{"id":19547,"date":"2021-07-22T10:13:39","date_gmt":"2021-07-22T17:13:39","guid":{"rendered":"https:\/\/medicalfitnessnetwork.org\/public\/?p=19547"},"modified":"2021-07-20T08:17:23","modified_gmt":"2021-07-20T15:17:23","slug":"healthy-aging-power-strength-training","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/healthy-aging-power-strength-training\/","title":{"rendered":"Healthy Aging and You: The Power of Strength Training"},"content":{"rendered":"

I recently thought about why we exercise and what we choose to do first \u2013 and it isn\u2019t generally strength training. Why is that? I believe it\u2019s because we feel we CAN\u2019T do something about becoming stronger unless we join a gym \u2013 and then we always seem to gravitate to cardio exclusively as if that is all we can do. We want to lose weight, feel better about ourselves, burn stored fat or just increase our energy level, but what if there was a better way?<\/em><\/p>\n

It turns out that resistance (or strength training) can do all of that \u2013 and more! It can literally get you to stand straight, get out of a chair without using your arms\u00a0\u2013 and walk without any physical issues whatsoever! I would like to share with you some of my thoughts on resistance training, how it might prepare you for the years to come \u2013\u00a0and why it may be the best investment you can make in your fitness programming!<\/em><\/p>\n

\"\"Why I believe in resistance training<\/strong><\/h4>\n

The debate I remember having more than 20 years ago with one of my former PT managers who believed that\u00a0strength training<\/a> \u201ctrumped\u201d\u00a0cardio was ongoing because I felt cardio it was more important in the scheme of training priorities (because I love running so much). Doug would always repeat his belief: \u201cResistance training is the paycheck \u2013 and cardio is the bonus!\u201d I have thought about this idea for a very long time and have since arrived at a compromise: Before the age of 35 or 40 we MUST work our hearts and cardiovascular systems as much as we can in order to build a proper foundation for future exercise and training efforts in our later years.<\/p>\n

After that age, I now believe that strength training should be our primary focus because without increasing lean muscle mass and increasing bone mass while improving stability in the joints \u2013 nothing else can be accomplished. It is interesting to me that I now see the value of my weight training program as being ABSOLUTELY essential to my future and cardio becoming somewhat of a support activity. The KEY is to \u201cthink like an athlete\u201d and remember our bodies ARE aging whether we want them to or not. So why not embrace this solution of a two-tiered approach to your exercise programming and cover all your bases?<\/p>\n

Programming<\/strong><\/h4>\n

I\u00a0do not believe \u00a0\u2013 nor will I ever say \u2013 that we should\u00a0NEVER pick a weight when we are younger \u2013 that would be foolish! I AM saying that setting your priorities first on your heart under the age of 40 makes sense to me. Conditioning and treating your heart with thought and care will enable you and empower you to do so much more in your later years. I can do so much more consistent \u2013 and heavy \u2013 resistance training\u00a0now because my heart is so strong and my endurance and strength are\u00a0so accessible to me \u2013 when I need them. Here is my formula for\u00a0strength training:<\/p>\n