Strength at 75

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 are using a metronome app on the phone at 60 beats per minute

Sept. 19 – We are starting with hand weights two times a week – Mon. and Thur.

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Strength Training and Aerobics are best for reduction in death – 41%.



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.

Strength Training for Baby Boomers and Beyond by Wayne Westcott


Dr. Mercola


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 lifiting to the point of failure. He says, “move the weight as slowly as you can.”
I didn’t find anything new from this book.


About Tom Terrific

Interested in MANY things.

Posted on September 21, 2022, in Health. Bookmark the permalink. Leave a comment.

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