TranscendentalEmpire comments on Can confirm this is accurate

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[–] TranscendentalEmpire@lemmy.today 8 points 4 months ago (1 child)

Ehhh..... It's more complicated than that, at least in regards to bone and joint health.

During your thirties is when hormones tend to slow down and people start to lose some of their muscle and bone density. Even if you remain active, you will still degrade in musculoskeletal health, just at a slower pace.

Injuries do heal slower, and you start to acquire overuse injuries. Which is why so many people in their 40s are starting to have to have total and partial knee replacements.

I work in orthopedics and rehabilitation, and see a ton of marathon runners for chronic knee, ankle, and foot injuries. I highly recommend people migrate to more low impact cardio activities for exercise before their 40s so you can maintain your mobility later in life.

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[–] Shellofbiomatter@lemmus.org 1 point 4 months ago

Technically yeah, like from 30s we start to lose roughly 1% of muscle mass per year, but that's from the max. Average person never reaches anywhere close to their maximum potential for that to matter. Basic day to day life is throwing enough wrenches into training and dieting to keep people far away from their maximum potential.

Though the safety aspect is a good point. I completely agree that if we're talking about cardio training then low impact like cycling, elliptical, swimming, rowing are better alternatives than running, exactly due to the issues you mentioned.

And as we are already talking about safety aspect of training.
Then one of the most common way to resistance train, that i regularly see in the gym is doing max effort/1 rep max lifts basically every single workout. This is one of the highest risk and lowest growth stimulating way to lift. Oftentimes that results in form breaking down completely and parts of the body that haven't caught up yet taking over, in best case just really bad form and minimal growth stimulus and worst case getting stuck under a barbell or pulling some muscle or injuring the back.

Overwhelming majority of resistance training should be done in repetition range(generally 8-12, but anything between 5-30 is good enough). It provides the most stimulus to growth, with the lowest injury risk, assuming effort is already there.

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