Sep 29, 2021
We are replaying one of our most popular episodes for you this
Is it safe for seniors to perform high intensity strength
training? The question is actually “is it safe for them
not to?” Brian Cygan and Amy Hudson discuss the science
behind strength training and why high intensity, whole effort
exercise is one of the best ways to prevent the ill effects of
aging, even if you are afraid of your joint pain or heart issues
holding you back.
- A number of people are curious whether strength training is an
appropriate exercise for them, especially as they get older. But
the real question we should be asking is whether it’s safe for
seniors to avoid strength training.
- The science indicates that there are a number of mortality
benefits associated with strength training, and individuals who
don’t engage in strength training over the long term are at a
higher risk of premature death.
- For people in their 60’s, strength training has cognitive
benefits, blood pressure and blood sugar benefits, and even bone
- There are two levels of safety at the Exercise Coach,
orthopedic safety and cardiovascular safety. Researchers have
concluded that high intensity strength training, when done
correctly, is safe for people into their 90’s. The benefits of
performing strength training outweigh the risks of not doing
- Even older people with osteoporosis can benefit from strength
- High intensity strength training is safe and addresses directly
the most important markers of healthy aging. From a cardiovascular
standpoint, high intensity strength training has a positive
influence on resting blood pressure. It’s common for Exercise Coach
clients with high blood pressure to see their blood pressure
- Another study compared the impact of strength training versus
traditional cardio in cardiovascular rehab. A large proportion of
the people performing the cardio exercise as part of their
rehabilitation experienced some kind of angina or chest pain,
whereas the people in the strength training didn’t experience
- The slow and controlled nature of the exercises performed at
the Exercise Coach is the key to making them safe for anyone to do.
It’s possible to increase the intensity of the exercise without
increasing undue stress on your joints or your bones with this
- The environment of the Exercise Coach is about as good as it
gets from a Covid-19 perspective since it offers private sessions
in a studio with a small number of people.
- Sarcopenia is the age-related loss of skeletal muscle mass and
is really the root of a number of issues related to aging. It’s
similar to the effects of muscle atrophy after an injury, and is
linked to a number of the diseases of aging that we are most
- The most effective way to combat sarcopenia is to engage in a
meaningful strength training program. The data shows that whole
effort exercise can reverse decades of muscle loss in a matter of
10 to 12 weeks.
- The more deconditioned somebody is when they start, the more
profound the results they will see in a short period of time.
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