We're sunsetting PodQuest on 2025-07-28. Thank you for your support!
Export Podcast Subscriptions
cover of episode #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential | Peter Attia, M.D.

#307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential | Peter Attia, M.D.

2024/6/24
logo of podcast The Peter Attia Drive

The Peter Attia Drive

AI Deep Dive AI Chapters Transcript
People
P
Peter Attia
Topics
任何年龄开始运动都不晚,但越晚开始,需要付出的努力越多,风险也可能越大。 运动的四个支柱是:稳定性、力量、有氧效率和峰值有氧输出。 随着年龄增长,肌肉质量和VO2 max都会下降,75岁以后下降速度会显著加快。 开始或恢复锻炼时,运动多样性和动作质量比运动量、负荷和强度更重要。 制定锻炼计划的首要目标是让参与者在三个月后对锻炼有积极的体验。 老年人的有氧能力是可以提高的,即使是80岁的人也能在六周的训练后显著提高VO2 max。 有氧训练应从基础训练开始,逐渐增加运动量和强度。 VO2 max是重要的健康指标,其水平与多种疾病的风险和死亡率密切相关。 在进行VO2 max训练之前,应先建立良好的有氧基础。 任何年龄段的人都可以通过阻力训练来增加肌肉力量和肌肉肥大。 开始阻力训练时,应优先考虑运动量而不是负荷,并注重动作质量和稳定性。 65岁以上老年人开始阻力训练时,应放慢速度,并优先使用器械进行训练。 老年人开始阻力训练时,应注意避免受伤,循序渐进地增加强度,并注重动作控制和多样性。 跌倒是老年人面临的重大威胁,其发生率和严重程度都随着年龄增长而增加。 导致跌倒的原因包括下肢无力、平衡能力下降、视力下降等,而跌倒的严重程度则与肌少症、反应能力下降和骨密度低等因素有关。 阻力训练可以提高老年人的骨密度。 老年人需要足够的蛋白质摄入来促进肌肉合成。 开始运动的关键在于循序渐进,避免受伤,并保持积极的心态。

Deep Dive

Shownotes Transcript

View the Show Notes Page for This Episode)

Become a Member to Receive Exclusive Content)

Sign Up to Receive Peter’s Weekly Newsletter)

In this special episode, Peter addresses the common questions about starting or returning to an exercise routine over the age of 50. Individuals in this age group have frequently reached out with questions about whether it's too late to start exercising and often express concern over a lack of prior training, a fear of injury, or uncertainty about where to begin. Peter delves into the importance of fitness for older adults, examining all four pillars of exercise, and provides practical advice on how to start exercising safely, minimize injury risk, and maximize potential benefits. Although this conversation focuses on people in the “older” age category, it also applies to anyone of any age who is deconditioned and looking to ease into regular exercise.

We discuss:

  • Key points about starting exercise as an older adult [2:45];
  • Why it’s never too late to begin exercising and incorporating the four pillars of exercise [5:45];
  • The gradual, then sharp, decline in muscle mass and activity level that occur with age [10:00];
  • The decline of VO2 max that occurs with age [15:30];
  • Starting a training program: exercise variability, movement quality, realistic goals, and more [18:30];
  • Improving aerobic capacity: the malleability of the system, the importance of consistency, and setting long-term fitness goals [25:15];
  • Starting cardio training: base building, starting with low volume, and zone 2 training [30:45];
  • The critical role of VO2 max in longevity [36:45];
  • How to introduce VO2 max training to older or deconditioned individuals [46:15];
  • Options for performing zone 2 and VO2 max training [53:45];
  • The ability to make gains in strength and muscle mass as we age [57:00];
  • How to implement strength training for older individuals [1:01:00];
  • Advice for avoiding injury when strength training [1:07:30];
  • Risk of falls: the devastating consequences and the factors that increase fall risk [1:12:15];
  • Mitigating fall risk: the importance of foot and lower leg strength, ankle mobility, and balance [1:19:45];
  • Improving bone mineral density through resistance training [1:24:30];
  • The importance of protein in stimulating muscle protein synthesis, especially in older adults [1:31:00];
  • Parting advice from Peter [1:34:00]; and
  • More.

Connect With Peter on Twitter), Instagram), Facebook) and YouTube)