The key to slowing aging
Dr. Marcas Bamman, a renowned physiologist, advocates for weight-resistance training as a powerful tool against age-related decline. This applies especially to those over 60, both men and women. He emphasizes that most physical decline stems from inactivity, not overuse. Jessica Reyes breaks down the story with Dr. Jude Black.
Bamman assures that with consistent training, individuals can achieve strength and muscle function comparable to those decades younger. He recommends twice-weekly resistance training, ideally thrice, with rest days in between. A trainer can guide proper form and progression, especially for beginners.
Bamman’s recommended routine
A typical routine involves 10 different exercises, each with 10 repetitions done in three sets. Machines are suitable for beginners, while free weights become more beneficial with experience. Warmups and stretching are essential components.
Resistance training offers numerous advantages, particularly for women by combating osteoporosis. It improves bone density and muscle mass, benefiting both genders equally. Yasuko Kuroi, a 72-year-old woman, exemplifies the positive impact of weight training.
Knowing your limits and goals
Bamman cautions against underestimating the body’s capacity. He stresses that it responds to demands, adapting and strengthening with increased exertion. He cites examples of positive results for individuals in their 70s, 80s, and even 90s.
Ultimately, Bamman’s message is clear: Embrace resistance training as a path to a stronger, healthier life. It is a sustainable way to maintain and improve physical function as you age.
For more information on Dr. Jude Black visit her website and connect with her on Instagram.
