Read on Twitter
So today is my 46th birthday. Happy to have made it considering the last few weeks. No longer a spring chicken. So let’s delve a little into what keeps you from getting slow as you get older.
A big set is preventing sarcopaenia and preventing loss of mitochondrial function. The first one is addressed by regular resistance exercise and possibly also explosive type activity. But even endurance training is good at preventing sarcopaenia. Basically keep moving a lot.
Mitochondrial function seems increasingly linked to both performance and health. Still a lot of research required but training at the point of onset of blood lactate (about 70% of MLSS) for at least 60min a few times each week seems to target this nicely.
But there is also an abundance of evidence that very short and very high intensity efforts strongly stimulate mitochondrial biogenesis. Mainly mediated by AMP kinase. Whereas very long training does the same but mediated through raised cytosolic calcium concentrations.
Lastly, some newer evidence shows that angiogenesis & the beneficial cardiovascular adaptations are mainly mediated through prolonged endurance training. A few years ago I was convinced these long long long sessions were a waste of time. I was wrong. You need a bit of everything
Summary: If you’re getting older, move your body more. So long rides. Do sprints. Do weights. Do everything and mix it up. You’ll live longer and be stronger in everything you do.
Oh yes. Before @mackinprof comes looking for me: Make sure you get plenty high quality protein as you get older!
