[Closed] Training - best exercises for warding off effects of ageing?

Apparently there is a correlation between glute size and longevity.

Seeing as I have a booty like an instagram fitness model I'll live to 100...

my little thin legs manage nicely to propel my 20 stone mass forward whenever I want.

little and often is the key I reckon.

That article is on bodybuilding.com - reminding lifters that it isn’t all about biceps and abs?

Good head to toe strength and mobility would seem to be what matters.

if the aim is to prevent things like osteoporosis and dodgy knees/hips/backs whilst maintaining mobility, rather than simply longevity, then it's got to be strength training combined with some kind of stretching/flexibility. Yoga probably fits the bill best, especially as it doesn't need any specialised equipment and also provides a social/mental health benefit.

So the article is written by someone seemingly not qualified to comment on aging professionally, with no data.

An opinion from a non expert.

The author emphasises leg strength, which I thought interesting as it is something I have always regarded as a benefit from riding singlespeed.

Not really comparable in the sense that single=speeding in resistance training terms, is very much localised muscular endurance. If you lifted a weight 50 times in one minute, you wouldn't be building strength or power. I'm not saying that riding a singlespeed isn't good for you, just that it's not really comparable to strength-based weight training.

An opinion from a non expert.

Gotta love the internet. Fast After 50 by Joe Friel worth a read if you're interested in training and ageing. As per usual.

I think one of the main things is testosterone, as we age then the levels drop off, sometimes dramatically, along with dropping bone density, leading some to get osteoporosis and the like.

Cycling is a great aerobic sport, but there is little impact to the bones and as cycling is efficient, little increased muscle strength.

Weight training, especially big compound moves like squats can increase testosterone levels and bone density so is actually really important to ward off ageing, along with core exercises and flexibility.

Squats

Light yoga

light cardio

water

quite a few here are slipping into late middle age.

What, have they figured out how to make time run backwards?

I would (and hope to be) doing Stronglifts or similar when I get old(er) and then when I'm retired and have loads of time during the day I'll take Pilates classes.

EDIT having said that, Stronglifts is about increasing strength all the time - I think I'll probably give myself a plateau.  I'm thinking of doing that now over the winter whilst I am dieting.

Realising that I am now entirely middle-aged (44), and that I spent most of my time sat at a desk, I've started doing some 'strength' stuff every morning;

- 15 split squats per leg

- 15 press ups

- 20 Goblet squats with a change jar that probably weighs 5kg

- As many press ups as I can do (currently about another 8 or 9)

I'm clearly pathetically weak, but I think it's working a bit as when I started I could only just do about 8 press ups and 10 squats. Takes about 5 minutes and also gets the heart rate going first thing in the morning

For me, yesterday and today, that’s been cutting up and carting away a massive, old, unproductive olive tree, for fuel for the winter for a friend and me. I haven’t done so much chainsaw work since I “retired”.

My view on all this stuff is pretty much the same as my late father’s - if you want to keep on keeping on, then keep on keeping on.....he was a tough old dog, mind you - something that I can only aspire to. I’m missing a singlespeed here to encourage me.

BadlyWired Dog

...I’m not saying that riding a singlespeed isn’t good for you, just that it’s not really comparable to strength-based weight training....

True - I didn't intend a direct comparison, more that it does have some leg strength benefits as a side effect.

An opinion from a non expert.

I was surprised you let your publisher use that review on the back of "Memoirs of a Big Hitter" 🙂

Joe Friel is of the "use it or lose it" persuasion. It's worth reading his "Fast after Fifty" book. I'm just hoping he'll do a "Speedy at Sixty" now 😉

The main problem with cycling as an activity is that it doesn't stress the skeletal structure (SaxonRider headbutting a wall doesn't count!) so you need to do something like walking or running to provide that stress.

My back is too dodgy for squatting. It kept me off the bike for years not it's just about ok for cycling I don't want to hurt myself doing squatting.

For me now in my 40's I feel that flexibility and core are important.

Other than that I am just happy to ride.

...and I've no interest in pushing some macho big gear. This is one reason I think I hurt my back years ago.

The main problem with cycling as an activity is that it doesn’t stress the skeletal structure

It's not really a problem. What's the point of obsessing over your bone density or how much you can bench press?

What’s the point of obsessing over your bone density

You know when old people fall over and break hips and stuff? That's cos their bone density gets low.  I don't think anyone's obsessing over it - it's just something you want to pay attention to if you want to prolong your active life - which is exactly what the OP was asking about.

My back is too dodgy for squatting. It kept me off the bike for years not it’s just about ok for cycling I don’t want to hurt myself doing squatting.

For me now in my 40’s I feel that flexibility and core are important.

Surely if you have a weakness, you want to address it not avoid it?  Squatting is a core exercise.  It doesn't have to be 100kg back squatting in a gym, just so we're clear, and I'm not suggesting anything to you.  Obviously consult a professional if you have injuries.

Osteoporosis affects men too and undertaking strength / impact exercise is important to maintain bone density - lots of studies show that long steady distance isn't enough and 'use it or lose it' is a good maxim. I know lots of guys who've had to scale back their cycling because of lower back trouble so maintaining a good core fitness routine is key.

Is mountain biking not an impact sport?

To add to my comment - I was involved in a long-term medical study over 20 years ago looking at osteoporosis in endurance athletes and the results weren't good for those that just rode bikes - running and strength athletes (e.g. rowers) fared far better. The repeated 'shocks' through the bone forces the body to lay down more calcium - they measured bone density to prove it.

Surely if you have a weakness, you want to address it not avoid it?

Disk problems pressing on leg nerve.

I have rotator cuff problems in my right shoulder and bench pressing will only ever make it worse for example. It just isn't the case that you can power through injuries.

I've got other priorities than worrying about how to protect myself in 40 years from broken hips.

Most people are fat and sedentary especially as they get into middle age. By just cycling, stretching and doing a bit of core I'm doing better than 90% of people.

I’ll keep deadlifting, squatting, benching, shoulder pressing and barbell rowing as long as I am able to, dropping the weight as necessary. I used to train powerlifting pretty seriously and it’s the best I’ve ever felt; I enjoy cycling as an activity more but lifting makes me feel better.

I on the other hand don't like lifting, I'm sitting here now trying to come up with an excuse not to go when I need to 🙂

Is mountain biking not an impact sport?

It is when SaxonRider does it. Apparently it's better than road riding but not good compared to the others mentioned.