RESISTANCE TRAINING FOR MUSCLE, BONE, METABOLISM
Resistance training is crucial, especially after the age of thirty-five due to a natural decrease in muscle mass and strength. Resistance training with high loading and low repetitions is needed to build muscle, power, and improve tendon tensile strength as we age. If you want to stay fit, fast, and reduce injury, then follow a resistance training program two to three times per week. Include all major upper and lower extremity muscle groups, and do not forget to strengthen your feet and ankles.
EXERCISE MYTHS (RUNNING AND OSTEOARTHRITS, INJURY RISK, TOO OLD TO GET STRONG)
Running is not bad for your knees. Current research points to the importance of loading for joint health. Moderate levels of distance running actually have a positive impact on joint cartilage provided adequate recovery takes place after a workout (Lo et al 2018). Running, therefore, is
not a predictor of increased osteoarthritis risk, nor is it a predictor of future injury. More accurate predictors of injury include prior injury, prior surgery, training errors, poor sleep habits, and inadequate recovery following a hard physical effort. Heavy resistance training is important as we grow older. It is possible to build muscle mass even into one’s eighties.