We may have mentioned in previous posts that resistance training can help with retaining muscle as we age.….
The facts are there for us all and the more we research, the more concrete the evidence gets, this doesn’t mean we all need to switch to a bodybuilding program!
The types of training for each individual will differ, the volumes and intensity also. The underlying logic however is the same for most:
- What do we want to continue doing?
- What shapes does this involve
- What movement patterns
- Is there anything we are starting to struggle with
We can pick some easy ones to start:
Want to carry on running:
- Basic ankle, knee and hip stability work
- Strengthening of the lower limbs and posterior chain
- Core work
- Working on maintaining our cardiovascular system
The mix of these might change as we continue to age, however, creating a solid foundation will enable us to continue running with the same level of enjoyment.
It’s often surprising how ‘little’ gym work is needed when programmed correctly, after all, if we enjoy a certain exercise, we should program around that rather than try to overengineer the resistance side.
Overall weight lifting can (kind of) take a back seat, I say kind of, as whilst we may not be chasing a 1 rep max, often we find the volume of weight is higher than expected, it’s just over a number of sets and reps.
Leg press could be a good example of this:
3 sets of 5 at 150kg = 2250kg
3 sets of 15 at 75kg = 3375kg
We could argue over the difficulty of both, however, in the second set, we are in the endurance range, and it would still have a positive effect on our muscles.
We also reduce the risk profile of the exercise whilst still providing stimulus to the muscles, ensuring they are still working and keeping them ready for the work!
Progress would be slower, however, if we are in it for the long game, how fast should progress be?
With such a wide scope of reasons, everyone would be at very different places, spaces and needs. As such, let’s look at some common shapes:
Sitting > standing
Standing > stepping
Sit to stand (or stand to sit) is our basic squat movement, we hinge on average 100 times a day which is a lot, we should probably make this movement bulletproof right?
Do we want to be able to get in and out of a chair without holding on?
Whilst talking about hinging, standing and stepping is next inline, how many times do we step upstairs, curbs, ledges, steps etc? – no figure for this one, so let’s just say a lot!
Do we want to be able to climb stairs without holding the banister? (Banisters are an important safety feature, arguably completing the overall look of a stair case)
As a bonus one, getting in and out of the car, combo of both.
All of the above movements or shapes require:
- Strength
- Balance
- Tension
- Flexibility
Movements we take for granted, whilst everything is in good shape, they can start to become more and more difficult, training to keep them easy should be a given
If you would like more information on how to incorporate longevity into your current workouts, or if you have some areas you would like to improve, see how we can help you – info@spikefitness.co.uk