Strength Training: The Key to Longevity?
Many studies suggest that the key to longevity is strength training. Stronger muscles are less prone to injuries in old age, which is why it’s important to maintain muscle strength as we age. While it’s not as obvious as weight gain, muscle weakness can lead to a host of problems as we grow older. Thankfully, strength can be increased at any age with the right training.
Research conducted by Dr. Wayne Wescott with nonambulatory nursing home residents has shown that patients as old as 90 years can increase their strength with slow resistance training. What’s even more impressive is that some of these residents were able to walk without the use of a wheelchair after the training. It’s astounding that this hasn’t made national news, as it highlights the importance of maintaining our strength for as long as possible.
Muscles burn fat, and even light strength training exercises can yield huge benefits. We’re not talking about Arnold Schwarzenegger muscles, but rather the muscles we all have that can weaken if we don’t challenge them. The good news is that even challenging them once a week can make a big difference.
The slow resistance workout we recommend takes only about 20 minutes a week and consists of five exercises on gym equipment: push, pull, push, pull, and leg press. These machines allow you to go to muscle failure without having a spotter, which reduces the risk of injury. Furthermore, using the right form during the exercises is crucial to avoid injuries.
The gym equipment is essential to achieve optimal results. The science behind working muscles to failure and the benefits it brings is remarkable. For instance, the workout helps increase strength, boost metabolism, and reduce the risk of chronic conditions such as heart disease, obesity, and type 2 diabetes.
Dr. Doug McGuff has developed the Big 5 workout, which is described in his book “Body by Science”. This book highlights the importance of maintaining our strength as we age and how strength training can help us achieve longevity. After eight weeks of slow strength training, I have increased my strength in all five exercises.
In conclusion, it’s never too late to increase your strength, and even light strength training exercises can go a long way. Maintaining muscle strength is essential for longevity, and the benefits of strength training are numerous. If you’ve lost strength with age, you can get it back. We recommend trying slow resistance training once a week to see the benefits for yourself.
- Push-Sit down Bench press
- Pull-Row
- Push-Overhead Press
- Pull-Pulldown
- Push-Legpress
Dr. Mcguff and the Big 5 workout
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