• Ben Hampson

CARDIO VS STRENGTH TRAINING FOR MALES OVER 50



First of all lets begin by saying that cardio (walking, biking, rowing etc.) is a great way to keep you fit and healthy and if you enjoy it carry on doing what you love! I am not here to discredit any form of exercise, if you adhere to any form of exercise on a consistent basis this will give you great benefits!


But the issue is as we age our body changes and males change in a different way to woman. Men around the age of 50 start to have lower testosterone levels (andropause), a reduction in strength/power (dynapenia) and muscle mass (sarcopenia).

Cardio based activities do not provide the right stimulus to the body to counteract these issues with males as they age. The great thing is that strength training does!





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I see strength training and cardio as a knife and fork. Bear with me! They are both great a doing their job but you cannot do without either of them to achieve fitness and health.


I would argue with all the recent research coming out about the effects of strength training and the benefits of building muscle mass this should be the predominant form of exercise for males especially.


A combination of strength training and low intensity aerobic work is a perfect blend to provide you with optimal results, with an eye on the future in terms of joint health, longevity, quality of life etc.



WHAT YOU GET WHEN YOU JOIN THE GET STRONG GRANDAD'S TODAY!

  • I take the guesswork out of how you reach your goals with individualised strength training programs.

  • You have my daily support with any questions you may have and you have my knowledge and experience to draw upon.

  • You get nutrition advice to help you optimise your results.

  • We have monthly check-ins to track your progress and to tweak your programs so you are constantly moving in the right direction.



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CLARITY CALL


We will have a conversation so I can get to know you a bit more and vice versa.

We will work out if this is right for you and the goals you have.

If we are both in agreement that this can have a major impact on your life and you are ready to commit, we will talk on how we get you started on your journey to a better stronger you!



REFERENCES

Shaw, Brandon & Shaw, Ina & Brown, Gregory. (2015). Resistance exercise is medicine: Strength training in health promotion and rehabilitation. International Journal of Therapy and Rehabilitation. 22. 385-389. 10.12968/ijtr.2015.22.8.385.

Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216.

Hoffmann, C., & Weigert, C. (2017). Skeletal Muscle as an Endocrine Organ: The Role of Myokines in Exercise Adaptations. Cold Spring Harbor perspectives in medicine, 7(11), a029793. https://doi.org/10.1101/cshperspect.a029793

Robert R Wolfe, The underappreciated role of muscle in health and disease, The American Journal of Clinical Nutrition, Volume 84, Issue 3, December 2006, Pages 475–482,

Mcleod, Jonathan & Stokes, Tanner & Phillips, Stuart. (2019). Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease. Frontiers in Physiology. 10. 645. 10.3389/fphys.2019.00645.