Tag: strength training
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Heavy Lifting and Blood Pressure Spikes: Who Is At Risk and Safer Alternatives
Why heavy lifting can cause dangerous blood pressure spikes Maximal weight lifting places substantial demands on the cardiovascular system. During intense lifts, particularly when lifters use the Valsalva maneuver (holding breath during exertion), intrathoracic and intra-abdominal pressures rise sharply. This can transiently compress major blood vessels and force the heart to work harder, causing systolic…
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Heavy Lifting and Blood Pressure: Who’s at Risk and Safer Alternatives
Heavy Lifting and Sudden Blood Pressure Spikes: What We Know Recent warnings from a top neurologist, Dr. Sudhir Kumar, highlight a critical but often overlooked risk of heavy resistance training: extreme elevations in blood pressure (BP) during maximal lifts. Research and clinical observations have shown that systolic BP can surge well beyond normal resting levels,…
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Heavy Lifting and Blood Pressure: Who Is At Risk and Safer Alternatives
Understanding the Risk: Why Heavy Lifting Can Elevate Blood Pressure Leading neurologists warn that maximal weight lifting can cause dramatic spikes in blood pressure, sometimes exceeding 300 mmHg. While these surges are typically temporary, they can carry serious implications for certain individuals. Factors such as the Valsalva maneuver—holding breath during lifts—can dramatically increase intrathoracic pressure,…
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Why Your Zone 2 Running Feels Harder—and What to Do About It
Understanding the Zone 2 Shift If your “easy” runs no longer feel easy, you’re not imagining it. As your aerobic system gets stronger, the same heart rate can feel like more work. That shift is a sign of progress, not a failure. Zone 2 running is designed to be sustainable aerobic work, but when your…
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Squats for Healthy Aging: How a Simple Bodyweight Move Can Add Years to Your Life
Introduction: A Simple Move with Big Impact Muscle loss accelerates with age, but smart strength training—especially bodyweight exercises like squats—can significantly slow this decline. By focusing on simple movements you can do at home or in a park, you build the muscle and confidence needed to stay independent longer. In short, incorporating squats into your…
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The Simple Exercise That Can Add Years to Your Life and Keep You Healthier as You Age
Why muscle matters as we age Muscle isn’t just for athletes. As we grow older, maintaining muscle strength becomes a cornerstone of healthy aging. By the age of 30, adults typically lose between 3% and 8% of muscle mass, with the rate accelerating in each subsequent decade. After age 60, that decline can reach as…
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Squats for Healthy Aging: A Simple Exercise With Big Health Payoffs
Strength training and aging: why muscle matters after 50 Muscle mass naturally declines with age, a process known as sarcopenia. By the time most people hit their 50s, the rate of loss accelerates, and by age 60, some individuals experience significant declines. Yet research shows that engaging in strength training can slow or even reverse…
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The Essential Knee: 5 At-Home Exercises to Prevent Knee Pain
Why knee health matters The knee joint is one of the body’s most complex and heavily loaded joints. Everyday activities—from walking to climbing stairs—place substantial demands on it. Research and clinical experience show that keeping the muscles around the knee strong helps protect this vital joint, reduce pain, and preserve mobility as we age. The…
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Weight Training for Over 40s: Insights from a Physiotherapist
Introduction to Weight Training After 40 As we age, maintaining physical fitness becomes increasingly important. Many individuals over the age of 40 may hesitate to start weight training, fearing injury or believing it’s too late. However, Mike Murphy, head physiotherapist at Rapid and founder of the Master’s Program Ireland, emphasizes that the best time to…
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Start Weight Training After 40: Expert Physio Insights
Introduction to Weight Training After 40 As we age, maintaining physical health becomes increasingly vital. For individuals over 40, weight training not only enhances strength but also supports overall wellness. Mike Murphy, head physiotherapist at Rapid and founder of the Master’s Program Ireland, emphasizes that the best time to start weight training is yesterday. This…