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Today, we are tackling resistance training or weight
training. The reasons for doing training of this type should be obvious, but
just in case you have forgotten, here are some:
Improve/keep bone density up. Every year past the age
of about 30, our bones get weaker due to several factors. The way to
stop/reverse/prevent this from happening is by doing resistance training, which
involves picking up heavy stuff.
Prevent/keep muscle mass. Again, after 30, we begin
to lose muscle mass. This is a slow leak until you get to about 50, and then it
accelerates and gets even faster the older you get. The answer is the same as
above…pick up heavy stuff.
Improve your metabolic base rate. The older we get,
the more our metabolism slows down. We need fewer calories because our “burn
rate” is lower, which results in weight gain. To keep your rate up, you need to
pick up heavy stuff.
There are more reasons (mental health, anaerobic
capacity, and more) than those three, but those three are enough.
What do we mean by weight or resistance training? In a
nutshell, it means picking up and moving heavy stuff. There are many ways to do
this, but probably the easiest is to practice and train the major
lifts…deadlift, squat, and press. Do this several times a week. Add weight when
your form is rock solid. Don’t trade weight for form; it is a recipe for injury.
This is as simple as I can make it. You can start doing this at any age; it is
never too late. Studies have shown improvement at every age, including in the
80s and 90s.
Next week, more specifics!
John Mariotti
775-338-2412
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