What are the keys to active aging and bone health? Orthopedic Surgeon and Longevity Expert Dr. Vonda Wright explains at Growing Bolder's Launchpad to What's Next Live Event.
It's sad that some nonsense random video gets a million likes, views, shares, cheap comments in days but useful content like this gets 800 likes in 9 months.
I think she’s on point just could add an important idea, people need short and long term goals like a casual, adventure or competitive sporting events to make the actual process of training more fun and enjoyable and I find also that building relationships around the activity help enjoy the process
This lady is sooooo on point ..im coming up to 60 still run 10k in 57 minutes at a body weight of 17 stones my recent shorts shows me chest flying 530 pounds for 8 reps which shocks people ..i intermittent fast and use widgets and have had no drops in performance or strength ..Mindset is important too …keep moving all 🎉
My lazy brain assumed you’re a woman (maybe because of the woman in the video, plus I’m a woman?) so I HAD to go to your shorts and see what you were doing with 530 pounds. Obviously very impressive for anyone, but I was really gearing up to see some lady do something with 530 lbs! 😂 Anyway, thanks for sharing and teaching me what “flying 530 pounds” means.
An excellent talk. From my experience, I would put reducing carbs at No1. Too many carbs poison mitochondria so there's no energy to do the other stuff. By reducing carbs you will sleep better because you're not waking up at night to pee, so again more energy. Once you have the energy, you can build muscle, do plyometric and aerobic exercises enabling you to live a healthy life as you age. Weight training as well as building muscle will also strengthen your ligaments and tendons which will provide extra support for your joints. You can be fit and strong as you age but I would err on the side of caution what you do. Your body does not recover as well or as quickly as when you were young. If you do get injured the consequences will be more significant as there will have been wear and tear on cartilage, tendons etc.
What is heavy to you? 40lb curls are heavy to me. Intensity of effort is heavy, individually. She reiterated that tailored programs are the goal. So yes, lift heavy for your max, not mine or vice versa.
@@user-wc3zs2vm4r I follow a tried and true progressive program that allows me to gradually increase weight over time. I do 4 sets of 8-12 reps over a 5 week period. 8 reps on week one, 9 on week 2, and so on until I reach 12 reps on week 5. After week 5, I drop back down to 8 reps but increase the weight by 1 to 5 lbs. and I gauge that by how strong I feel on each individual lift. I’m stronger in lower body than upper, so I tend to be able to increase more significantly on lower. Sometimes I feel strong enough to do go up by 5lbs, and sometimes I can only increase by 1. The nice thing about a progressive is that it does get you to an increase, even if small. I don’t end sets, even if that last week feels like close to failure by rep 12. My husband can be willy nilly with his sets and reps all over the place and I make more visible progress (gains) than he does. In a nutshell, I’m lifting heavy for me, but not so heavy that I have to walk away disappointed. My routine of 3xs per week of 8 full body compound lifts can get done in under 40 minutes. I don’t take “breaks” between sets. In other corners of the lifting world, I’ve noticed that women are more prone to do their programs more like circuit training with very little rest breaks. I like it because it keeps the heart rate up but not to the point of absolute failure. That’s also another difference between my husband and I. He is in our gym for upwards of 1.5 to 2 hrs. Never less than 1.5
