Joint Health & Strength Training with Orthopedist Dr. Carter | Starting Strength Gyms Podcast #62
Oct 23, 2023
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Dr. Carter, the orthopedist, discusses the misconception that lifting weights destroys bones and highlights the safety of lifting compared to other sports. They emphasize the importance of maintaining a positive outlook. They explore the arrogance in the medical field and the role of ego in hindering true advancement. The guest shares their training journey and the importance of strength as you age. They also discuss the use of stem cell research and PRP in orthopedics and the importance of evidence-based practice.
Contrary to popular belief, weightlifting does not destroy joints, and in fact, can strengthen and improve joint health.
Muscle mass is a crucial protective mechanism for joints, reducing the risk of pain and strain and improving overall bone density.
Starting strength training at a young age and maintaining it throughout life can have long-term benefits in preserving muscle mass, preventing falls, and promoting independence in older adults.
Deep dives
The Benefits of Lifting Heavy Weights for Joint Health
Contrary to popular belief, lifting heavy weights does not destroy your joints. In fact, the literature suggests that weight-bearing exercises like weightlifting can actually strengthen and improve the health of your joints. While traumatic injuries can occur in sports, controlled weightlifting in a proper form can have a positive impact on joint health. The stress recovery adaptation process applies not only to muscle mass but also to the entire human machine, including bones, connective tissues, and cartilage.
The Importance of Muscle Mass in Joint Protection
Muscle mass plays a crucial role in protecting joints and preventing injuries. Having strong muscles surrounding the joints helps stabilize them and reduces the risk of joint pain and strain. Muscles serve as a protective shield for the ligaments and soft tissues around the joint, providing support and preventing excessive strain on the joints during physical activities. Furthermore, developing muscle mass can improve overall bone density and help prevent fractures, particularly in older individuals who are more susceptible to bone-related issues.
The Impact of Delayed Gratification and Education on Health
The podcast delves into the concept of delayed gratification and its influence on one's approach to health and fitness. It emphasizes the importance of being open-minded, continuously learning, and seeking knowledge from various sources, even if they challenge conventional medical wisdom. The discussion highlights the value of educating oneself on foundational principles, such as proper lifting techniques, and finding the right guidance to achieve optimal health outcomes. The conversation also touches upon the role of faith and humility in recognizing that there is more to existence than what can be observed and scientifically proven.
The Benefits of Strength Training in Aging Populations
The podcast explores the positive impact of strength training, particularly in the aging population. It emphasizes that starting strength training at a young age and maintaining it throughout life can have long-term benefits, including preserving muscle mass, preventing falls and injuries, and promoting independence in activities of daily living. The discussion emphasizes the importance of resistance training for older individuals to improve bone density, protect joints, and maintain overall physical functionality. By prioritizing muscle strength and physical fitness, older adults can increase their chances of remaining independent and enjoying a higher quality of life.
Finding Faith and Optimism: Embracing God and Building Family Values
In this podcast episode, the speaker shares his personal journey of moving to Idaho and discovering the importance of faith and community. He highlights the kindness, love, and optimism he witnessed among the people he met, particularly those who had religious beliefs like Mormons. Although he admits to being uncertain about his own beliefs, he finds comfort in the idea of a higher power and the notion that there is more to life than he comprehends. The speaker emphasizes the positive impact of having optimism, good family values, and caring for others, which he believes are qualities often found in those who have God in their lives. He contemplates joining a church for the sense of community and support it can provide.
Balancing Volume and Intensity in Fitness Training for Optimal Performance
The speaker discusses the topic of balancing volume and intensity in fitness training. While acknowledging the benefits of moderate exercise for cardiovascular health and brain function, he presents that the training approach should align with specific goals. Drawing from his own experience, he shares insights into different training intensities and volumes for various activities like running, weightlifting, and long-distance endurance events like Ironman. He underscores that the optimal training regimen depends on the desired performance outcome and recommends finding a middle ground that accommodates personal goals and preferences. The speaker also highlights the role of strength training in improving cardio performance and promoting overall health, citing examples of patients who benefited from increased muscle mass to support orthopedic function.
Ray talks with Dr. Carter about the common misunderstanding that lifting weights can destroy bones, the relative safety of lifting compared to various other sports, and the importance of maintaining a positive outlook.
01:14 Does lifting destroy bones?
2:52 Stress recovery adaptation applies to the whole body system
07:30 Lifting weights is safer than soccer
11:04 Muscle as a protective mechanism
15:32 Flexibility isn't something to pursue
20:08 Where's the medical field in understanding this stuff?
23:54 Arrogance of man drives progress and issues
24:59 There is more to existence than you can see and observe
31:21 Science is God
34:10 Volume vs. intensity
38:09 Heavy and stronger is better cardio
40:47 Joey's training journey and PRs
52:23 Don't coach your spouse
53:37 Having strength as you age is important
59:41 Optimism - back to the incline
1:00:31 How to improve soft tissue with a nonsurgical intervention
1:07:33 Gulf Orthopedics
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