The 3 Pillars of Longevity (part 2/3)
Hi my friends!
Last week we chatted about the first pillar of longevity - cardiovascular health. If you missed last weeks, get caught up here.
This week we talk about my favourite one: STRENGTH.
STRENGTH TRAINING - the 2nd pillar to living your BEST LIFE.
I believe cardio helps us live longer, but when you focus on strength you will live a better life.
Here are some startling facts that may get you thinking more seriously about adding a few strength sessions to your weekly schedule.
Muscle mass decreases approximately 5-10% per decade starting as early as 30 years old.
The rate of decline is even higher after the age of 55.
By the time we hit 70 we can lose up to 50% of our muscle.
Here is a visual showing you what happens when we don't keep our bodies strong as we age.
Lifting weights with proper form and following a program that has safe progression will be the difference in how well and independent you live your life.
The most important joints to keep strong (and build strength)!
There are 3 main joints - hips, knees, and shoulders.
How do we keep these joints strong?
Here are my top 5 exercises that each of us should master and repeat weekly to stay ahead and decrease your chances of needing surgery, or worse, replacements in the future.
The SQUAT - incorporate all versions - back squats, front squats, splits squats and Bulgarians.
The LUNGE - stationary, and reverse. Skip the forward lunge. Too hard on knees, stabilizers, and simply not effective.
VERTICAL PULL - chin up, lat pull downs, and HORIZONTAL PULL - any type of row - face pull is a good example.
The HINGE - deadlifts or thrusts.
THE CARRY or HOLD - farmer walks or bar hangs which maintain muscle work rather than in the elbows.
I know many of you will wonder about a HORIZONTAL PRESS which would include bench or incline press for chest, but in my humble opinion, overtraining this movement can often dominate back strength and cause bad posture. I am not saying avoid all chest or push movements, but I would recommend, focusing more on maintaining a better spine and back.
The best news?
Improving your strength whether you are 30 or 60 does not require a huge commitment! The single biggest reason I hear why people don't want to start is the time it will require. The task seems daunting, intimidating, and time consuming.
It doesn't. Getting strong takes 3 strength sessions each week, and is why I designed my signature program Strong Bodies by Tish. My clients walk into the gym (or home gym), open their phones, and know that what they are doing is safe, effective and going to get them results in the shortest amount of time possible.