Resistance Training for the Aging Adult: An Evidence-Based Approach, with Brent Alvar | NSCA.com
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- Опубликовано: 30 июл 2024
- Brent Alvar, PhD, CSCS,*D, RSCC*D, spoke at the NSCA's 2013 Personal Trainer conference on the evidence supporting resistance training for older adults.
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I have a personal trainer. Me. I'm 78 and have trained for over 60 years. Weights, run, HIIT, gymnastics and bands. If I get bored with an exercise, I just do a different program for a while. Always do something. Keep moving. IF with different eating windows.
I am not sure what it was about but certainly not about "resistance training for the aging adult".
Skip the first part of the vid, unless you wan to hear why evidence based approach is used. The last part of the talk was valuable
Can you tell me why EBP is used? I want to know why
Here are some thoughts: I'm all for highly effective minimal exercise. I'd prescribe one session of heavy weights and one session of HIIT per week. My research on YT has lead me to conclude that, to maintain function into old age, we only need about 6 exercises involving shoulders and hips. These would be both a horizontal and vertical pulling and pushing movement (rows, pull-downs/ups, presses) and squats and/or dead lifts. Core stability exercises such as front and side planks probably also advised. Sit ups are not recommended for older people. The HIIT session would be catered to the individual and could be as little as 3 minutes, or even 1 minute if done rigorously enough.
Yeah. I just think of the movement pattern. Chins and seated rows are "compound pull". Pushups and dips are "compound push".
I do sprints, usually 20's all out, sometimes throw in a 40. I am going to add Rippetoe style squats.
Hey Keith,
Funny you should mention Rip squats. I encountered them on YT, wondered what all the fuss was about, and started dabbling with them, or trying to, within the last month or so. I think I like them better as they seem to emulate deadlift form (that's my interpretation, anyway).
I'm very taken with intermittent fasting and HIIT. I've become a biohacker of sorts. I've done a couple of insulin and testosterone tests about a year apart. On the last tests, done around March, 2018, T came back at 894 (ng/dL, I think the unit is) while insulin was "less than "
Hello Martin,
What do you do for HIIT? I hope the Rippetoe squats work out for you.
Congrats on the high T. Most men in their 40's and 50's are in terrible shape.
Keith,
Re the HIIT...I'm a former endurance guy -slow twitch ectomorph you might say. I did 10kms, half marathons, full marathons. I even did a couple of half-Ironmans and a full Ironman. I grew up in the sixties and partook in that first running craze in the seventies. I was taken with the notion, peddled by conventional establishment wisdom, that if a little was good, more was better, and a lot meant you might live for ever.
We now know that just ins't the case. In fact, ultramarathoners typically die early with massive calcification in the heart.
The point about that preamble is that my HIIT is longer than yours. I like to do 1 minute to 1:30 bursts. A typical running HIIT on a track (after warming up) would be a, not all out 800m (done in around 3:05), then three or four 400m "sprints" (done between 1:20 and 1:25) and finishing with one or two 300m sprints (done around 0:55 to 1:00.
I also do a body weight HIIT involving jump lunges, jump squats and burpees - two of each. Again, I like the active exercise to be between 60 and 75 seconds. That means about 96 lunges, 45 to 50 jump squats, and 16 to 18 burpees. I like to do this on a 2 minute cycle so that the recovery is shorter than the exercise. As I get tired I shorten the burst and lengthen the recovery, staying on the 2 minute cycle.
It really is amazing how well this works and what good conditioning it generates. There is no free lunch - you have to suffer. But it really works.
Martin,
Oh man. I'm an ecktomorph too. That's why I'm a big fan of guys like Tony Holler. "Fed the cats". I find low volume is the best.
18:00 - talking about the results and graph but not showing us?
Please refrain from labeling this as "resistance training" or "resistance exercise." As all human movement and rest involves resistance, it is not a distinctive term. Merely from muscular tonus, we encounter resistance even when in a weightless environment.
What percentage of the population practices fasting occasionally or regularly?
Now there's a relevant question.
I do intermittent fasting. Usually it's one or two meals a day. Days of 3 meals are over for me.
I'm 47 so I find I don't need to eat as much as I used to.
About 2,000 cals a day, emphasis on fat on protein and caution on carbs.
I've cut down to only 6 meals a day.
Cogent, succinct, interesting and on point - this is NOT Typical academic droning on and on... Waste of server space to put this out to the public!
Jesus Christ 😂😂 😂😱
Blah blah Me me me!!! Get over yourself and Give us a real reason to listen.