04-15-18, 09:25 AM | |
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Pam, great article, thank you! I don't want to think that I'm wasting my time either. Like I said, I do and like both, but there seems to be so many more recently article touting the benefits of heavy lifting only. I've been on a HDM kick lately, so I'm glad to see the support for low weight/high rep!
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04-15-18, 10:18 AM | |
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Beth - I'm on a Margaret Richard kick right now and although I enjoying the workouts, I also hope its giving me benefits!
eams531 - I also do a lot of weight bearing exercise and other forms of resistance training, i.e. rebounding & swimming with hand paddles & fins. My heaviest weights are 10 lbs, have arthritis in the joints at the base of my thumbs so that's max for me. So I agree, don't think you need to lift heavy to age healthy.
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04-15-18, 12:09 PM | |
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Thanks for your thoughts, Betsy! You are right, I think all of the conflicting info out there confuses people and makes them think "why bother?" That's not me, but I do want to think that all the workouts I do are benefiting me. (Also, "heavy" for me is about the same as it is for you!)
Pam, MR has killed me more with light weights than some of my more traditional strength workouts!
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04-15-18, 12:41 PM | |
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"Heavy" definitely varies depending on who you talk to as well. My heavy may be your light, and vice versa.
Like Sara, I seem to get tendonitis periodically that I notice when I do more high reps low weight workouts. I have to space them out carefully and mix with heavier/slower weights. It's very much a process that each of us needs to go through to see what works best for our bodies. It's never a "waste of time" if you see definition or noticeable strength gains regardless of the amount of weight lifted. Agree that new exercisers (and more seasoned ones as well) may give up if they are told to "do it this way or don't do it at all." As with the "d" word, there are many options and pathways to fitness and health.
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04-15-18, 01:23 PM | ||
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Honestly, why ask why? Why do some folks smoke? Why do others do marathons? Why do folks text while driving? Why do others volunteer at their local animal shelter? People do what makes them feel good and comfortable. They don't do what makes them uncomfortable, even if it is to their benefit. As far as light vs. heavy, I follow a loose periodization plan where one does both: https://www.acefitness.org/education...t-is-important Each style recruits different types of muscle fibers. Both styles have value and it works for me to follow one style for a few weeks and then change up. Periodization also works for cardio goals.
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04-15-18, 02:43 PM | |
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I like the idea of periodization. Would love to hear more about how you do it, Alta!
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04-15-18, 03:13 PM | ||
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Oh yes, MR is sneaky that way!
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*~*Pam*~* Certified Level 4 Essentrics Instructor - March 2021 Hatha YTT - 2011 Your body keeps an accurate journal regardless of what you write down..... "Take care of your body. It's the only place you have to live." Jim Rohn "It’s not what we do once in a while that shapes our lives, but what we do consistently.” - Tony Robbins Check out my Instagram account, @fitness.ficti0n.inspirati0n |
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04-15-18, 03:34 PM | |
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"Go heavy or go home" is kind of 10 years ago. Of course if you're competing in powerlifting then you want to train to lift as heavy as possible, but for the rest of us who want to build or maintain muscle, a mix of heavy and light works. Strong has a mix of rep ranges and a couple of stages where you lift a different rep range with each workout aka undulating periodization.
ETA: this study favors 2 heavy and 1 light day for older people. https://beta.theglobeandmail.com/lif...ticle36816684/
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aging, ernestine shepherd, heavy lifting, lifting, muscle building, over 50, periodization plan, sarcopenia, senior strength training, strength training |
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