2 Hidden Issues to Avoid if you’re over 60 to stop early Death (and what to do)

Physionic

28 ago 2024

Episode description

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References [Copy & Paste DOI into Search Engine]
[1] Researchgate: Sarcopenia: Twenty Open Questions for a Research Agenda.
[2] doi:10.1007/s11357-015-9773-1
[3] doi:10.1186/s13049-021-00950-x
[4] doi:10.1126/science.abe5017

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#agingbackwards #agingprevention #antiaging

Episode description

Mindsip insights from this episode:

Train power through explosive lifting techniques

To improve muscular power, lift a moderate weight (around 50% of your maximum) as quickly and explosively as possible during the pushing or pulling phase of the movement.

#exercise

#muscle

Prioritize muscular power to prevent falls with age

As you age, how quickly you can access your strength (muscular power) is more critical for preventing falls than your maximum strength alone.

#fall-risk

#muscle

Enhance muscle strength to reduce early death risk from falls

A major reason for early death in older individuals is the inability to quickly access muscle strength to catch yourself during a misstep, leading to falls and hospitalization.

#mortality

#muscle

Combat muscle loss to maintain metabolic health after 60

A major reason your metabolism slows after age 60 is due to the changes in the amount and quality of muscle mass on your body.

#metabolism

#muscle

Maintain stable metabolism until age 60

Based on data from thousands of people, your metabolism remains stable from age 20 to 60 and only then begins to decline.

#aging

#metabolism

Increase weekly lifting volume to build muscle

To build muscle, focus on progressively increasing the total amount of weight you lift each week, using a resistance you can't lift for more than 20 repetitions.