compared to what I was able to do when I was in my 40's. But it is quite challenging, especially getting the dumbbells up into position. Over the years, I've accumulated a variety of injuries. I slipped on the ice while hiking and tore my rotator cuff plus my bicep in the right arm, so that I only have a "monocep" left in that arm, but I'm still able to do 12 reps of hammer curls with 25 lbs while my uninjured left bicep can do just one more rep than 12. My spine is an arthritic mess and has been diagnosed with stenosis and spondololysthesis, but I'm doing seated rows at the cable machine with 50 lbs and assisted pullups.
Anyway, I workout every three days and need about 3-4 minutes recovery between sets. But I'm not seeing anyone else my age at the gym doing these things.
Thanks for the information champ 🏆 👍
@@633ohioc You're welcome. I just hit 86 and what surprises me is that I have actually gained some strength instead of just slowing down the onset of sarcopenia. I changed my workout to twice a week instead of every three days. On Friday I workout at home with a friend on Facetime; on Tuesday I work out at the local YMCA when it's at its least crowded. I do this so I can do supersets of opposed muscle groups without waiting for a piece of equipment. So, for example, a set of aided pullups is followed by dumbbell bench press. A seated row is followed by a chest exercise on an e-machine. I now can press 45lb dumbbells 12x and the seated cable row is 60lbs for each arm, 13x. I sometimes feel like I've been run over by a truck after doing this workout, but I'm fine later in the day. It doesn't get boring because of having to conquer fear. 45lb dumbbells look BIG to my eyes at least. And doing a pullup, even an aided one, is not a piece of cake.
Very true sir
As my dad progressed through his 80's, he slowly became more frail and ended up hunched over by the time he was 89 or so. Even laying on his back he could not lay flat as his spine somehow developed a curve. I wish that he had learned about weight training in his younger years. I've been weight training for decades, and do not want to end up like him. I wish my dad had done what you are doing. You sound like you are doing everything correctly. Respect.
Wow! Just for the fact that you are still with us at 85, is a miracle! I am 66, jogging fir the last 15 years with resistance exercises, but 4 yrs ago and I tear 5:14 a muscle near the achille tendon. I hurt it again in Sept last year, and going to theatre for the second round of cortisone i jections. Because of the inflamation in the heel and area around it. But i can go back jogging in 3 weeks afterwards, which i am very thankful for. I got schiloris but had corrective 3 backoperations 25 years ago, have osteoporosis too. Yes, how older you get one will experience more things healthwise. I run to prevent Alzheimer's or dementia, although it is not in our family. I am also an organ donor, and am trying to keep my organs as healthy as possible. My biggest problem is my energy levels.
I am 81 years old as of 12/27/22. I am still playing Racquetball Even dive occasionally for balls) - Flag football - Water Skiing & Competed in Master Olympic Weightlifting Nationally & Internationally until 2020 when I started having rheumatoid arthritis in my right wrist. In 2019 I set New Records in my age group and Weight Class Nationally. I believe that I am able to do what I do because of the my keeping active throughout my whole life. I am still Weight Training but not doing it competitively. I thank God every day for being able to still do the things I love in life.
Thank you Glenn, that's very inspirational. I'm getting there a 63 but feel great, still do my whole boxing routine from when I competed in my 20s, and have just started incorporating some weights. I believe the key is consistency and finding workouts you love. Best to you going forward.
I'm 53 and I started strength training 5 years ago. Deadlift 155kg for 5 reps, squats full depth 135kg for 5 reps, bench press touching chest 77kg for 5. All numbers still slowly but steadily increasing. In the process, I gained 10 kg. I've never been that strong and muscular in my life. These exercises have also improved my cardiovascular endurance, I can climb the stairs to the 6th floor and not out of breath. I've never measured my testosterone levels, but I'm quite sure they got better. Absolutely recommended.
Search 5x5. In a 3x week full body. That will just increase your strength and muscle in a two year to your potential.
@@elgransr that's actually what I did. It's a great program.
Me too! Did Kino Body at 54. Best shape of my life!
Why are you giving your numbers for 5 reps, instead of max? Hopefully you are not afraid to test/max out and find out what your actual 1rm numbers are, because your programming percentages of those will be more accurate than, say, estimating 1rm from 5rm and using that. It's also not going to hurt you, contrary to a lot of noise from people who don't even lift.
I have similar situation. The natural testosterone boost is huge. I must have sex or masturbate at least twice per day.
I think a lot of people underestimate the impact it can have to incorporate any level of exercise as you age. Unfortunately it is seen as normal for aging people to stop exercising altogether, but those that I've seen who never stopped being active are much happier and healthier on average.
This video isn't meant to say that you need to lift heavy in order to age healthfully. It is simply trying to show that weightlifting can be helpful in boosting resilience.
fuck lifting hesavy at that age if you havent exercised prior then weights are the last thing you need , thats injury 101 . bodyweight only is way healthier as you age
Yes..well said
I suppose it depends on how you define health. But this video IS saying that you need to incorporate heavy lifting to be optimally healthy, unless you want to end up prematurely frail and weak.
Most normies never work out regularly. Their entire life is spent working, eating, sleeping.
True say. A lot of people confuse the consequences of never exercising with the consequences of ageing.
I’m 56 male, have been weight training on and off since I was 16 years old. Usually take off training not more than 3-4 months out of every year. People I meet will complement my physique most times. I’ve known training keeps you from aging by slowing your internal age clock down. I can still wear clothes that I wore in high school…I weight the same as my senior year in high school. As a doctor, I realized that blood flow has a great deal on disease progression. As we age blood flow slows down to our extremities and organs due to blood vessel thickening and loss of elasticity. Working out regularly slows this process. In addition, muscles that are worked hard in turn require the metabolism to use up all of the nutrients in the gut we swallow down…yes, you can eat junk food and be healthy as long as your muscles need energy and utilize what’s in your gut. Once your system realizes that what’s in your stomach has nowhere to go, your body starts to store the fat and can’t rid the body of all the toxins and free radicals in your body…you age faster and promote disease. Work all your muscles 3-5 days a week and you will slow your aging process tremendously.
I'm 31 and I can still wear stuff I had in middle-school.
Though I don't train much often.
"Yes, you can eat junk food and be healthy." The advice of a true charlatan. Wrong and irresponsible. Your immune system is the key system for wellbeing. Poison it with junk food and let's see how long it takes to damage your DNA. It is unethical to mislead people with incorrect information. You should retract your quasi scientific advice and apologise. That is the responsible thing to do.
I’m 67 and can still wear clothes I got for my 3rd grade picture day
I’m 80 and still wear my clothes from pre school
I’m 2 years old and intend to wear the same clothes when I’m 60.😂
I am a 69 yo woman and I live on my own. I noticed that I was having trouble getting up off the floor, lifting things and endurance. I decided to go to a gym for strength training. I have been doing it for 6 weeks now at 3 times a week. My PT is marvellous. I have noticed a difference in my strength, posture and personal demeanour. I feel happy all the time. Even when my training is finished I will still be going to the gym.
Edit: I also have been able to save myself from hitting the ground when I have tripped.
Good for you, very good. Be patient, don't over extend and hurt yourself. Always do some walking to get your blood circulated first before working out. Put off stretching after walking, after your muscle tissues have been supplied with more blood and are ready to stretch. You don't want to stretch cold muscles. Then do proper muscle isolation training, be patient. Be well rested when going to the gym. Stay hydrated, check your diastolic pressure before heading to the gym and make sure it is between 65 and 80. If your diastolic pressure is too low, then this can mean you are somewhat dehydrated and should drink about two cups of water to increase your blood volume and this will help get your diastolic pressure up where it belongs. Being dehydrated can cause your diastolic pressure to be so low that you can faint and fall from dizziness. You will know if you are dehydrated by having shortness of breath and not having the ability to think clearly. If you are not able to think and move as good as usual, it's because your blood is too thick and not getting to your brain sufficiently, a low diastolic pressure is a good indicator to confirm this. Our blood is fluid because it consist of water, and that water density becomes less therefore causing our blood to become dense and thick, which is difficult for the heart to pump the blood into your brain, because of gravity the heavy and thick blood wants to leave your brain and can cause you to become unconscious. Being dehydrated causing thickened blood increases risks of stroke, blood clots, vericose veins and heart attack. A very low diastolic pressure of 54 and under is also a risk of heart failure. Our blood supplies blood sugar and oxygen to the brain and keeps us mentally operating. I share this info as I share with my mother who is much older and she is now doing great following these guidelines. The doctors do not have the time or patience to share this with you.
@@davida1606 THank you for the info. I drink about 2L of water a day. Before I started going to the gym, I knew when I was dehydrated because I became lightheaded. I also take magnesium and creatine.
marvelous!
Yes, I have also learned that magnesium manages the electrolytes and low magnesium could be the cause for chronic dehydration. 🙂
I'm a CPT and a large portion of my clients are 50+. A 68 y/o client recently had a bone density test and she has the bones of a 30 y/o most likely from the barbell squats, lunges, deadlifts, rows, bench and overhead press we do.
Another one is 82 y/o and he has been able to get out of a chair easier, moving bags of mulch for his garden easier and overall feeling looser.
No matter the age of the client I will train them in the same movements of course adjusting for mobility or strength.
That's awesome. Do you have specific exercise to help recover from mild disc bulge?
@Akira Hartono that is largely dependent on what their physical therapist has said if they've seen one and also determined by a questionnaire and assessments.
I need a trainer like you…I’m in FLORIDA
@@AkiraHartono my wife had a bulge of 14 mm! We do martial arts, and it's getting better.
@@AkiraHartono ,
The very first thing to do is release the subluxation through chiropractic, massage therapy (especially myofascia release), possibly rolfing. Then, physical therapy and/or a functional movement therapist for the exercises that will help you dramatically. 💖🙌😺
I am at med school and I am almost over with my 1 semester. In anatomy this semester we talked about the locomotor apparatus and guys, even if you have nothing to do with Medicine, I'd highly recommend reading about our skeletal and muscular system. It is fascinating how the bones are articulated so precisely to allow the passage of any artery, tendon, nerves ect. That's why I love medicine 😍
Our bodies are works of art! I'm in mortuary school and taking anatomy this semester and am just in awe of our magnificent bodies!
We are the Crown of Creation
that's billion years of evolution to you
I hope they aren’t teaching you that it all happened by accident…..ie….evolution. Knowing what you know proves there is a God. Study hard.
yep, good thing this has nothing to do with medicine.... and we were intelligently created.
I started lifting at age 69, under the supervision of a trainer the 1st two months and then on my own since. I've been swimming daily for the last 40 years so had reasonable flexibility and cardio, but adding strength resistance for the last year and a half not only improved muscle mass but increased core strength and balance. I've added a few inches to shoulders, chest, forearms and glutes and feel better and subjectively younger than before I got into it.
I am 73 and lifted and ran long distance for 53 years. Still lift heavy but higher reps. Issue is wear on tendons and joints seems greater than my muscle capabilities to increase. I Would love to see a video on this relationship: muscle stress impact/growth vs tendon and joint capability as you age.
dieta - idz na carnivore
make sure you have at least 48 to 72h of recovery between working out the same muscles
@@lorenzop.8249 But what if you still want to do your favorite sport of tennis or golf? Seems like the training becomes the sport at the expense of what you like to do.
Look into Sandow’s low weight training. I think as you age it’s more important to look after your joints and tendons, than your muscle size
@@gg80108 Hm, that's an interesting one. I've heard that low-intensity exercise, which golf might fall into, since your muscles aren't facing _that_ much resistance, do let your muscles rest. As for tennis, I'm not sure. Take it up with a trainer, or a doctor, or anyone you trust, really, and I guess just avoid playing high-intensity tennis, like maybe competition tennis. I don't think a casual weekend rally is going to cause a serious injury.
I’m a 56 year old race rower and have been lifting heavy every week for decades. Squat, deadlift and leg press are my main exercises. Was the fastest in my age group at the World Rowing Masters last year.
I'm a senior endurance athlete and have been neglecting the weights in recent years. This has been the most concise and convincing explanation for maintaining muscle mass by including specific types of strength training in one's exercise routine. Well done!!
And very timely. I literally just finished adding weight equipment to my home cycling gym yesterday. Absolutely no excuses now 🤯. Thank you for the high-quality content!
My dad has bad knees ,cartilage gone from sports in the past.I think he should get to doing his muscles ,but he is 80 now and not motivated to.
I second that! In the same boat, mate.
Soon You Realize😏 That I Can't Do This Forever😌
Arnold Schwarzenegger😎👌
This channel is by far the best when it comes to concise and wholesome explanation of any topiic.
8 - 12 reps to failure is the best.
I’m so grateful for these videos. I’m in the aging bracket and working on getting in shape to achieve my goal of trekking to Mount Everest Base Camp in a year. These videos are giving me so much inspiration and information to workout and workout in helpful ways. Thank you so very much.
I'm 72. I've been lean, fit and healthy all of my life. I give credit to my thee year high school, and college, wresting career, I learned all about nutrition, strength, flexibility, and discipline. This knowledge stood me in good stead for over 50 years now. However, now-a-days, I know my strength and fitness is slowly ebbing away. I still wear a step counter every day and shoot for 10,000 steps. I wrestled at 136 pounds. Today, I weigh 140 pounds. Less than 5 pounds in 50 years. Time waits for no one.
Amazing Discipline.
Tom, I hear you ! I am 62yrs old and also credit my high school and one year of college wrestling with my nutritional habits. My weight class was 122 pounds. Today I am 145 pounds but much more muscular now then back in high school.
Wrestling, the greatest sport
Ha! All HS ex-wrestlers coming together here. I wrestled in the 122 pound class as a kid but then very quickly got taller and prob gained another 20 -30 pounds over the next 2-3 years….still very skinny for my size tho. These days at age 75 I’m 165-170 lbs. not as lean as I once was but still in decent shape.
Def need to spend more time in the gym now and looking into Pilates which I never would have considered years ago!
That's amazing. I wrestled my senior year of high school at 108 pounds (pulled about 10 pounds to get there). I was always the "little guy" wrestler then. Today, I'm 63 and weigh 170 pounds and am still lean and muscular because of my workout regimen. I was amazed to attend my 40 year reunion to discover that i'd grown as tall as the guy who was our heavyweight wrestler at the time. Just a late bloomer size-wise i guess.
I think too many runners underestimate the impact of heavy resistance training. After being a marathoner for six years, I ran my first 50K last year - so many people complain there quads were hurting because of how much elevation there was in the race - but because I squat heavy frequently, I had no quad problems.
i'm 54 and i feel great. lifting heavy in every aspect - squats, benching, pulldowns, etc. i hope to go into my 60's with this routine as part of my life
66 year old woman, stronger now than at any other point in my life. Work with a strength trainer 1x week for less than 30 mins. Time under tension 90-120 seconds - heavy and slow. Hope to crack 300 lbs on the leg press machine next session! I’ve learned to embrace fight vs flight.
🎉🎉🎉
Super slow is the way to go. With high intensity training, less is more. I'm 75 and train slow, high intensity, low volume and infrequently. Also do some isometrics.
💪🏼
Badass! You’re an inspiration
Body by Science?
I''m a theologian in his 84th year (only saying this bc lots of folk think "nerdy guys" don't work out). Have been weight training since turning 40. Have enjoyed excellent health. E.g., at least once a week did 6 sets of 20 reps of SQUATS, with a 20# weight. One day 2.5 years ago,I watched a CZcams channel showing "Sumo Suits." So cool, I thought, so over a two week period I did my usual squat routine three times, with the exception of foot placement (about 3' apart). Walking my dog shortly after the second week, I noticed a pain in my left hip. Thought mb I pulled a ligament. After seeing 5 different health-care professionals acupuncturist, homeopath, etc.) over several months (the final being an actual orthopedic surgeon who asked for an Xray) I get the news: Osteoarthritis. I'm a prime candidate for a hip replacement. "Naw, Doc. I'm not ready for that..." Pretty arrogant, I know. Now it's two+ years later, my hip has significantly deteriorated, I've not been lifting anywhere near as much as I used to. Am getting a hip replacement within the next few months. Reason for this lengthy post: just because you've been in excellent health, never had accidents, diseases, etc., don't be naive. Definitely keep on lifting, jogging, yoga, etc., but embrace your elderhood. Know you're not invincible! As you get into advanced age, you have to be most vigilant re muscle, joint, etc. attrition.
Yes, mortality is part of the mix..... none of us escape it.
Good video. I am 79 and walk 5-10 miles almost every day. Falling is my main concern. Your ending segment on foot speed was good. I would love to see a more in-depth coverage of this important topic. I'm now doing jumping jacks (old Army memories) and burpees. Not successful yet in jumping rope but trying! Thank you for a great series!
Walking isn't really a good exercise for the muscles. It is for the general posture, but you need to do something else, bands, yoga, gymnastics
@@CR-rm4iy I live in Oaxaca Mexico so i often break my walk with a cerveza or Mezcal!
@@mcmerry2846 I do many other things but walking is my primary way to keep active and engaged in my community. My resting heart rate is under 60.
@Betty Amber Than you Betty. Cheers for your mother! I do have a much larger exercise regime that includes both body weight and gym equipment. I have been working to enhance my fast twitch muscles as I see them necessary to recover gracefully from a stumble. I live in Oaxaca Mexico and the sidewalks are not the best.
@@daveoatway6126 i do walk a lot, but you lost a lot of condition just by it. You need to do other things. I used to train a lot at University, my basal hearth rate is 36, and just being sat, i can have as low as 45, I have done a lot of swimming, and gymnastics to keep both lungs and muscles up to date. I'm still young AF, but the health of my muscles and organs is much better than 95% people my age without a doubt.
This is very informative and has inspired me to amp up my strength training days. I'm 52 and trying so hard to stay healthy and active. Thank you so much for such a well done piece!
Johnathan is correct - heavy resistance is vital as we age. I am approaching 70 and continue to do heavy lifting. When I was in my 20 and 30s, I did backpacking and running, but after 40 I began weight training to help in my work as an electrician (climbing ladders, crawling attics, pulling cable, etc). As I have aged, I also have incorporated new methods to support my joints and tendons. I still run, but weight training is critical for strength. Isometrics are great for joint and tendon support, which also assists in heavy resistance training. An example would be to stand in front of a wall and try to push it for about 12 seconds. Move back a little and push again. This is a simple example of how one can keep doing heavy weights and worry less about injury. When we are young, our hormones seem to make allowances for our errors, but as we age, diet and exercise become critical for good health (good rest/sleep too). It takes some research and dedication to have a good healthy life, and there are many videos out there to accomplish these new techniques. In the end, the results are well worth it - now and for your future.
I've heard this. I also heard isometrics can cause blood pressure to rise temporarily and puts a strain on the heart (perhaps more in people with heart issues already?). Bruce Lee did isometrics too
@@KatbookI have not heard that. I've noticed that when I run, my blood pressure drops. Any aerobic exercise will do the same. I seriously doubt minor isometrics will be a problem. But it that's a major issue with you, consult your doctor.
Thank you for sharing this information.
I liked how you used the pencils to model muscle fibers. You also did a great job explaining fast twitch and slow twitch and motor activity. As a Kinesiologist, your verbal explanation was great! The bundle of pencil model was great too.
Another benefit to muscular strength training is the prevention of osteoporosis, but that's another conversation :)
Thank you, thank you, THANK YOU for covering this important topic. Too many people consign themselves to declining health, pitiful mobility, and loss of ability as they age. So much can be prevented with a reasonably healthy diet, adequate sleep, good amounts of loving physical touch, and lifelong exercise (especially heavy lifting). My dad is in his mid 60s and routinely lifts more than many of my peers in their 20s/30s. At 30, my maxes are higher than they've ever been and I feel amazing! I have been spreading this message of the benefits of heavy weight lifting to my friends and family because I feel passionate about health, and I hope everyone watching this video spreads the word to their loved ones as well. Living is so much better when you're healthy, and as the saying goes, "an ounce of prevention is worth a pound (actually a TON) of cure."
43 female. I was tentatively diagnosed with fibromyalgia about a decade ago. Three years ago (unfortunately right before the pandemic hit) I decided to try adding in heavy weights to my exercise routine, because nothing else I'd tried really made me feel better. It was the best decision I made. I hired a personal trainer (that I couldn't see for a few months due to gym closures) , and in those three years I've gone from not being able to pick up a standard 45 lb bar to being able to dead lift my own body weight and leg press three times that weight. And somehow.... most of my regular daily pains disappeared into the background, although I do get a bad case of DOMS if I fail to stretch adequately after a really heavy lifting session.
Hopefully you no longer have fibromyalgia.
@@andym.441 It was likely a misdiagnosis to begin with - my niece was diagnosed with hEDS and then it was genetically confirmed to be classical-like EDS, meaning she got two copies of a bad gene and her mother's side of the family is a carrier of it. I still need to undergo my own genetic testing, but it's entirely possible that my issues are Ehlers Danlos with a known cause - incorrectly formed collagen - and not fibromyalgia (which has no known cause nor any known genetic component.)
Awesome!
She never had fibromyalgia if intense exercise made it better, infact even mild ecercise makes it worse in the 100s of cases ive personally seen in clinic and the research supports that.
Your vids on bones are blowing my mind. This answers questions I didn't know I had and will serve to make my gym visits so much more productive!! So stoked!!
37 : overcame bad herniated discs with proper training, still skateboarding hard as i was 20 , hitting the gym and lots of cardio. With age came a lot experience: proper technique , core training , adequate stretching , proper and healthy diet , training meant to functional not only for aestetics etc. I look much younger and am way more in shape than many collagues that became lazy couch patatoes. I feel when you get older , you need even more discipline and effort to stay in top shape and health.
I wondered how the fast twitch muscles and the slow twitch muscles worked together. Great video. I am 68 and have been lifting weights since I was 23, plus I used to run, now walk at least 5 miles a day, cycling(lots of spin classes) and doing yoga. I had a 9-5 desk job and worked out every morning before work since graduating college. I have to say I am in pretty good condition. I have always loved being in a gym. Gotta get the husband motivated into weight training. He does a lot of hiking.
I will be turning 40 this year and I chose this past year to start getting into shape and losing a lot of weight. I planned to be healthier in my 40s than even my 30s and hopefully continue it into an old age, I started with muscle building a couple of months ago.
You got this Jake!
💯💯
❤❤❤
I’m turning 40 next year and I started at late 38 so I’m see major improvement but not to lean yet I’m bulky and strong but I’m trying to gt to that swoll with abs look
@@raheembrown7673 I turn 40 in 10days, I probably will never have abs but I will keep going.
I'm going to be 142 years old this coming month and I've been doing strength training since I was in the womb. It really has been advantageous. I haven't lost any fast twitch muscles as a result and I feel young and fit. I'm old now age-wise, but I think I've got decades of life left in me.
Definitely, I can say from my experience of 250 years and counting
U wish!!!!!
Well, I started training when I was a teen by lifting cannons onto wooden ships back in the day as we sailed to this country…I’m just tired now at 350 years old
So do you have any diet recommendations? Also, do you smoke, drink alcohol, weed, meth, etc? Asking for a friend.
@@surfghost9121 Whole foods are good. I don't smoke, drink alcohol, or do any drugs. I'm 100% natural. Once you reach my old age, you can't really afford to consume garbage.
Awesome content! As a paramedic the highest frequency injury I saw is hip fractures in the elderly from falls. So glad to see you all using your format to offer this kind of helpful info. Great stuff!
I love the simple way you presented this information. I am going to force my wife and children to watch it. I have been doing resistance and plyometric full-body training ever since I was 25. I am now 54 and while i have noticed a decrease in my reflexive speed and endurance....within the average of my age group, I am a physical freak. I engage in a few miles cross country hiking on the job a few times a week...during those treks, If I fall, I still have the reflexive speed to roll or recover...I never fall flat on anything. I can still scale 15 foot Game-ranch boundary fences right alongside 20 to 30-year-olds. I am always the "old guy" in the hiking group and I am always there from beginning to end. I attribute my physical state to resistance training and plyometric training. I do not feel old and my body reflects strength and endurance...not youth.
This is the 3rd or 4th video that I've seen of this series. I have to say, the people who created these videos did a great job of putting the content together. Keep up the good work.
As an aging bodybuilder of almost 40 years this is timely and valuable information. I was under the mindset of “eat, sleep, workout and repeat” throughout this period but after needing to take a break for several years while helping my mother through Alzheimer’s disease I’ve come to find out these muscles aren’t growing like they used to. Cue the music “the old gray mare”. 😂 I didn’t feel anything slowing down before my break and was the strongest I’ve ever been throughout all of my 40’s. I was even bench pressing 415 pounds multiple times which is twice my body weight of 200. And yes 14:35 is definitely a foreign concept for bodybuilders. 💪🏼😎👍🏼 I’ve been watching this channel now for a year or so and the information is always spot on. Having had a career in trauma systems as a surgical assistant I always find this information 100 percent accurate. I’ve assisted with countless hip replacements due to trips and falls and it’s well known that “once an elderly person starts tripping it’s usually a short fall to the grave”. Let’s find a way to keep them strong and minimize the risk.
Please check on how much protein you are consuming daily!! I can only speak for me. I weigh 140 lbs I am 70 years old and active and I should be getting 80 mg per day. Please do your research. You need to supply the raw materials.
This video just proved right a channel that said these same things, for the past 10 years.
Dr.Sam Robbins
@@kayfarquar2034 Most definitely and back in the early days we would log our meals using a pad and pencil then painstakingly calculate our macros at the end of the week then adjusting our ratios as needed. Now days there are apps like My Fitness Pal that calculate this on the fly so to speak. It’s amazing how technology can be used to make things better and easier. 💪😎👍
Many times when an elderly person breaks a hip, it's not that they "tripped" and broke that bone but it's the bone gave out-due to osteoporosis.
@@frankpaya690 This is true but there’s a much higher rate of fractures from some type of injury be it from falling or an MVA/automobile crash.
This is hands down one of the most informative CZcams channels on anatomy and physiology. Thank you, guys!
Agree but depends on a person’s interests.
As a massage therapist, I often find myself helping my clients understand these concepts. Thanks for another great video with information that will help me with that. 😊
Turned 50 the end of last year and started aching all over and that was something I was not expecting. And I tried to ignore it but that did not work. My aches got worse and had no choice but to exercise at least every other day and am glad I did it. Feel a lot better and hopefully I will continue. But I wish someone told me inadvance. In 50 never thought it will happen. 70, 80 yes. That was shock to my system 😊
Outstanding video, as usual. As an exercise science geek this verifies the a&p of muscles that I have always been taught and believe is true. Thank you!
Working Out Is Essential.
I am 20 years old skinny from my childhood, I always used to be at home lazily lying on the couch whole day watching TV & Playing Xbox didn't liked to socialize, I felt like a loser & thought I would never get rid of my laziness & become social, but 6 months ago my elder brother forcefully took me to the gym, I went to the gym 1st time in my life I felt very uncomfortable seeing so many people at the gym I felt anxious & shy but my brother took 1 year subscription for me and told me no matter what you have to come to gym daily with me, I didn't liked it for the first 10-15 days & my body was also paining so much for the first 10 days because I never indulged in any physical activities but after 10-15 days I started liking the atmosphere of the gym that loud music everybody sweating & working out it was a great energetic atmosphere, after 1 month I started loving it after working out I felt very energetic & healthy, then I started talking to people in gym made friends, then I started going out with friends I started socializing, I got confident to talk with friends on voice call earlier I used to talk only by text because I used to get anxious while talking on a voice call, instead of spending my whole day lying on couch & playing video games I started going out with friends. After 6 months I am no more skinny I have gained approx 15kg & now I look like a normal man & not like a walking skeleton and I have sold my Xbox and started socializing, and I think in Olden days one of the reason people not used to get diseases easily is because they used to indulge in physical activities & sweat but nowadays even if we have to go to a place 1km away we would go by bike or car instead of cycling or walking.
PS:- I am so much grateful to my elder brother 🙏❤
Thanks for this. As a 67 year old who's still lifting, especially barbell deadlifts , it's good to know about how to preserve fast twitch muscle fiber through high weight, low reps. Core strengthening in later years is so very important. Very informative for sure.
GREAT video, i love how thoroughly you explained the need and benefits for strength training
What a great video. Clear, informative and EXTREMELY well presented - Bravo! Thank you for sharing.
I train for more than 10 years . And this is my motivation for next 50 years . Thanks … the best YT channel. Everrr 🙏🏻
I am 62 years old and have been strength training for almost 50 years. While I do a great deal of work geared towards hypertrophy, developing and improving raw strength has always been a priority. This video is perhaps the best breakdown and presentation I’ve seen regarding the importance of strength training, particularly as we age. There are too many “experts” out there espousing the notion that the amount of weight used is of no importance- a ridiculous claim that ignores fast twitch muscle fiber recruitment. Thank you for this excellent video that scientifically and rationally supports what many experienced lifters have known all along.
You look amazing your a inspiration for people that are older. I've always worked out and feel better for it at the age of 63.
@@kerrynballard2783 thank you very much. Keep up the great work.
Fred nice going, I'm in your category, 65 yrs old in the gym since 1972 with Heavy resistance training. I'm trying to keep my muscle mass but I find that I have to balance it somewhat with preventing joint injuries. It's the biggest challenge I'm going to have to figure out. So far just minor injuries that I can fully heal from. I've moved into the 10 to 12 rep range to be on the safe side. We'll see how this goes, might try moving back toward 6-8 carefully. How have you managed this?
I am IN LOVE with this channel. Thanks for all the wisdom you teach.
love the information in all these videos.. thank you so much for sharing knowledge and inspiration!
As a retired Nurse, Love your stuff! Ive been working out for 36 years at 68 yrs old could not Agree More on what you are teaching.
At the end of the video, you should have alluded to the other video you have on bone density where you explain that higher weights and greater intensity muscle training also increases your bone density, reduces the chance of bones breaking when your get older.
Great point! I can at least add a little card that pops up on the screen. Thanks!
@@theanatomylab The bone density video was a great motivator for me! I've been doing a stair climbing workout. It's a slog but gradually getting easier.
I love your videos! So well done and explained in a way that is easily understood. Thank you!
You guys are the best. So much useful information delivered in such a fashion that we can all understand the general principles. Thanks so much from Australia.
Great just what I needed to see. I am 78 and been doing crossfit for 8 years I am in excellent condition so I know this method really works. There are a number of people that tell me you shouldn’t be doing these kind of workouts at your age. (My doctor is all for it) now I have a clearer understanding and able to explain to people why it is so important. Thank you.
Age is just a number 👍
Somehow the crossift technique for certain calisthenics elements like pull-ups or muscle-ups just doesn't convince me. I am not a health professional, I don't claim any particular knowledge of the issue but as a person who is into pull-ups since age 6 I just can't believe kipping is good for shoulder joints, especially as you age.
Started working out consistently for a year now mainly to help with my anxiety but I’m really loving my results from lifting 🥰
Congratulations
Thank you! I was a lifter my whole adult life. I began professional figure competing at age 40. At age 45 I had a couple slips and falls that led to a proximal hamstring detachment and surgery to repair it. I had a decent outcome, but now at 51 have another "moderate re-tear." I've decided I need to overhaul my program to be safer. At 51 with a chronic hamstring tear condition, a constant lifting program is not really safe for me anymore. I absolutely love HIIT, speed, power, and agility routines. The information in this video very much helps me visualize how I can create a program to continue stimulating the fast twitch fibers without going overboard.
Brilliant suggestion! I’m male age 66, I’ve started Yoga at gym 8 months ago, simply love it. But I shy away from strength training due to difficulty I perceive especially as I try to lift heavier weights. I will try your suggestion and I think that way I’ll be able to commit to strength training going forward. Thank you!!!
Very informative! I thought cardio's enough to stay healthy and will ad weights to my workout from now on. Thank you!
Also: perfect ad placement! Its there but doesn't interrupt the thinking process. 💪🧠😀
Interesting video. My senior parent in her late 70s, literally does no exercise at all. She sits in a chair and watches TV ALL day and night. Very disheartening bc I have watched her deteriorate right b4 my eyes within the last 10 yrs or so. There isn't anything wrong with her, totally capable of doing things. Just refuses too.
Give him this video to watch. It’s inspiring.
Same as my wife's father. I think he's 80 and everyday is spent watching TV. Has no ambition at all.
Sounds like she didn't live a fruitful life with how she is living right now
This also happend to my grandfather. He's 93, used to work as a carpenter until he was 73, but since then basically spends the entire day in front of the TV and now can barely walk anymore.
@@mhaas281 I wonder sometimes what it is or why she is like that. She had a very plentiful life and was always on the go. And then slowly she slowed down and just stopped. Does nothing for herself ar all but fully capable. Maybe its a depression but I'm not sure. Attention span of a 2 yr old but anything for TV and the iPad 💀 but won't go outside and live life, enjoy the sun, flowers, nature... or even hold a conversation with me or her grandchildren. I really hope when I get up there in age, I am not like that.
Thank you for all the content and effort put into this! Really informative and fun channel
Thank you for this! I'm getting back on my heavy resistance training for four times a week in the gym and I will incorporate more footwork in my warm up!
I'm 53 and I've been lifting weights since I was 16. In my 30s I would amaze people in the gym with the amount of weight I was able to handle, though it seems that doing this somehow damaged my joints, so today I lift twenty or thirty percent of the weight I used to lift and I think that's fine. I just want to be able to go to the bathroom and take a shower by myself until the last day of my life.
Well said, respect to u
Yep tore my joints up to so it can happen. My back is toast at 40
A worthy goal, tho’ I’m sure you’ll be doing more to the end.🥰
After 33yrs Old😌
Anything After That,
Is Punishment🤗
Watch😎
To believe that someone who doesn’t want to “get big” would just “get big” out of blue is ridiculous. You can be dying for 4 hours in gym 5 times a week and in 3 years you wouldn’t even come close to bodybuilder physique
Yeah, that is definitely a misconception. It takes quite a bit of work, and specific work to get huge increases in muscle size.
This is something most people don't understand.
I just tell people if it was that easy to "look big" from weights 80% of men would walk around looking like Schwarzenegger.
Exactly! Some people think if you lift anything heavier than 10 lbs, you will get gigantic muscles overnight.
This was absolutely fantastic to learn. Thanks very much for your excellent explanation.
8:14 increase load
12:40 13:30 explosive exercises: plyometric jump 14:00
15:30 footspeed to reduce fall risk: hopskotch jumps
I’m 37 and feel I’m better shape today that I was in my 20s. It’s also easier for me to put on muscle mass now.
Excellent presentation! I'll recommend this video to my gym buddies when they get into discussing (arguing) about sets, reps, & % of 1RM weight preferences. It might also be motivational when my lazy, old self begins thinking about skipping heavy-lift-day (deadlift, squat, power clean)...
this episode was particularly interesting to me. Thank you for the simplistic pencil analogy for understanding motor units!
Thank you for this great informative video that explains so simply how our muscles work. I'm gonna check your channel.
What a motivating message! I’m 60 and plan to incorporate more heavy lifting in my daily routine. Thanks for the video. Very informative.
Best of luck to you!
Really great video, very informative. I was wondering if you could do something on the difference between hypertrophy and neural adaptations in how different forms of exercise impact muscle development? Thanks!
love your clear and passionate explanations....great work
Always nice to listen to someone that is intelligent. Please expound on joint health for older people while doing heavy lifting. Is there an issue with joints and heavy lifting? Also recovery times?
To maintain a healthy human genome one should immerse oneself in
- Stability through resistance training
- Mobility through endurance training
- Flexibility through stretch routines
Says the gerontologist within me 😋 Aging like a fine wine takes a decent effort ✌🏼
Genome?
As a trainer, I've notices that sometimes my older clients enjoy the heavy weight training almost more than the younger clients I have that are actively trying to get stronger. It's been fun to watch
Very educational breaking it down into simple terms like that. Provides great insight into how to fight aging. Thank you.
Thanks for this video - it's given me lots of fun ideas to add some jumps and sprints into my training!
A most excellent video. I'm 50 and lately have always done a lot of steady state cardio with a little bit of resistance workouts with fairly light weights.
Since my PCI angioplasty about 6 years ago I've always been a bit afraid to go heavier with the weights.
I've heard of a number of people having heart attacks doing heavy weights as heavy weight training increases blood pressure and this can be bad for people with cardiovascular disease. But at the same it's also good for cardiovascular health.
It would be good to figure out what's a safe limit to benefit without undue risk.
I will be 66 in about a week, and use absolutely no pharmaceutical products, prescribed or over the counter for any reason whatsoever. I am healthier and stronger now than i was ten years ago. About a year and a half ago, i changed the way i ate. I began eating just one good meal per day, eating real whole foods and drastically limiting sugars, carbs, processed and fast 'foods'.
I lost about 60 pounds of excess fluids and body fat in the first 2 - 3 months. I also reversed every chronic health condition that plagued me for decades! I was no longer obese. Gone was my fatty liver condition. The edema, or swelling in my feet and lower legs was gone. My cellulitis was gone. My occasional hypertension was gone. The frequent late night urination stopped. My COPD symptoms were gone, and i still smoke modestly. Imagine that. I also suffered with peripheral neuropathy in the feet. That was the most stubborn condition, but that has also finally subsided. My testosterone levels increased, and i stopped losing teeth. The teeth that remain are stronger and healthier. I doubt i will ever lose another tooth, and would bet the farm that my bones are also stronger. My hair and skin are better. It is like aging in reverse!
I also do get exercise, but that had nothing to do with the weight loss. I do walking, yard work, squats, push ups and light to moderate weight training to name a few. I will soon take your advice and step up to heavier weights to increase strength and muscle mass. I have been trying to help others who want to lose weight and get healthier - whoever will listen that is.
Thank you Dr. Montgomery, and I'm still doing the Chair Squats you showed us about 2 months ago, I'll graduate soon from that, also I am getting 150mins a week of aerobics. Thank you again!!!
Great video thank you. I've been lifting heavy weights for 35 years (I'm 54 now) mostly in my home garage gym and can attest to their anti-aging effects. I've been told I look 10 years younger. For cardio I do fast jump rope also in my garage for several minutes at a time in sets, right after lifting weights which keeps my foot speed and coordination on point. Plus it's super easy to do, and relatively low impact as you're only jumping 1-2 inches above the ground. I only lift 3 days a week, Friday afternoons, Saturday and Sunday mornings, that's it.
I'm in perfect health am 6'2, 250 lbs fairly heavily muscled (jacket suit size is 50L) and have never had to go to the hospital or take any daily medications. My FFMI is 26 which is technically, "Superior."
The beauty of all of this you need very little equipment and once you have it, it's free forever. And for cardio jump roping is fantastic I think its the fastest caloric burn of any cardio activity.
Years from now they will say that weight lifting is the fountain of youth.
Your health is your wealth!
I’ve tried to convince/encourage my friends who don’t like weightlifting to do it now in their 30s and 40s because it will benefit them in their 50s and beyond
Been a fan of this channel for quite some time now and the videos that you’ve been uploading of exercise have been awesome!
I used to be a dedicated gym rat up until I ended up with weightlifters shoulder cause of over excessive bench pressing (totally my fault) and would be a great video topic that connects to all your recent uploaded videos of exercising! Hope you guys keep posting amazing and very informative videos as you always have been. 🤙🏽🤙🏽🤙🏽
I'm 64 always trained in 10 to 15 rep range incorporating some supersets, using 5 - 8 reps has never done nothing for me I've never had back or shoulder issues as many of my old training partners have some unable to lift anymore, I train 4 times a week using my favourite old school bro split , and before anyone attempts to give me advice? I don't need it as I know what's best for me after decades of training , I get asked for advice from young newbees, as they say the pts in my gym look like they've never lifted a weight😂 which is always a nice feeling
Great video! Thank you very much! And you even foresaw concerns of increasing muscle size. Excellent!😊
This is spot on. GREAT PODCAST
This was super informative, well done! I would love to see a video from you guys about how to preserve your joints overtime while exercising, since that's also an issue for lots of people.
Yes that's a great video idea!
For me, it's my joints that get hurt and set me back. Especially with an autoimmune inflammatory disorder (colitis), they can take months to settle back down again
I’m 68 and I still do ballet warmups . I’d stopped for 40 years and I ached . When I started dancing again the soreness went away and I lost 40 lbs
I’m 65 and I have been working out with free weights since I was 23. For the past 4 years I stopped on account of my grandchild. I’ve been taking care of him since he was born. Don’t get me wrong I love all the time that I put in taking care of him. He’s my world. And when I saw the video it made alot of since to me. Because my body is all flabby now. I’m going to start up again. I guess when my baby takes naps. Thank you for your videos
Really good presentations on this channel. Bravo and THANK YOU.
I tell this to people all the time and it's honestly so sad to see so many people brush me off cuz they're unaware of the seriousness of age-related muscle atrophy.
I'm 66. I like relatively intense weight lifting, mixed with some cardio to clean my arteries out. I also take vitamin K2 and D3 to keep the calcium in my bones, not blocking up my arteries. I believe the lifting is keeping my bones hard. I keep my sets pretty low, using a split routine (chest, frontal delts. biceps; upper back, medial and rear delts and triceps, legs and lower back, and using an exercise cycle for 32 minutes keeping my heart rate at about 105-109 for fat-burning, abs and obliques; and a day or 2 of rest. I do 10-14 sets of about 4 exercises for my chest, back and legs, and fo 6 sets for biceps and 5 for triceps. I tend to do from about 5 to 10 reps preset, but if I can suddenly push to 15 reps, I'll do it. My workouts usually last for about 40 minutes, and I vary between even paced lifting, and once everything is warmed up, sometimes throw in some explosive reps. I also stretch the muscles as they become hot, never bouncing, but going to just the beginning of pain. I also sometimes like to hit a 60 pound bag with leather gloves on, too. I try to hit very hard and fast, and do a motion many times to both make it second nature and to keep my hand and arm bones hard. Until my body or something else slows this down, I plan to continue for as long as I can.
Best explanation I’ve come across on this subject. 🎉🎉🎉
You are superb
Great knowledge and reliable information
Keep it up
I started lifting when I was 17. When I started, I was rail thin and had to start from nothing. Fast forward to now, I'm 33 and I can 1000 percent say I'm much better and stronger than I was when I first picked the weights up. I still have work to do but I owe it to my son and daughter to be at my best to set the right example for them to follow. Great video as always lads!
Guess I should have stuck with the weights. I was 6' - 115lbs at 17. The only thing that made me gain weight was the Marines and 4-5 cases of beer a week. Marines gave me muscle but no size and beer gave me size and no muscle. I stay at 150 no matter how much I eat even when adding 4000 calories of protein weight gain and I am in my fifties.
@Lemmon714_ it's never too late to start, man! There's lads older than me that started, and in the span of a couple of years, they became decently shredded, so it's always possible to improve yourself, brother!🤜🤛
Awesome video! I never put effort into the fast twitch, I've always wanted endurance, but I see how explosive energy is important.
Thank you! Endurance is definitely an awesome component of fitness, but adding a little bit of dedicated strength sets definitely has it's benefits!
As always... great content! Thanks for sharing!
Heavy weight training has been so helpful for my crampy joints. I mostly work in front of my laptop and sit a lot. I sign up for gym. Never been so flexible like I achieve today. I was afraid because I didn't want to get bulky. But Inwas wrong. It helps tone up my muscles and shapes my body very well. Feel stronger in my 30s 😊
In my late 40s I had become quite unfit after over a decade of academic study then I participated in lunch-time walks supervised by the nurse in charge of the sick bay at the military base where I worked. That was a life-changing decision.
I dropped my weight from about 118 kg to about 100 kg. I am 1,92 m tall.
A shoulder injury led me to treatment by a biokineticist who introduced me to weight exercises.
My monthly walking goal is 100 km.
My recovery from major surgery in 2015 was excellent - within a year I returned to my previous fitness level.
My specialist physician believes that fitness contributes about 20% of the factors which determine our health.