Strength Training: Low Intensity, High Impact

Since muscle loss starts in our 30’s, we generally start looking for workouts that are easier on our joints but keep our bodies strong and able. This is not to say that we don’t want to stay strong and fit, but rather, we may need to add some low impact workouts to take care of our aging knees and other joints. And by low impact, we don’t mean low intensity.

While it’s important to maintain our cardiovascular health by walking, running, or taking a fun Zumba class… it may not feel as good to participate in an hour-long high impact aerobic class. So instead of just cardio work, we can keep up our intensity, but lower our impact with workouts like strength training.

These days, more and more research is showing the benefits of strength training, particularly when it comes to aging. Not only will strength training protect your joints by eliminating the stress of running or jumping, it can actually strengthen your joints and help prevent injuries. You may find that after strength training you can actually resume some of the aerobic and cardio activities you had to remove from your fitness routine. Doing both can really be beneficial.

In a recent new study published in The British Journal of Sports Medicine, researchers found that while doing either aerobic exercise or strength training was associated with a lower risk of dying during the study’s time frame, regularly doing both — one to three hours a week of aerobic exercise and one to two weekly strength training sessions — was associated with an even lower mortality risk. I don’t know about you, but anything that decreases my risk of early death is something I would sign up for.

Muscle strength is required for a number of daily activities, from the basics such as getting up out of a chair (without using the arm rails), pushing your luggage into the overhead bins, carrying all your groceries up a NYC seven flight walk in one trip, or squatting to pick up your child and lifting them onto your shoulders to play in the park. Strength is the key.

Now, if you are thinking… maybe I’m too old to start, or too out of shape… and are worried that you missed your chance, or you will be the weakest one at the gym, don’t worry! You can start strength training at any age. It is never too late to start.  We have started strength programs with clients in their late 80s. That being said, by the time you are in your mid 30’s things start to change in your body.  So let’s slow the loss of muscle. In fact, if you have noticed that it is more “challenging” to climb the stairs or play sports with your kids without back pain, or worry about potential joint injury the next day; now is the perfect time to start strength training. It is a game changer.

Aging isn’t just about living as long as possible, it’s about living better. If you live to 110, you will probably make the news, but will it really be living if you haven’t moved off your couch in the last thirty years? OK, yes, we know that’s a dramatic example, but the point stands: if you want to age vitally and maintain your independence for as long as possible, you need strength training. And we can definitely help you with that!