The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate...
Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
The older you get, the more important strength, agility, power, and lean mass become. This isn’t how most people approach old age. They expect strength and all the other trappings of physical capacity to degenerate, and so they do. It’s what happens all around us, every day. Seniors are feeble, right?
The weight room is scary for a lot of people. Hell, even able-bodied youngsters in the prime of their lives shy away from lifting heavy things. So, first things first: Seniors should definitely strength train. If you’re unsure of your form and capabilities, find a trainer who works with older folks and ensure your safety. Just get out there.
Today’s post is from Jennifer Dene at Paleohacks.
Ready to develop your upper body? Skip the isolation exercises and build functional arm strength with these 20 easy bodyweight exercises — no gym membership required!
Functional training exercises mimic moves that we do in real life. These exercises often include compound movements that integrate multiple muscle groups at once. The benefit of functional training is increased strength, agility, mobility, and reduced risk of injury.
For today’s edition of Dear Mark, I’m answering two questions. First, what’s the deal with salt room therapy? Are there actual benefits, particularly for dermatological and respiratory conditions, to sitting inside a room as aerosolized salt wafts over you? Second, what can a reader do who absolutely can’t get to sleep after training at night? Postworkout insomnia is a real drag, and it will impede your gains, so this is an important topic. Luckily, there are a few things to try.
Building muscle is simple. Lift heavy things, rest, make sure you eat enough food, sleep, repeat. For a beginner, progress is linear and relatively sudden. You get quick feedback: your muscles get more defined, you look a little leaner, you can lift a little more each session, friends and co-workers notice and comment on the changes. New striations pop up, clothes fit differently, you feel more capable dealing with the physical world. You’re hungrier and heavier, yet still manage to drop belt sizes. All is well.
Muscle isn’t the only thing you’re impacting when you lift heavy things, though. You’re also imposing stress on your tendons and demanding an adaptive response. You’re training your tendons, too.
I recently had the pleasure of interviewing my friend and business and training partner Brad Kearns for the upcoming Primal Endurance Online digital course (more about that later). It was more of a discussion, really, and we kept coming back to the same three elements for constructing any successful training program. I’m going to present them as they came to me—as bullet points, as tangentially related thoughts. Then I’ll expand on them from there.
Without further ado…
For today’s edition of Dear Mark, I’m answering two questions. First up are some swimming tips for a novice swimmer who read last week’s post and wants to incorporate swimming into the schedule. What strokes to learn? What workouts to try? I also discuss the downsides of chlorinated pools. Next, a new study claims that whether you lift heavy weight for low reps or lift light for high reps has no effect on strength or size, so long as you go to failure. Is this true?