Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients.
This episode discusses approaches to strength training and fitness for older adults. It recommends twice-weekly full-body strength sessions focusing on compound exercises like squats, deadlifts, and presses. Intensity should start low and progressively increase to build strength and injury resistance. Additionally, sessions should end with high-intensity interval training to develop cardiovascular fitness.
The discussion delves into how different rep ranges trigger distinct muscle responses for strength, hypertrophy, or endurance. Supplemental techniques like blood flow restriction may help with rehabilitation by enhancing muscle pump. Overall, the podcast provides a science-based yet practical blueprint for improving fitness through resistance and metabolic training.
Takeaways:
- Dr. Warrick Bishop interviews health coach Jason Curtis about strength training programs for 50-year-old men.
- Curtis emphasizes assessing movement quality through exercises like squats and lunges before designing a program. He progresses difficulty slowly to avoid injury.
- Programs include compound lifts targeting fundamental movements like hinging, squatting, pushing, and pulling using free weights for their functional benefits.
- Sessions start with strength training and end with conditioning, progressing from steady-state to high-intensity work over weeks.
- Twice-weekly 1-hour sessions are optimal, focusing on strength then metabolic conditioning. More frequent lighter sessions can also provide benefits.
- Muscle can hypertrophy across rep ranges with progressive overload. Lower reps build more strength through neural and fast-twitch fiber recruitment. Higher reps improve endurance.
- Programs should incorporate different rep ranges to fully develop strength, hypertrophy and endurance.
- Blood flow restriction can augment muscle pump and growth factors from exercise.
- Explosive exercises like jumps potentiate the nervous system for strength training.
- Health and enjoyment should guide choices like fasting, not just potential physiological effects. Slow progress prevents injury and burnout.
Australia, like the rest of the western world, has a heart problem.
Over 9 million people around the world die from heart disease every year.
Every 10 minutes, someone in Australia suffers a heart attack. And 21 lives are lost daily because of it.
The devastating fact in all of this is…
Almost every one of those cases could have been prevented.
This podcast is for anyone who wants to improve their health literacy and gain information to help them make the best decisions about their risk of heart attack, their cholesterol, blood pressure, risk of diabetes, weight loss and general health. Join me on my personal mission journey to prevent Heart Attack on a global scale. If you like this podcast, I would be honoured by a 5-star review and appreciate if you let your friends and family know about this podcast; you may even save the life of someone you love!
Are You at Risk of a Sudden Heart Attack? How Healthy is Your Heart? Really?
Heart disease is the #1 killer in the Western World. In Australia, someone dies every 28 minutes from heart disease. That’s 51 people a day. In the US, someone has a heart attack every 40 SECONDS! Fortunately, many heart attacks are preventable. However, regular exercise and eating healthy are no guarantee you won’t succumb to this silent killer.
- 94% of Australians have at least One Risk Factor for heart disease.
- 59% of Australians have been Touched by heart disease.
- Yet only 3% of Australians have had a Full Heart-Health Assessment in the past 12 months.
Do the free heart check today at www.virtualheartcheck.com.au
Join the Healthy Heart Network and become part of our growing community!
Do You Want to Improve Your Heart’s Health and Reduce Your Risk of Suffering a Heart Attack? Join The Healthy Heart Network For Only $5 Lifetime Access (Valued at over $55)!
The Healthy Heart Network is designed to help members:
- understand the present state of their heart’s health
- recognise their current level of risk of suffering a heart attack
- Learn the positive steps they can take to improve their situation
Visit https://healthyheartnetwork.com/ and click on the JOIN THE FAMILY BUTTON
