For you to figure out on your own, your doctor and therapists will have nothing.
Slow Aging Down With Slow Eccentric Training (SET)
An aging and sedentary body is similar to that of Superman and kryptonite. It slows him down, makes him weak and vulnerable to disease, causing a decline in his superhuman powers. Still, in our case, it is our physiology.
Physical activity and exercise are the best-undisputed textbook examples that slow and prevent aging and sedentary detriments and many chronic diseases, like diabetes, cardiovascular disease, and sarcopenia, etc. However, the decline in cardiac output, strength, muscle mass, and neural potentiation is not as age-related as you think. It is more about being sedentary that ages you. Aging is described as "exacerbating," meaning it speeds things up and can make things worse. Combining inactivity and aging is harmful to your health and life.
Aging happens, but on the contrary, sedentary life can be avoided. The term "Use it or lose it" explains it best. The research shows that the body never loses the ability to restore, rebuild, or regenerate the cardiovascular, musculoskeletal, and nervous system. It is sedentary lifestyles and inactivity that lead to the weakness and decline of our physiology and structure and are typically seen and associated through the aging process. As you get older, the breakdown happens faster than when you were younger. Think of aging/sedentary life as diminishing your system's ability to react. Training fights against and buffers the sedentary detriments and the speed in which they happen due to aging.
The perfect solution is to go into the aging process strong, youthful, and physically fit to preserve youth. After 35, once you hit a point where physiological decline becomes irreversible, this is the point, disorder, disease, and vulnerabilities become real. If you want to maintain youth or be youthful into your golden years, make physical activity and strength training necessary and habitual. Essentially, every person and child should be taught this to comprehend senescence, disease, and mortality and allowed to grasp longevity. Because when you are young, you are not exposed to the "kryptonite."
Suppose you have been faithfully training from a young age into your 40's, 50's, or 60's, then training buffers the decline. Incredibly, this delay can reach up to 30 years. At 80 years of age, if you habitually exercised throughout your life, your aerobic/anaerobic endurance, strength, speed, and power will be that of a 50-year-old. When you are 50, you will be 20, at 60, you will be 30, and, at 70, you will be 40. My advice, you don't need to compete, but don't stop training or doing physical activity because the fountain of youth is not something you drink. It is how much you move. Make physical fitness and training apart of your life, even if it is limited in time, rather than doing nothing.
Taking myself, for example, I was fortunate to start playing sports at the age of 5. I played until I was 35. Now, I am 48 years old and involved with sports for recreational and physical activity and not a competition anymore. I have been strength training since the age of 15 and have continued faithfully and routinely through my years until today. I am not the fastest sprinter, but I am still as fast as when I played rugby, sprinting a 40-yard dash in 5.1 seconds. So, age has not become a factor for me yet. I know people in their 50's who still have a babyface and have good energy from playing sports at an early age. Aging does occur; however, you can slow it down and reverse life-threatening sedentary factors.
Slow Eccentric Training (SET)
Slow Eccentric
Training is excellent for everyone. It is the magic pill for strength
development. Combining SET with contrast training or other aerobic and
anaerobic training creates the elixir, the fountain of youth. SET
training methods, for athletes, take strength, speed, power, and
performance to a superior level. On the other hand, it presents a unique
strategy for an aging older population that slows aging and reverses
sedentary effects to restore youth. SET is researched as one of the best
training/movement strategies available for the general, aging, and
athletic populations.
First of all, eccentric contractions are the loading, yielding, or programming phase of the movement where the muscles stretch. It is the lowering down of the weight. When done slowly, it generates a high amount of force that the muscles absorb instantly. Different processes happen in each phase of a movement. However, specifically during slow eccentric movements, there are several unparalleled effects that resistance training and other training modalities don't produce. For instance, eccentric (the lowering) strength enhances concentric (upward movement) strength more than just training the concentric portion in resistance training. SET is where the magic happens. If you don't utilize the eccentric exercise, you will miss out on the anti-aging effect.
SET benefits are dramatically more significant than resistance training.
- It boosts nerve firing power and potentiation
- Boosts concentric output more than concentric training itself
- Establishes and produces proper functional movement
- Strengthens issues and sticking points through the whole range of motion
- Trains muscles and tendons to be explosive
- Prepares your muscles for fast/agile movements
- Breaks down muscle 10x more, causing more muscle rebuilding than any other training
- Releases more hormones during eccentric training.
- Reverses the aging plasticity of muscles by restoring elasticity and flexibility
- The increased time under tension allows tendons to become stronger that only become stronger from weight-bearing activities
- Highly reduces the risk of injury
- Rapidly improves strength and power output
- Improves range of motion and mobility
- Improves stability
All of those above are done on a much lower level or not at all with resistance training. SET is the most effective method of preventing injuries in aging and sport because it optimizes, enhances, and improves neurological, musculoskeletal, cardiovascular, and hormonal adaptions that must increase strength, speed, and power.
SET is not only perfect for athletes. It is outstanding to slow aging and reverse sedentary/inactivity. It resets the nervous and muscular system that becomes limited and inhibited from sedentary life or aging because of how it recodes. SET has more sustaining and longer-term effects that can be done once or twice a week, along with your aerobic or anaerobic activities. This program here will still produce more significant improvements and results than resistance training. You will see dramatic improvements in your running, sprinting, or whatever physical activity you take part in. With sports, you can be more movement, strength, and power specific.
The Program
Do SET for 2 weeks.
2 Days a Week- Total Body
- Lower down eccentrically for 4-6 seconds. Pause for a second or two at the bottom and then return up, concentrically and fast
- Rest at least 3 minutes between sets to optimize and maximize protein synthesis and the specific release of hormones from slow eccentric movement.
- Take 3-5 days off before training the same muscles again. Muscles take about 48 hours and the nervous system 72 hours to recover fully. It may take more time, in the beginning, to recover from soreness because of SET adaptations, but the transformations are worth it.
- 3 sets-5 reps/ 75-85% 1RM
Day 1- Monday
- Nordic Hip Bridges/ Squats (Any type)
- Pull-up or Lat Pull/ Military Should Press
- Dumbbell Bent Over Rows/ Dumbbell or Cable Chest Press
- Hammer Bicep Curls/ Triceps Overhead Extensions
Day 2- Thursday
- Deadlift/ Leg Press
- Pull-ups or Lat Pull/ Alternating Dumbbell Shoulder Press
- Seated Rows/ Dips, Chest Press, or Pushups
- Hammer Bicep Curls/ Triceps Overhead Extensions
4 Days- Upper and Lower Splits
See the videos from the two-day routine to see the exercises for the 4-day split. They are in a similar order.
Day 1- Monday
- Nordic Hip Bridges/ Squats (Any type)
- Deadlift/ Leg Press
Day 2- Tuesday
- Pull-up or Lat Pull/ Military Shoulder Press
- Dumbbell Bent Over Rows/ Dumbbell or Cable Chest Press
- Hammer Bicep Curls/ Triceps Overhead Extensions
Day 3- Thursday
- Nordic Hip Bridge / Squats (Any Type)
- Deadlift/ Leg Press
Day 4- Friday
- Pull-up or Lat Pull/ Alternating Dumbbell Shoulder Press
- Seated Rows/ Dips, Chest Press, or Pushups
- Hammer Bicep Curl/ Triceps Overhead Extension
We don't know at what age aging will happen. Physical activity and training, performed frequently and habitually throughout your life, will delay aging. No matter when you start, you will roll back the years to a younger self. It is all reversible. Unfortunately, the ageless body needs to start early in life and continued through the years.
Read More
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How Old Is too Old to Strength Train?
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