Posted on 02/24/2021 7:51:00 AM PST by Tolerance Sucks Rocks
If you’re over 50 years old, or heading that way soon, adding resistance training to your running routine can yield major benefits—and a recent research review suggests that’s true for both men and women.
The findings, published in the journal Sports Medicine, included the results of 30 different training studies involving 1,400 participants, all age 50 or older. Comparing muscle mass and strength gains, researchers found men and women both had gains, but in different ways.
“What’s really important here is the difference between absolute and relative changes,” lead study author Amanda Hagstrom, Ph.D.—a lecturer in the Department of Exercise Physiology at Australia’s University of New South Wales, Sydney—told Runner’s World. “Men are more likely to gain absolute muscle size, while women’s gains are relative to their body size.”
That means while men may gain more overall muscle mass, and be able to lift more weight, women still gain comparable muscle mass relative to their stature. In many cases, they will also be able to lift weight at the same progressively heavier loads as men, just in lower amounts based on their bodyweight.
Additionally, men and women both tend to have comparable non-weight-room indicators for more strength and mobility as well, Hagstrom added.
“In general, the improvements of strength and size are similar for both sexes,” she said. “These benefits may range from improvements in markers for health, to things like ease of tasks such as gardening or chores, right down to improved athletic performance.”
(Excerpt) Read more at runnersworld.com ...
It takes surprisingly little time to effectively strength train, but it does take a great deal of effort. The benefits are well worth a fraction of an hour a week.
Most of the information out there is downright dangerous, especially for older people. You can add muscle and strength without subjecting your joints to punishment. Your appearance and functional ability will improve. See Body by Science by Dr. Doug McGuff for more information than anyone could want on how to do it.
Check out “The Barbell Prescription” by Dr. Sullivan and his YouTube channel Greysteel. No more back pain for me.
I highly recommend hormone replacement therapy - plus Ipamorelin/CJC-1295 peptide therapy. Those with strength training gets some amazing results. The stuff isn’t cheap, but it’s not as extravagant as human growth hormone therapies you see advertised out there.
I started looking into it after a friend recommended it. The doctor that I work with is convinced that these types of therapies are the future of medicine. I guess some insurance companies will cover some aspects, and you need to be patient - as the effects aren’t noticeable until after a few weeks.
Then a severe shoulder injury that required surgery mid October put an end to what activity I was taking part in.
Been going to physical therapy three times a week since November but now that gyms are open, I lost all motivation to use them...........Lost motivation to do most things these days.
Very good stuff. I’ve been lifting on and off for nearly 40 years, so I don’t have a very good feel for what is approachable for beginners. Large amounts of time, elaborate equipment, expensive trainers, special clothing, and so forth are not necessary. Youth is also not necessary to get started. Walking, gardening, and other activities are only enhanced by proper strength training; it doesn’t replace them, and it has benefits that go far beyond what other activities can provide.
Mark Sisson at Mark’s Daily Apple is another good resource, though nutrition is more of his focus.
If it were not for weight training I would no longer be able to do my own yard work.
I contend it’s the fountain of youth.
Everybody lost motivation for everything because of these stupid lockdowns. Don’t give up...maybe check with your doctor to see what kind of exercises won’t hurt your shoulder. Then just grit your teeth and force yourself go to the gym and pretty soon the motivation will come back. It’s just those first few visits that are going to be hard. But we’ll all be cheering for you!
I’m taking testosterone cypionate for Low T. I think it’s a modest help.
I have had two open heart surgeries related to an aneurysm of the ascending aorta. I participate in a cardiac rehab program, part of which is training with very light weights. I cannot quantify the benefits but I do feel better and can now perform most daily living activities.
I do as well, along with the Ipamorelin/CJC-1295 combination. I think its been about 7 weeks now. I definitely notice a positive difference, though I only recently got back to the gym and have not made any effort to change my diet.
I’m willing to give it a shot for 6 months. I haven’t seen a single medical review that is not positive. So far - I notice much deeper sleep and more rested feeling in the morning. I haven’t been doing it long enough to make a “scientific” evaluation of my health. If you search the web for info on the Ipamorelin and CJC-1295 peptides you have to slog through the body builder and weight loss blogs, but there is some good info out there.
MDA is a great program/tool
Up into my mid forties I could bench press nearly twice my weight having done bodyweight/enhanced body weight exercises he recommends for several years
Read later.
A big favorite of mine. He just recently had a blog post on this topic.
Haven’t heard of Mark’s Daily Apple. Checked it out. Good resource.
One of the great things about Mark’s Daily Apple is that he lives it. He also used to be very accessible, but I’m sure that has given way since his site and business have grown. Another excellent resource is Drew Baye of baye.com.
I had what I assumed to be arthritis or something similar in a shoulder. After starting a weight-lifting routine at our local gym the pain disappeared. I wish I’d started earlier.
You're right, it's the kick starting that is the hardest..........
Thanks
“I do as well (Test), along with the Ipamorelin/CJC-1295 combination.”
One reported effect, is firmer skin, due to increased collagen synthesis. You can watch for that.
If I was going to the expense of getting that treatment, I’d be sure to get plenty of protein, including some collagen protein everyday, and lift weights religiously. You should get super results.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.