#445 The Top 7 Exercises for Maintaining Function As We Age, Defining "Longevity Training" & More!
Nov 9, 2023
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In this podcast, Joe DeFranco discusses the concept of longevity training and its difference from hypertrophy training. He also covers the criteria for selecting exercises for maintaining function as we age, including the importance of the squat pattern. The benefits of push-ups for shoulder health and overall fitness are explored, along with the importance of walking and a simple workout routine for function and longevity. A 30-minute workout routine is provided, and there's a special offer for a comprehensive football training course.
Longevity-based muscle building focuses on exercises that maintain muscle mass while improving stability and mobility.
The top exercises for maintaining function as we age are goblet squats or Bulgarian split squats, RDLs, push-ups, chin-ups, and farmer's walks.
Pairing exercises in supersets or using the EDT style is a simple yet effective workout routine for maintaining function.
Walking regularly, aiming for 7,000 to 10,000 steps a day, is crucial for maintaining overall function and longevity.
Deep dives
Longevity-based muscle building workouts
Longevity-based muscle building refers to training that aims to maintain muscle mass as you age and improve overall function. It focuses on exercises that build muscle while also improving stability and mobility. The term 'longevity' does not imply that these workouts guarantee a longer lifespan, as many factors contribute to longevity. The goal is to maintain muscle mass and function as you age, which has significant health benefits.
Top six exercises for aging gracefully
For those looking to age gracefully, build muscle, and maintain function, the top exercises are goblet squats or Bulgarian split squats, RDLs, push-ups, chin-ups, and farmer's walks. These exercises promote strength, mobility, stability, and balance. Goblet squats or Bulgarian split squats focus on lower body strength and mobility. RDLs target the posterior chain while improving mobility. Push-ups enhance upper body strength, mobility, and shoulder stability. Chin-ups improve relative strength and overhead mobility. Farmer's walks build grip strength, core stability, and overall function. Additionally, walking regularly is crucial for maintaining function and overall health.
Simple workout routine for maintaining function
A simple yet effective workout routine for maintaining function includes pairing exercises in supersets or using the EDT style. For example, pairing goblet squats with chin-ups and RDLs with push-ups in 10-minute intervals. This routine can be done two to three times a week and is scalable based on fitness level. Walking daily is also highly recommended for additional health benefits.
Importance of push-ups and chin-ups
Push-ups and chin-ups are fundamental exercises for maintaining function and strength. Push-ups test relative strength and promote lean body composition. They improve shoulder mobility, stability, and overall shoulder health. Chin-ups also test relative strength and contribute to overall physical fitness. They enhance grip strength, overhead mobility, and shoulder stability.
Benefits of farmer's walks
Farmer's walks, or any loaded carry variation, are highly beneficial for grip strength, core stability, and shoulder strength. They foster overall function and are easily accessible exercises. Additionally, walking itself is crucial for maintaining function, cardiovascular health, and overall longevity. Including farmer's walks and regular walking in a workout routine can yield substantial benefits.
Bonus: The power of walking
Walking is a top exercise for maintaining function and overall longevity. It is associated with increased lifespan and improved cardiovascular health. Walking 7,000 to 10,000 steps a day is recommended for optimal health and longevity. Incorporating regular walking into daily routines complements any exercise program and enhances overall well-being.
Availability of discounted certifications
CPSS Level 1, Level 2, and Football Certifications are currently available at a 40% discount, the highest discount ever offered. These certifications provide in-depth knowledge and training for strength coaches and trainers. They cover a wide range of topics, including programming for various phases of training, injury prevention, and performance enhancement. To take advantage of this offer, the coupon code XMS40 can be used during the purchase process.
This week Joe covers 2 main topics. First he explains his definition of "longevity training". [He also distinguishes the difference between his "longevity-based muscle building" workouts versus most "mainstream" hypertrophy programs.] Then, Joe shares his "Top 7 exercises for maintaining/gaining function as we age". He explains exactly WHY each of the exercises made his list and HOW they can be easily programmed for maximal results! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.