The Doctor's Kitchen Podcast #291 6 Strength Exercises Every Older Adult Should Do | Professor Leigh Breen
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Apr 2, 2025 Joining the discussion is Professor Leigh Breen, a leading expert in muscle health and aging from the University of Birmingham. He emphasizes the importance of strength training for older adults, debunking myths about inevitable muscle loss. Leigh shares key exercises like squats and planks that help maintain strength and functionality. He also discusses the essential role of protein intake for those over 50, as well as the benefits of exercise beyond muscle health, such as improved cognitive function and metabolic control.
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Skeletal Muscle as an Organ
- Skeletal muscle, comprising 40% of body mass, is crucial for movement and metabolism.
- It plays a key role in energy conversion, hormone production, and cell regeneration, making it an organ.
Muscle Fiber Types
- Quadriceps muscles contain type 1 (fatigue-resistant) and type 2 (powerful, less fatigue-resistant) fibers.
- Type 1 fibers are easier to activate for simple movements, while type 2 fibers are for explosive actions.
Combining Walking with Strength Training
- Walking benefits muscle and cardiorespiratory health, but combine it with strength training for optimal aging.
- Aim for resistance training twice a week, targeting all major muscle groups, for enhanced health protection.