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02-22-21 07:50 PM - Post#908033
Two interesting studies out this week. One compared the bone mineral density at lumbar spine (lower back) and femoral neck (hip) of powerlifters, weightlifters, soccer players and recreationally active women.
All groups had greater bone mineral density than recreationally active active women. Soccer players had better hips, powerlifters better lower backs - but weightlifters had both.
"Olympic-style lifting includes both high-impact and odd-impact loading modalities that are associated with the highest BMD at both the lumbar spine and femoral neck."
https://journals.lww.com/nsca-jscr/Abstract/20 21/03000/Bone_Mineral_Den sity_Differences_Across_F emal...
The second study is comparing doing high-intensity interval training with moderate intensity of the same total energy expenditure - using hormonal etc markers of prediabetes to see the effect.
"This study demonstrated that both HIIT and CETFAT protocols had similar effects on the insulin resistance index of prediabetic patients."
But I would ask: beyond a 12-week study where you're supervised, which are you more likely to keep up with, HIIT or going for a walk every day?
https://journals.lww.com/nsca-jscr/Abstract/20 21/03000/High_Intensity_I nterval_vs__Continuous_En dura...
So as a general prescription for people: go for a walk, do some snatches.
That said, at some point in our ageing the connective tissues weaken - less in active people than sedentary, of course, but still. So there'll come a point where the risks (ligaments popping, etc) outweight the benefits (increased BMD).
And that's why I say, in training for a lifetime:
Kids: play, calisthenics
Adolescents: sports
20s: weightlifting
30s-40s: powerlifting
50s and later: bodybuilding
If you did the previous one you can probably keep going into the next age category, for example someone did calisthenics, sports and then weightlifting in their 20s, they can keep weightlifting into their 30s and 40s. But someone who did not do calisthenics and sports as a kid/adolescent and then took up weightlifting in their 20s probably can't continue it into their 40s.
If you only start anything at all at 50+, then it's more complicated. Essentially all sedentary people over 50 either have something wrong with them now, or will soon - prediabetic or low bone density, for example. A person is probably not going to do the first chinup of their life at 65. For this person we probably need some remedial work, and it's less like working out and more like physiotherapy rehabilitation.
Remember the kid in The Secret Garden who was convinced he was horribly sick and just lay around in bed all day? Many adults are like that kid. He got better in a summer, but he was a kid, and he had a great coach in that little girl who cheerfully mocked him until he got up. Have him lie around for another thirty years, or give him an enabler who lets him lie around some more ("aren't squats bad for your knees? Have some more pudding") and that's a different question.
Thoughts?
Edited by Kyle Aaron on 02-22-21 07:52 PM. Reason for edit: No reason given.
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