Strength at 75
Change #1 – I hurt myself after just a couple of weeks. I’ve healed up and decided to cut back on the weight and not go to failure. I attempting to find a weight that is slightly heavy, but won’t cause me to pull a muscle. I’m exercising twice a week. Push ups have increased from zero to 4 in seven weeks.
- Easy Pushups –
- Squats –
- Lay of side – leg lifts –
- Situps –
- Lay down one leg lift –
- Lift on side of body
- Overhead lift –
- Reverse Curls
- Bent over row
- Shoulder shrug –
I was visiting a friend who recommend a book – The Slow Burn Fitness Revolution by Fredrick Hahn. It’s a way to increase strength at home with limited weights and a small time commitment. I was impressed with my friend’s results, so I thought I’d give it a try.
The Basics – for each exercise, lift the weight very slowly – 10 seconds up and 10 seconds down. Exercise for 60 to 90 seconds. We are starting with lighter weights and 60 seconds. If the exercise is too easy, increase the weight. We started out using a metronome app on the phone, but have stopped that and just use the Timer function on the phone and try and exercise for 90 seconds.
Sept. 19 – We are starting with hand weights two times a week – Mon. and Thur.
As I researched the topic, I found a lot of people with this approach to strength training. Below are some of the other advocates.
Wayne Wescott seems to have a lot of evidence for the benefits of strength training.
Increase muscle by one pound per month and decrease fat one pound per month. He found the same muscle gain for twice a week versus three times a week. I don’t believe he tested once a week. He also shows many other benefits to strength training. I like that he uses scientific references.
Doug McGuff is also well known in this area. He wrote the book Body by Science.
His main tenant is the same as Frederick Hahn. Train once a week – 60 to 90 seconds of slow lifting to the point of failure. He says, “move the weight as slowly as you can.”
I didn’t find anything new from this book.