181–190 of 194 posts
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read the study more carefully if you think it encourages powerlifting for the elders.
Read my comment more carefully if you think I'm describing the study instead of providing more general context for why people might find this particular study interesting.
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Strength training has more of a positive effect on body composition. The problem with doing a lot of cardio is that you need muscle to burn calories (especially so without injury and as you get older), and too much medium intensity cardio will start to chew up lean mass. No harm in doing a bit of both though, especially if your goal is fitness/maintenance rather than maximum strength or a particular look.
I think it's a bit of an exaggeration. There's an interference effect but there's people who compete in natural bodybuilding that run marathons as well.
My point is just that if you /only/ do long cardio, it'll reduce the mass of muscle that you need both to burn calories and remain uninjured. Good to mix it up a bit.
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The perennial question. Well, at least it’s spurred intellectually curious discussion.
Is it? What I mostly see is people describing their anecdotal experience and opinions about exercise in general. I assume that only a few of them are actually in the age group of 65-85, so relevance of personal experience is dubious. To be fair there are some questioning the study methodology and conclusions.
QED
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However, if you are a male and age 50 you can definitely expect to still build muscle up to 60 if you are diligent with your strength training. You can maintain mass 60-70. You do need a little more protein. I collected as much proven data and studies on this as I could: https://stealthgoat.com/building-muscle.html
This was gold, thank you for linking it. I need to find somebody to monitor my form but I am not that far from doing what this post suggests! Over 60 you cannot build muscles anymore?
If I can make a recommendation, compound movements are amazing, but be careful with deadlift. There are many more practical exercises that don’t have so much injury risk. Volume and consistency win over heroic or ego lifts :)
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This was gold, thank you for linking it. I need to find somebody to monitor my form but I am not that far from doing what this post suggests! Over 60 you cannot build muscles anymore?
I think over 60 you can, it’s just slow, hard, and requires high diligence. If I can make a recommendation, compound movements are amazing, but be careful with deadlift. There are many more practical exercises that don’t have so much injury risk. Volume and consistency win over heroic or ego lifts :)
I do have a hard requirement of minimizing time while maximizing gain, so I do 1 hour weight lifting 3 times per week and two days of heavy cardio (I call it hiit, pushing my heart to 175-180 at times, but I suspect it's just very vigorous) 2 times per week. Minimum effort for maximum gains.
I cannot stand "slow, long cardio". I do enjoy tracking and pushing my bpm
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> "but hiit also causes a lot of damage in a lot of ways" Please do explain this. Technically weight lifting (muscle hypertrophy) also causes "damage" but in a controlled an beneficial way.
I would guess they mean hiit can traumatize e.g. joints or cardiovascular system, especially for the elderly.
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Longer slower running burns more fat because your body isn’t forced to use as much glycogen as faster paced running. I guess the answer for optimizing time is to get a home treadmill if removing the commute to a trail/track will make the timing work.
This is incorrect. Each minute of fast running bruns more fat than a minute of slower running. Longer slower running burns more fat only because you can do it for a longer period time, increasing total energy expenditure over the whole workout. If you want to maximize fat loss, you still need to maximize energy expenditure. If the available time is fixed and low, HIIT is the way to go. If the available time isn't fix…
https://cannonbol.com/blog/articles/Achten_%282004%29.pdf?ut...
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I'm with ya at 29.4. I carry a lot more muscle than the average populace, so I'm both high BMI and appear to be "fit" to casual onlookers. But dexa says 26% which is about double what I would like.
How do you conclude you carry more muscle than the average?
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This happens to me occasionally, but it's typically stimulant and blood sugar related. There are some indications that it might be related to ion availability in your body, so copper, zinc, and calcium specifically. You may also consider that HF RF found in phones, wifi, and Bluetooth can do not great things to the calcium channels in cell walls (it essentially locks the channels open in some cases). There are a lot…
Citation for the phone, WiFi, Bluetooth claim? That’s an extraordinary claim and I’m very skeptical.
[0] https://www.sciencedirect.com/science/article/pii/S001393511...
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I think over 60 you can, it’s just slow, hard, and requires high diligence. If I can make a recommendation, compound movements are amazing, but be careful with deadlift. There are many more practical exercises that don’t have so much injury risk. Volume and consistency win over heroic or ego lifts :)
Please do! I figured out consistency, but I think I can gain way more from my training that what I am currently getting. I do have a hard requirement of minimizing time while maximizing gain, so I do 1 hour weight lifting 3 times per week and two days of heavy cardio (I call it hiit, pushing my heart to 175-180 at times, but I suspect it's just very vigorous) 2 times per week. Minimum effort for maximum gains. I cann…
For strength training, I think it comes down to what I captured in my blog post. For a given muscle, if you are challenging it and truly reaching 1 or 2 reps in reserve there isn't much else to do per set. Hit your desired training volumes and you are the happy place for time+gains. If the intensity is there and you are targeting your entire body at the right volume level every week it will come down to nutrition and other factors vs. what you are doing in the gym.