EPISODE 90: CAPACITIES FOR LONGEVITY PART 1: STRENGTH

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We start off Season 6 with Part 1 of our 3 Part series on Longevity. What are the capacities we need to retain or develop in order to continue to live the lives we want to at the end of our lives? In Part 1, hosts Sarah Court and Laurel Beversdorf dive deep into the capacity of strength. We discuss the difference between strength endurance and maximal strength, and the myriad benefits of heavy strength training at any age. The episode includes discussions on common functional mobility tests for seniors, the neural adaptations resulting from heavy lifting, and practical guidelines for transitioning from endurance strength to heavy weights. Sarah and Laurel emphasize the long-term advantages of incorporating heavy lifting into regular exercise routines.

00:00 Welcome to Season Six

00:19 Couch Recording Fun

01:14 Notes from the Bone Density Course

04:59 Three-Part Series Introduction

06:09 Strength and Longevity

21:52 Strength Endurance Explained

35:03 Maximal Dynamic Strength vs Isometric Strength

42:44 Functional Tests for Seniors

51:04  The Timed Up and Go Test

54:29 Understanding Grip Strength and Its Importance

01:11:42 The Five Times Sit to Stand Test

01:13:38 Building Strength Endurance

01:18:16 The Benefits of Heavy Strength Training

01:33:53 Improving Bone Density Through Strength Training

01:39:28 Enhancing Metabolic Function with Strength Training

01:42:26 The Value of Strength for Longevity

01:45:27 Conclusion and Final Thoughts

Links:

Timed Up and Go Test

5x Sit to Stand Test

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