Muscle strength and power decline at a greater rate than muscle mass with age.
Incorporating aerobic exercise, strength training, and power-based exercises can help maintain physical function as we age.
Changes in gut bacteria composition may impact age-related changes in muscle health, emphasizing the importance of maintaining a healthy gut microbiome.
Deep dives
Importance of Exercise Science and its Relation to Aging
Greg Grozicki discusses his background in exercise science and how he found his passion for improving the health and function of older adults through his experience as a cross-country runner and athlete.
Age-Related Changes in Muscle Mass, Strength, and Power
Greg explains how muscle mass, strength, and power decline with age, with a focus on the differences between them. He highlights the greater rate of decline in muscle strength and power compared to muscle mass.
Muscle Fiber Types and their Role in Aging
The podcast explores the different types of muscle fibers - slow and fast-switch muscle fibers. Greg delves into how aging affects these muscle fiber types, with a reduction in size and number of fast-switch muscle fibers.
Exercise Recommendations for Maintaining Physical Function
Greg suggests incorporating aerobic exercise, such as walking or golfing, to improve cardiovascular health. He also mentions the importance of including strength training exercises that engage both the upper and lower body. Additionally, he highlights the significance of power-based exercises, such as explosive movements, to maintain muscle power.
The Potential Impact of Gut Microbiome on Muscle Health
The podcast touches on the emerging area of gut microbiome research and discusses how changes in the gut bacteria composition may impact age-related changes in muscle health. Greg mentions the potential benefits of probiotics and dietary strategies in maintaining a healthy gut microbiome.
Greg Grosicki, Ph.D., CEP, is an Associate Professor in the Department of Health Sciences and Kinesiology and Director of the Exercise Physiology Laboratory in Georgia Southern University.
Follow him on Twitter and Instagram: @DrGregGrosicki
Greg is extremely interested in how we can alter lifestyle to positively influence physical capacity as we age. He is also a high level endurance athlete, having completed Ironman Hawaii in 9 hours and 22 mins.
I first came across his work reading a research paper he was the lead author on that investigated the effects of aging on slow and fast twitch muscle fiber mass, strength, and power.
In this interview we dig into what he found, and how you can implement this information to age more athletically.
If you are interested in a high level of physical function into later years for both golf and life, this is one you will enjoy.
Just a reminder before we get started that Fit For Golf has it’s own app with programs to suit all levels of golf and fitness. There are options for at home and at the gym, and if you’re skeptical about getting started there are workouts of just 5 minutes in duration!
You can try the app for 1 month for just $1 with the code TRYFFG Go to fitforgolf.app to sign up
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