Some Work, All Play
180. Strength Work and Muscle Fibers, UTMB Controversy Updates, Creatine, and Speed in Ultras!
Nov 14, 2023
This podcast covers a range of interesting topics including strength training reversing the aging process, the controversy surrounding the UTMB race, a new American record at 50 miles, retirement from running, and the benefits of creatine supplementation for vegetarian and vegan athletes. The hosts also discuss income disparity, the impact of inspiring stories in sport, and the power of runners to spread love and light. The conversation ends with lighthearted topics like Christmas music and spreading positivity in a negative world.
01:31:08
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Quick takeaways
- Strength training can reverse the aging process and maintain muscle quality in older individuals.
- Tailoring strength training to individual factors is crucial for optimizing performance and preventing imbalances or injuries.
Deep dives
The Importance of Strength Training for Older Adults
A recent study on older men found that lifelong strength training can have a significant impact on muscle type morphology and phenotype composition. The study compared over 70 individuals who did strength training throughout their lives with an over 70 endurance group and control groups of under 30 individuals. The findings demonstrated that the strength group had similar type 2 muscle fiber distribution, strength, and force development as the younger controls. On the other hand, the endurance group had fewer type 2 fibers and more atrophic fibers. These findings highlight the importance of strength training, particularly as individuals age, as it can help maintain muscle quality and prevent atrophy.
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