Running paces, strength training framework, and a guide to a healthy midlife
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
More physical activity leads to better metabolic health.
Good metabolic health leads to better joint health.
When in doubt..
Move your body more.
II. The best running pace:
Forward.
If you’re moving forward, you’re doing great.
What I’m Reading
“All of these issues — muscle strength, bone density and joint health — can be improved with exercise. Strength training is critical to offset declines in muscle mass and bone density, and aerobic exercise has important cardiovascular and other health benefits. “The silver bullet is physical activity,” Dr. Karlamangla said. That goes not only for muscle and joint issues, but virtually any age-related changes.
Dr. Karlamangla added that there’s no reason you shouldn’t continue to push yourself in your workouts, like running instead of walking or increasing the weights you’re lifting. “Even a little bit of physical activity is good,” he said, but to get the greatest benefit, aim for moderate or vigorous intensity. Talk to a personal trainer, physical therapist or your doctor if you have specific injuries or health concerns you need to take into account.”
“...when practitioners are forced to reduce their exercise frequency, even one training session every 14 days can be beneficial in preserving the exercise-induced benefits in performance and health. However, if an individual performs one training session per week, it seems that all of their training-induced adaptations on muscle mass, morphology, strength, and aerobic performance could be kept at the same point as those during the end of a systematic training period, at least for the first 12 weeks of a forced reduced training frequency period.”
📖 Association of Egg Intake With Alzheimer's Dementia Risk in Older Adults: The Rush Memory and Aging Project
“…frequent egg consumption is associated with a lower risk of Alzheimer's dementia and AD pathology, and the association with Alzheimer's dementia is partially mediated through dietary choline.”
What I’m Liking
I’m not liking these.
I’m loving these.
High protein, easy access, convenient, and good taste.
Plus, they’re a good source of Vitamin D and Calcium.
Muscle building ✅
Bone health ✅
Nice Strength Framework from Sam.
2 things stand out:
The “light” lifts. Aka not every lift needs to crush you.
Hard to go wrong with barbell lifts.