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Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.
When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder Brad Schoenfeld tells us how. And It’s easier than you might think!
In today’s episode of ZOE Science & Nutrition, Jonathan and Brad ask: How can you maintain muscle mass as you age?
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Timecodes:
00:00 - Introduction
1:25 - Quickfire round
2:38 - How do our muscles work
3:01 - Why are muscles important for our health
5:15 - The loss of muscles and how to prevent it
8:19 - Resistance training - How it builds muscles
11:24 - Nutrition and muscle growth
13:01 - How muscle growth changes with age
17:45 - Resistance training vs Cardio
20:20 - How to do resistance training
28:11 - No time to exercise?
30:28 - What weight to train with
36:10 - How menopause affects muscle maintenance
41:13 - Summary and outro
Mentioned in today’s episode:
- Effects of resistance training on muscle size and strength in very elderly adults from National Library of Medicine
- Strength and hypertrophy adaptations between low- vs. high-load resistance Training from The journal of strength and conditioning research
Episode transcripts are available here.
Is there a nutrition topic you’d like us to explore? Email us at [email protected], and we’ll do our best to cover it.