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The Aging Well Podcast considers the squat one of the "basic 5" foundational exercises for strength and muscle hypertrophy, but what does one do if they have a back injury? Additionally, how does one prevent back injury while squatting? In this episode, Dr. Armstrong and Corbin Bruton discuss the squat. Specifically, they discuss the variations of the squat--including squatting with a hip belt--to avoid injury or to deal with a current back injury.Article referenced:"Hip Belt Squat: Builds Legs, Saves Spines"Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
Should you be doing cardio or weight training at the gym to age well. Are you wasting your time at the gym doing the wrong exercises. In this episode, Dr. Armstrong and Corbin Bruton share an article by Mark Rippetoe of Starting Strength ("Are You Wasting Your Time in the Gym?") and share their thoughts on how "Weight Lifting in Old Age Does More Than Just Keep Your Muscles Strong."Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong and Corbin Bruton discuss "5 Things Older Men With Busy Lives Must Understand To Finally See The RESULTS They Want."Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
This episode is about the "Suck Factor." This is a concept (made up by the hosts, of course) relating to the relative exertion and effectiveness of the exercise session. Specifically, Dr. Armstrong and Corbin Bruton explore the effectiveness of 10,000 steps a day versus high-intensity for fat loss.The following articles are considered:Does walking 10,000 steps a day help your lose weight?The Impact of Step Recommendations on Body Composition and Physical Activity Patterns in College Freshman Women: A Randomized TrialThe World's Fastest Workout for Fat LossHave questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
Successful aging is often defined as not getting sick, maintaining a level of cognitive function, and being active. As we age, we undergo physiological and psychosocial changes that determine whether we are healthy aging, active aging, and/or productive aging—that is, aging well. In this episode, Dr. Armstrong and Corbin Bruton discuss our thoughts on successful aging—moreover, what makes ordinary aging (extra)ordinary aging. “Definitions of successful ageing: A brief review of a multidimensional concept.”“What is ‘Successful Aging’?”“3 Key Components of Successful Aging.” Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
Eggs may not be as bad as we have been led to believe. This episode is about eggs. Dr. Armstrong and Corbin discuss some of the latest information on eggs and how eating more whole eggs can help one age well. Downing raw eggs like Rocky may also not be as bad as we think. Listen and learn why.For more about the benefits of eggs, check out:"10 Things You Don't Know About Eggs.""The Best Protein in Your Grocery Store.""Maybe Drinking Raw Eggs Is Not So Bad."Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong discusses the often-asked questions of “How do you find a good trainer?” and “How do you spot snake oil and charlatans in fitness?”. Both are excellent questions and warrant consideration.Dr. Armstrong discusses his thoughts on the qualities of good trainers and why trainers are not necessarily good trainers just because they have great bodies, do “cool stuff” on Instagram, are former athletes, or train collegiate/professional athletes. He also adds his twist on the YouTube video by strength coach, Alexander Bromley, titled: “3 Ways to Spot a Charlatan.”Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong and Corbin Bruton review an article from Eat This, Not That! titled: "The Best Workout To Slow Aging and Promote Longevity, Science Reveals." They consider the benefits of aerobic exercise--specifically, high-intensity interval training--for slowing the aging process and weigh-in on the "best for" claims of the article and the supporting science. HIIT is beneficial, of course, but there is more to be consider (e.g., the exercise continuum) regarding exercise for aging well.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
Fifty episodes!! To celebrate this milestone, Dr. Armstrong and Corbin Bruton revisit the first 49 episodes and share some of their favorites and what they have learned from their guests. If you have missed some of the episodes, let this be a guide for you to determine the episodes you need to download and travel your path to aging well.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong is joined by a former student and owner of Seraphim, Oregon, Kandace White,  and her client, Sue. Sue is a 58-year-old kidney donor who began training with Kandace as prehabilitation in preparation for her surgery. The pair discuss their experience, Sue's new passion for "the bar" and desire to now train for powerlifting, and their thoughts on aging well.For more information on Kandace and Seraphim Fitness, visit her website.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
Chris Hendren is a personal trainer in Colorado Springs, Colorado, a functional aging specialist,  a one-time triathlete,  an NPC bikini athlete, and author of Fit Life Forever. Chris and Dr. Armstrong discuss her experiences as a 61-year-old physique athlete, functional fitness training for aging adults, hormones and training philosophies for aging well.Listeners can purchase Fit Living Forever for the cost of shipping ($5).For more information about Chris, visit her website or contact her via phone--719-659-7467 or email--chris@chrishendrentraining.com.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
On the Aging Well Podcast, we often suggest the importance of strength training for aging well. In this episode, Dr. Armstrong and Corbin Bruton elaborate on a recent article from T-Nation that discusses "5 Overlooked Reasons to Lift Weights."  Lifting weights aren't just for the young, and it is never too late to start. Listen and learn why you should consider weight training to age well.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, I am joined by Will Thomas. Will and his wife, Mary Margaret, are the owners of Yoga House Miami and happyjointsclub.com have been stretching teachers since 2007. We discuss the differences between yoga and stretching and how yoga can fit into our physical fitness and programming for aging well. Will’s approach takes yoga beyond the mastering of poses and simple stretching to finding a greater connection between the brain and the body. Will offers stretching classes that you can do at home in as little as 7 minutes. https://www.yogahousemiami.com/ Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong is joined by Dr. Rob Winningham to discuss memory and cognitive function with aging. Like with physical performance it is suggested that we “choose out parents wisely.” In addition to what we inherit from our parents, we discuss the role of epigenetics and the things that we can do (e.g., diet, exercise, brain games, etc.) to prevent or delay dementia and cognitive decline and we seek to age well.Dr Winningham received his Ph.D. in neuroscience from Baylor University. He joined the faculty at Western Oregon University in 2000 where he served as a Professor of Psychology and Gerontology. He helped create the Gerontology Department, when he was Division Chair of the Behavioral Sciences Division. He has served as the Dean of the College of Liberal Arts and Sciences and is currently the Provost and Vice President for Academic Affairs at Western Oregon University. His scholarship has focused on memory and aging for the past 30 years. He has trained thousands of professionals to offer high quality cognitive rehabilitation and therapy programs. In addition to publishing many peer-reviewed articles in the area of human memory and aging, Dr. Winningham has been invited to given well over 1500 invited presentations about memory and aging at various conferences and workshops. His book, Train Your Brain: How to Maximize Memory Ability in Older Adulthood was published by Baywood Publishing and his latest book is entitled Cranium Crunches, both of which can be found on Amazon.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
On the Aging Well Podcast, we often mention the "exercise continuum." In this episode, Dr. Armstrong and Corbin Bruton discuss low-intensity steady-state exercise (LISS), interval training, fartlek training, high-intensity interval training (HIIT), high-intensity interval resistance training (HIIRT), and how and why to incorporate these in your exercise program for successful aging. In addition, you will learn why Dr. Armstrong often uses quotation marks when discussing "Tabata."Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
When many people talk about "core training" they often go to crunches and 6-pack abs. In this episode, Dr Armstrong and Corbin Bruton discuss the core and how to effectively and efficiently train the core for performance and aging well. Discussed are the "spiral line", the role of stabilization, rotation, flexion, extension, and multi-directional acceleration/deceleration in agility and performance in sport and aging. In addition, a variety of core-training exercises are discussed (e.g., planks, Pallof presses, Bulgarian bags, etc.).Exercise videos:Pallof PressPlank ProgressionHave questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
We often discuss the "basic 5" resistance training exercises (squat, deadlift, bench press, row, and overhead press) for basic hypertrophy and strength. In this episode, Dr. Armstrong and Corbin Bruton discuss variations of the squat--variations including goblet squats, Zercher squats, front squats, etc. (several variations are linked below). Each has a place in one's pursuit of muscle strength for aging well.Exercise videos:goblet squatZercher squatfront squatpistol squatBulgarian split squatlungeFrankenstein squatDarden 30-10-30 methodHave questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong and Corbin Bruton discuss the basics of hypertrophy, muscle memory, mTOR, and the importance of strength training for growing and maintaining muscle.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
In this episode, Dr. Armstrong and Corbin Bruton critique a collection of articles from LiveStrong.com that discuss: The 9 Best Exercises to Do With 10-Pound DumbbellsThe Best Exercises to Do With 5-Pound DumbbellsAll You Need for an Effective Workout Is a 10-Pound WeightIs a 10-pound dumbbell all you really need to build muscle and get strong? To answer this, we address the concepts of cardiorespiratory fitness, muscle endurance, muscle strength,  specificity, progressive overload, and HIIT/HIIRT, as well as the advantages and disadvantages of dumbbell exercise.In addition, they share their impressions of Kensui Fitness's AdjustaBELL adjustable dumbbell (not sponsored).Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
"Negligible senescence" is to age well--perhaps, better than well (by ordinary standards). For most, aging is marked by physical changes, declining function and independence, and increased risk of disease, disability, and death. But what if aging could be slowed or even reversed?In this episode, Dr. Armstrong and Corbin Bruton discuss the video, "Getting Older Without Getting Old," by Dr. Andrew Steele, author of the book, Ageless: The New Science of Getting Older Without Gettin Old, the concept of negligible senescence, and whether the approach to aging well is one of prevention, treatment, or, possibly, a cure.Other articles referenced include:Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults.Metformin and Exercise (blog)Does Exercise Affect Telomere Length? A Systematic Review and Meta-Analysis of Randomized Controlled TrialsHave questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast
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