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Can you get stronger after 50? Strength training, done properly and safely, can bolster your wellness. It’s a key component of an overall fitness plan. Our guest, Dave Durell, shares his experience on how to do it right.
Dave joins us from Florida.
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Dave Durell has formerly worked as a Strength and Conditioning Assistant with the Tampa Bay Buccaneers, a Strength and Conditioning Consultant to the Jacksonville Jaguars, and the Assistant Strength and Conditioning Coach at Southeast Missouri State University. He has been published in the Journal of Strength and Conditioning Research and has written 2 books on strength training. He holds a Master’s Degree in Health Fitness Administration and is a Master Level Personal Trainer and a licensed Physical Therapist Assistant.
After turning 50, Dave started feeling the effects of age-related wear and tear on his body, just as many people do. Knowing he had to figure out how to change his own workouts to overcome these limitations, Dave called upon the knowledge and experience he had gained over 35+ years in personal training, athletic strength and conditioning, and physical therapy, and created the Stay Strong Forever program, a unique strength training system that is especially suited for those over 50.
On Why You Need Strength Training
“Once we get into probably our forties or so, there’s a physiological process called sarcopenia that begins to manifest itself. And it sticks with us for life. Sarcopenia is age-related muscle loss and experts estimate it causes us to lose around half a pound of muscle per year. On average, that’s about five pounds of movement producing muscle tissue per decade. This would be like the engine in your car shrinking and losing horsepower every year. It’s not a good thing. And it gets worse. Assuming we maintain the same eating habits throughout the years that lost muscle will be replaced by stored body fat.”
“Strength training is going to give you the biggest bang for your buck time-wise and done properly. It requires very little time under 45 minutes, a couple of times a week. Another point is strength training is instrumental in reducing the risk of injuries. So people that regularly engage in sports-type activities, whether they’re runners or they’re in the local cycling club, or they play tennis, strength training is important to help make you more resistant to the injuries you might possibly inflict during those types of activities. So it’s important for that reason. Of course, I’m not saying people should only do strength training and be sedentary the rest of the time. I’m a big believer that we rust out faster than we wear out. So I want everybody to be active, at least engaging in low moderate intensity, leisure activities or exercise on their non-strength training days.”
For More on Dave Durell
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