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No, but past recommendations for older adults (note that the average age in the study was 72 years old) were towards "gentle" or moderate exercise. We're seeing
by dgacmu 4mo ago
No, but past recommendations for older adults (note that the average age in the study was 72 years old) were towards "gentle" or moderate exercise. We're seeing a shift now towards recommending real weight lifting and higher intensity as we age. ("Real" -> closer to powerlifting in terms of goals and methods)
- faangguyindia 4mo agowhy is it powerlifting? general prescription these days for Hypertrophy is 10 sets per muscle group per week 0-3 RIR.
- rokob 4mo agoBecause hypertrophy is generally pointless compared to strength. The hyperthrophy that naturally accompanies strength work is sufficient but the strength that accompanies hypertrophy work is far less beneficial.
- faangguyindia 4mo agoone of the best proxy we've for Hypertrophy is getting progressively stronger in medium rep range. (8-12) The title says they are focused on improving body composition which is boosting lean mass, lowering of fat mass which kinda seems achieved best by focusing on Hypertrophy and fat loss?
- ehnto 4mo agoHypertrophy and strength aren't as strongly linked as we thought. Generally for wellness, injury prevention, you want strength and flexibility.
- bluecheese452 4mo agoWhat? They are incredibly linked.
- ehnto 3mo agoThey are linked, but what I meant was its not a 1:1 relationship. You can get stronger without as much hypertrophy, or you can get bigger without as much strength gain. The only reason I mention it is because I often see people, especially men, assume getting bigger is the main focus of getting stronger and healthier. But a more holistic approach including stretching, functional strength excercises, cardio and balance training is perhaps more important
- 10xDev 4mo agoYour strength comes both from your nervous system and physiology. Training your nervous system without also building a proper physical foundation to handle tension is a fast track to injury.
- dgacmu 4mo agoMostly because functional strength is useful and keeps you alive. major goals as you age are avoiding falls and being able to continue doing things for yourself. Strength fits that bill pretty well (and it also improves fat free mass). And on a slightly more technical note, recovering from higher volume becomes harder as you age, so focusing on a smaller number (5ish) of reps at higher weight gives you adaptation without quite as much stress. But I should be clear, when I said real lifting, I don't mean to exclude any form of well calibrated progressive overload, whether that's strength focused or hypertrophy focused. I do mean to exclude the "go to the gym and lift a 10 lb weight the same number of reps each time" BS
- fedeb95 4mo agoread the study more carefully if you think it encourages powerlifting for the elders.
- dgacmu 4mo agoRead my comment more carefully if you think I'm describing the study instead of providing more general context for why people might find this particular study interesting.
- fedeb95 4mo agothis study is not related to powerlifting or heavy activity in that sense, so it's not pertinent as a context, if anything it is pertinent to understand misinterpretations of the study.
- dev_tty01 4mo agoIt says nothing about weightlifting. The high intensity training is on a treadmill. Also, "changes were small and not clinically meaningful compared with exercise of lower intensity and considering measurement error." The study is really not noteworthy and certainly not a basis for changing any population wide recommendations.
- dgacmu 4mo agoI'm giving context for why a study of higher intensity cardio -in older people- might be interesting to people, and why it's not just "exercise good"