This wasn't about optimal. If you ask me personally what I think optimal is, I think it's 5 sets of 5 with big weights, squats deads and bench. Mix in some other cardio activity 1-2 times a week, and you'll be a relative superhero.
But we're talking about people who have health problems and no history of exercise activity. For them, just starting to move is a huge step forward.
This lady probably wouldn't have reached 80 if she had continued on her current path. If we tell people like this, "you must lift weights", we will lost most of them. I have taught a few women to lift, even tiny ones, and of course they can learn and be very strong. But there's a serious stigma when it comes to weight lifting and women. They either think it's impossible, or they think they will end up looking like the woman in the article. Now I'm a fan of built women, but most women seem to really NOT want to look like that.
From what I know, at an older age, the chance of injury, not to mention the danger of injury, is way higher. The standard advice afaik is therefore to aim for lower weight / higher reps, because the risk of injury is therefore greatly reduced.
Not saying that 5x5 is necessarily incorrect, just that I would imagine a 8-10 rep based routine would be better for purposes of injury reduction (while still improving muscle conditioning, obviously).
Look at The Barbell Prescription book for more details - it’s about strength training after 40. Good form is important, and a trained coach can help with that.
Running is mostly a solitary sport. Lifting can be communal.
Slow and steady does it. If you hurt yourself by overdoing it when you are getting old, it will take much longer to recover.
But the same dynamic exists in other sports, including weightlifting. Plenty of causal weight lifters focus on the weight they are pushing exclusively and never consider their bodyfat, go on "dirty bulks" or permanently injure themselves with poor form or pushing it too far (also see CrossFit).
For most people, having a couple of different and reasonably different physical activities, and sticking to them, is going to be enough. The most important thing is that people actually use their bodies into old age. Exercise isn't the rocket science people make it out to be.
Bodybuilding (done properly) is about as close to perfect for maintaining a functioning body into old age as you can design an activity: It's easily scalable from zero to infinity, has regression and progression to your abilities built in, and huge benefits from even the smallest investment. It can be performed with basically no impact. It improves joint health. It helps you train to perform every day activities. It can easily be modified to cope with injuries, missing limbs, whatever limitation you have. It benefits you hormonally in a massive way. etc etc
I'm 36. I do about 14 hours of tennis/surf every week, plus maybe 2 hours of gym work and lots of moving around during the day for my construction work. I love my sports but my body would be a wreck if it weren't for the resistance exercise I do to prepare/rehabilitate it. I would do a lot more of it if I were smart.
My dad was an elite athlete who ran for the national team. By age 50, many of his cartilages were worn out and he experienced extreme pain while doing daily chores.
He says you should only jog on grass or sand.
what does that mean
>usually over hills
Are you sure that's also not stressing your knees?
But, you have to be really careful on the downhill parts - that’s what gets the knees. I was surprised to notice that it takes me longer to go down than up - and I think that’s good.
Jogging is different. I tried that a few years ago and my knees started acting up.
The pain and stiffness didn't go away. It got to the point where I was picking up my left leg with my hand to get it into the car like some old geezer! I started searching the web and came up with a supplement containing glucosamine and condroitin, along with a small amount of inflammatories to promote healing. Got gradually better, and in six months the stiffness vanished. I stopped using it, and have been fine since. Sometimes I think about a 5K ;-)
A few years ago, my wife developed pain in her hip and knee joints. I suggested she try the same stuff, and, sure enough, the pains went away. She's still using it.
This is all anecdotal, of course. I've never had an actual injury, just joint issues.
Along with MSM - is great. I have taken it few times to get rid of pain induced by - I believe - prolonged sitting and workouts
There’s a big difference between someone lifting weights somewhere near their genetic capacity and someone spending many hours per week racking up long, slow distance on the road. Or someone spending a few hours waving one pound dumbbells around.
If you want to be able to get out of your chair at 95 and not develop osteoporosis, you need to engage in load bearing exercise. If you want to add cardio to that - do it faster. You’ll get your HR to 80%, no problem.
I’m 80. I lift about twice a week for about 90 min each time. On the off days, I walk for an hour, usually over hills, since walking on the flat doesn’t get my HR up enough, and I don’t want to stress my knees by jogging.
I think the lady looks great, probably a lot better than she would if she was a runner.