Why THIS 10min workout should be in your 2024
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- Опубліковано 5 чер 2024
- Experts increasingly agree on recommending this workout for its benefits on heart health, metabolism and physical function. Make this one of your 2024 GOALS.
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Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
AHA Scientific statement on resistance training:
www.ahajournals.org/doi/epdf/...
full workout image (click image for fullscreen view): / 1
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 The rise of Resistance Training
1:00 Benefits
2:12 Emphasis on women & older age
3:41 Full workout
4:58 Counter-indications
5:30 Protein intake
6:08 Finding sustainability
Well - I turn 70 this year - been weight training since I was 13 - so 57 years. While I am only 5'8" ...weigh about 175 pounds - so my BMI at first glance is high - that said, I an heavily muscled, can still bench press over 225 on a good day ... and much stronger on most other exercised than folks literally 40-50 years younger. Workout 3 times/week and workouts are 2 hours. I will add, I have many friends who have been lifelong weightlifters and all of them, without exception, are the most healthy people I know - more so than the distance runners. Last comment - I am clean, other than protein and some vitamin supplements.
Are you sure ? Your nickname begins with 'tren' :D Just kidding
Awesome! Arnold still lifts, just lighter weights and more reps.
Your bench is great, I am 62 and have stalled at 210 but I keep going. My deadlift isn't too bad though. My top set on deadlift is 405x5. I am fortunate enough to have a nice home gym so I don't really have any excuses for not lifting. Keep up your great work.
Wow! I am amazed. Is started 4 years ago, I hope I can still go to the gym at 70 like you. My hat off to you, sir.
Well done. When I was younger I always thought body building gym rats were not the most healthy compared to aerobic athletes like runners or cyclists. But I'm really rethinking that in older age as all this new evidence has come out. The only exceptions are the guys that abused steroids (very common in the 80s-90s) and then overdid it with all those artificially developed muscles resulting in damaged cartilage, torn ligaments and arthritic joints.
No doc, including my Kaiser cardiologist, has said anything about resistance training. In spite of them I have been doing it for decades.
Teriffic! I'll be 78 this month. Finally got back into resistance training about 18 months ago and have been doing most of the exercises with dumbbells shown in your workout as well as a few others with kettlebells. Have lost about 12 pounds and definitely feeling stronger. Usually do 2 or 3 times per week. Never too late to start or start again!
Are you vegan?
Good program for beginners! I'd like to add a suggestion, one that I use... if a person has, for instance, only 15 minutes a day to workout, and that's not enough time to do this whole routine, treat it as a loop! Wherever you leave off today is where you start tomorrow. When you get to the end you start again at the top, if you have time left. Imo for beginners there is no need to confine yourself in some body-part split routine that may still not work consistently in just 15 minutes a day. My two cents.
Good start to the new year, doc, thank you!
This is illuminating! Thanks so much for sharing!
I'm 65, vegan 12 years and still lifting heavy compared to most of the young people in the gym. Soon I'm going to have to start lifting lighter as age is starting to bugger up my body, but for now my ego is still in charge, plus I love the way I look. I'd also add that simple balancing like standing on one foot essential as we age. Old people can still rock it!
😂lol ego you go ego salute to you don't stop 🛑
I do not know how many reps you do, but when using heavy weights, 3-4 is all you need with your near max - say 90%. That said, I start with 5 and increase the weight each subsequent set (I do 4 sets) and sometimes the last set is one single rep - but by then I am fighting hard to get it up. The reason I do this is, it reduces wear and tear on the joints due to fewer reps and physiologically, this is the best way to maintain/increase strength. When one is starting out, I guess the 10 rep cycle makes sense, but once your muscles are well accustomed to lifting, anything more than 3-4 reps is just wearing out your joints. I wish I knew this 50 years ago, but better late than never. Best to you in 2024.
@@trentriver3 to 4 reps will damage the ligaments more than anything. Like do it, but then go to higher rep, until the ligaments adapt. Then go heavy again. The problem with higher rep and longer workouts is that fatigue sets in and people's form will start to wain on the last couple of reps, so more prone to injury.
Finally, a video emphasizing on exercise rather than pushing supplements to improve health
Great video as usual
Resistance training is absolutely an important part of a healthy lifestyle that I recommend to anyone. I'm 68 and bought my first set of free weights in Junior High through a school sponsored purchase program. I still have those plus a plethora of hand weights and a weight machine. I use the hand weights daily with my morning exercise routine and use the machine and free weight curling bar twice a week. I'm also a long distance runner and road biker for cardio. While I've never strived for muscle mass, I'm lean and stronger than I look. The weights, cardio, breath work, cold exposure and yoga along with a lifetime of proper nutrition, have kept me limber and healthy into my retirement years. It all works together.
Wishing all the best for your mother.
TY!!
I'm 62 and do weight training and cardio 5 days a week. It definitely helps me feel better.
Im 62 and returned to lifting after a long break. I deadlift 90kg which is not heavy but not light - you dont have to go too light when you are late middle aged. My bloods returned to normal and i lost 12kg.
As a physical therapist that trains and spends all day trying to prevent falls, this video makes me happy!
I took up rock climbing two years ago to motivate myself to take care of my health .It’s been so incredibly effective that I now have a bit of an obsession. It’s why I lift, and watch this channel.
Thanks for reminding me to do my push-ups today! I had been aware of the need for a long time before I finally got around to starting. What pushed me over the edge into action was finding out that the late Supreme Court Justice Ruth Bader Ginsburg was doing twenty push-ups every day! I agree that the biggest difference came from doing nothing to doing something, even if it wasn't very much. If the next advance seems too far away, I just remember that the reverse will also be true: the biggest loss in health will come if I quit doing anything at all. Another positive is that it has gotten less unpleasant as it has become a habit vs. something I have to force myself to do.
Quality significantly improved 💚
Thanks for the recommendations on types of resistance training. I've been trying to figure out how to add that into my routine.
I have been weight training for 20+ years, age 71 now. Love all of the benefits and hoping that one day we'll even hear that it it can decrease the chances of dementia! 😅
Always useful vids on this channel. Thanks for doing this Gil.
Great advice for the New Year!
69, lift and elliptical, increased until blood sugar and pressure reduced.
With diet and intermittent fasting: amazing 😊
Thanks for the link for the workout.
I discovered your channel recently. What a breath of fresh air! You have already helped me sort through confusing controversies in nutrition. Love the charts! Thanks so much for helping us get/stay healthy. 🙏
Yeah, there is so much BS on the internet with total charlatans promoting complete pseudoscience. This channel is great.
Man, I love what you do. Thank you so much and wish you and your mum and family a beautiful, serene and in good health 2024 🤗
THANK YOU! I will follow the routine at home. Happy 2024!
Feliz Ano Novo Gil. Obg pelo conteúdo.
Thanks for the video and also for the handout!!
Thanks for showing recommendations of exercises! This is what I've always wondered about!
Excellent information, Dr. Gil! I can’t begin to tell you how helpful you have been while I’ve been on my new health journey this last year. Keep up the great work. Blessings for a wonderful 2024!
Perfect video to start 2024. Thank you!
Thanks for this recommendation.
your videos are a godsend for me. been following nutrition since university and its always been such a pain to discern what's the right path with so many fads, books, experts. thanks so much for your videos.
It's great to see all the subscribers you have achieved; a reflection of your great science non-bias research. De Canada, feliz ano novo e tudo de bom neste ano ✌️
Great!!!! Thank you❤
i am so glad your mother is healthy. i remember the tough times you went through, Happy New year ❤️
This channel is my go to source for science backed no nonsense information. Excellent video, going to forward it to friends and family. The part near the end where he talks about making it part of life, a "what you do now", is absolutely key. It's not working out to get big or aesthetically impressive, it's about taking care of the muscles as we age for functionality and longevity purposes.
Another great video! Thank you!! Loved the fact you mentioned the right amount of protein as well. 1.5 to 1.6 is perfect amount.
Thanks a lot doc ....
I'll definitely start excercising..
Strength training for atleast 10 minutes...
always impressive always nice always he made it simple
gil the great guy
happy chrismas
😊
Thanks to Dr. Carvalho for reaching out to the general public with this and all of your Nutrition Made Simple videos. You are doing a welcome public service, Dr. C.! Your taking time to share science-based conclusions on exercise and diet are a great resource for all who want to improve their fitness and active lifespans. As a former science teacher, I applaud your efforts to provide useful and important health related information. I will try to integrate more resistance training into my daily routine, thanks to your clear, informative presentations. Happy 2024 to Dr. Carvalho and all!
Resistance Training with free weights, body weight and HIIT training with Heavy Bag workouts combined with Burpees, recently discovered Ruck Walking which is an excellent strength and aerobic/anaerobic exercise, especially on up and down hills. Added benefit it gets you outside.
All my life I had hard time separations those. Is not cardio simply resistance training of the heart muscle? I mean it is forced to bear harder with the increased pressure to pump through more blood. It uses itself as resistance so to speak?
I'm 54 and have been Vegan for over 4 years. I just hit a PR two days ago: 315 pound back squat for 10 repetitions.
I wish I could go back in time and help my mother improve her quality of life before she died with weight training and better nutrition.
I would also add a stretching routine on non lifting days or taking some yoga classes.
Anyone who isn't comfortable going to a gym, I would say you can get the same benefits of a gym with kettlebells at home. Just learn the proper form and there are plenty of kettlebell how-to videos on UA-cam.
I'll turn 70 this year, and I've been doing resistance and cardio training three times a week for the past six year. I find it rewarding, however I suffer from osteoarthritis which makes it challenging. Osteoarthritis is very common among men and women my age and I've yet to find any guiding workout video in that regard.
I saw a study that max benefits come at just 40 minutes a week. Easy! Even I can do that.
Thank you so much! The chart is very useful! Thank you ❤❤
Ditto!
Stopped long-time gym due to C19 but immediately started home training ever since. Hardly made 8 repetitions with barbells 12.5 kg overhead at the beginning (3 sets) now up to 12. Exercising only Saturday/Sunday (different programs) my target is a 3rd midweek, probably swimming. Very motivating video and it confirms what I feel namely being in good shape at the age of 69 without spending hours in the gym.
Until a few years ago I did a lot of resistance training (calisthenics and weightlifting), but after this and that, I haven't done any for a long time. I'm going to try to ease my way back into a routine (much less time and intensity than before). I'm planning to use a kettle bell because it's very simple and cheap, with good benefit to effort ratio.
Your videos are awesome sir. There is a lot of content that is misleading and contain hidden agendas. I find yours to be the best on being unbiased and easily understood. Thanks again.
Great video
Thanks for the video. Please allow me to share two items: isometric exercises are an alternative approach for those with lower back issues and dynamic stretching can be used to increase joint articulation.
Great, finally seeing resistance training getting a nod.
Good to see video's like this posted by medical professionals. For those who don't have money for weights, or that prefer calisthenic workouts, I'd highly recommend getting some gymnastic rings. They're easy to setup in a basement, or at parks and other outdoor locations, providing a wide range of locations to workout if you're on the go, and not taking up loads of space in your house, or requiring you to hit the gym, along with the potential to do exercises at all difficulty levels by using different angles to reduce or increase the body weight intensity.
There are lots of videos on youtube showing various workouts if needed, but simple pushups, rows, flys, curls, etc can be done utilizing different amounts of your body weight allowing you to gradually increase as you feel comfortable. Most the workouts can help strengthening your core to a degree as well due to the need to control stability as you progress in intensity.
Utilizing other cheap things like resistance bands can be handy for doing workouts as well, as noted in the Docs workout plan for seated rows, and can even be used for stuff like assisted pullups on a bar in early stages if you just don't have the strength to get yourself up. Altenatively, negative pullups can be a method for slowly building up to regular ones.
Personally, I like to aim for 3-5 sets of 7 reps at the highest intensity I can handle for a workout, but it's perfectly fine to do lower intensity with more sets or higher repetitions if you have the time. Honestly, I never feel better than when I'm actively working out. Sometimes I'll forget how much it benefits me, and slip out of routines due to life, but then once I force myself back into it, I'm instantly reminded how important it is.
Turning 69 this year. Been lifting wts since my 30's but my joints can't do heavy wts, anymore so I've change my workout. Cut back on the shoulder exercises because of the pain. Will try this program. Thank you for sharing.
Great sound quality!
Great! Resistance training helps bone density in older men, too!
Thank you
Please note that standing when doing overhead press should always be done if possible.
When you sit your not able to adjust lower lumbar spine and there is a compression which takes place.
Also high knee lifts either in place or walking is great for both balance and abdominal work. Lastly compound movements with resistance such as a squat-curl-press are really
great for older people.
Coach Stone CSCS
Thank you for your posts.
Big fan of your content and delivery.
Fantastic channel, straight to the point without trying to sell something or comedy antics.
c'mon man, give me a break ! ! Don't you like all the clowns jumping up and down and telling you high cholesterol is good for you ? ?
I definitely noticed immediate improvements in insulin resistance when starting a body weight exercise regime about two years ago now. I did the 7 minute workout. But instead of only having a 10 second break between exercises, I did a 30 second break. That makes it much more doable for me. I also do a dumbbell workout with three upper body and three lower body exercises (two times). Again with 30 seconds of work time and a 30 second rest time. Really noticed large benefits. I had been doing quite a lot of cycling and noticed only small improvements in insulin resistance. The resistance training was where the real improvements came. It also helps to not push too hard. Do what is comfortable and slowly work up. If you push too hard, the unpleasant thought of doing it next time might prevent you from forming a good habit. So do what feels good.
Great info. Resistance training is so much better for you than cardio.
Last year, I started resistance training. It has helped enormously with the back and legs pains. I am in my 50s, and my blood pressure wasn't great. Previously, I only done Cardio. But I decided to do a little bit of resistance training with small dumbells at first. Slowly, I added resistance band, and little by little, I have increased the dumbell weights. I feel much better now since starting the resistance training. It's a whole package, better nutrition and physical activities that improve the body and mind health.
70 in a few months. last 11 years almost every day I walk 5 to 7 miles (total of all walking) with a 20 to 30 minute walk at sunrise preceded by 15 to 20 minute exercise routine with light weights. I walk at moderate pace and mix in some fast periods. Some balancing stuff included. Pescatarian and do not try for extra protein although based on dietary composition I am probably about 0.8 to 1 gm per kilo. My scale gives lean body mass, fat mass, and BMI. If I appear to loose muscle mass as I get older and get weaker I may tweak the protein and exercise, but I am of the school that keeping protein adequate but low supports longevity and that movement/exercise is best way to preserve muscle and strength. Not in the muscle building camp at all and not part of the protein craze. Quality food and exercise/movement.
Happy new year Doc! Does resistance training count towards the 150 minutes of recommended exercise a week or is it in addition to 150 minutes of cardio?
Thanks from Northen Ontario. Always impressed with your presentation. Strange thing is that your accent is similar to many from Kirkland Lake. Happy Days.
I think not enough is said about exercises that combine cardio with resistance training. I mean if you like cycling, there are obviously massive benefits to interval training that includes some steep climbs. It' snot like you must go to the gym and lift weights to get some resistance training in.
Moderate - Heavy lifting may lead to sudden increase in venous, intra-abdominal, and intraocular pressure which in turn may cause retinal detachment. Particularly in subjects suffering from myopia, or with glaucoma, raising the intraocular pressure causing intense peaks is dangerous and risks damaging your eyes irreparably EVEN if the retina is surgically reattached.
Furthermore, in people with overt or occult aneurysms (i.e. in uncontrolled regions of the body), the spike in blood pressure during a phase of physical exercise can lead to internal bleeding or a stroke.
Same with certain yoga poses. The supine position puts tremendous pressure on the eyes.
One issue I will mention is genetics. I lifted weights, fairly heavy until I was about 50. I now have worn out joints, the people in my family can live a long time but I would not say we are ruggedly built. I am now 58 and looking at joint replacement in a knee and shoulder, I would like to see studies of athletes in their Sr years. We are machines and wear out, I wish I had been more moderate when I was younger. I've hear Joe Rogan talk about it with his fitness. There is a dark side to rigorous exercise, getting shredded comes at a price. If I had to it over again, I would probably only do body weight exercise.
This is exactly what I've learned. My immune system was compromised by too much hard exercise. Now, its pushups, calisthenics and walking. I still think aerobic exercise is the primary exercise but level two works best not running. I'm 78.
@@fitfrog65 Amen brother, we just built our retirement home on 25 acres, I am finding that labor around the house is also good exercise, wielding a chainsaw and stacking wood for burning is good exercise. Also walking in the woods on uneven terrain is very taxing. Various forms of arthritis and autoimmune diseases run in my family. My dad is 80 and has miraculously outlived all estimations. As always, moderation is the way to go in my opinion.
Chronic cardio bye, resistance training 💪🏽 here comes me
I've never heard it worded in such a manner as a frank declaration, like, this is the way it is if you want to earn life. "It's something you do now." Exactly. It's not a hobby. It's not a chore. It's just something you do. Like brushing your teeth.
nice motivating video! 😀😊
I’ve been doing water exercises for a month. It has improved my stability so much that my iwatch noticed. It is great because the water protects your joins, protects you from falling, and the weights are made of foam and depends on water resistance to provide the “weight” so you will never drop them on your toes.
You make great points> I recommend checking out the ACE program for cancer patients in Calgary through the U of C doing these same exercises and a little cardio and stretching.
I help people with their physical work around their house. Never had to plan exercise for myself.
Nice increase in audio quality. Sounds great
53 yrs Old just started lifting 4 months ago. Went from 80kg/176lbs to 145/319lbs in deadlifting. Nothing special but man i Can really feel a difference in overall strength, posture and general Health.
Just remember it's not a race
Agree
May you cover on barbarine effect on atherosclerosis in next video.
Great video doc
Id love to see a video on mushrooms. They are neither vegetables nor animal based products. Many of them are toxic, some lethal. But others are delicious. I'd love to learn more 9n mushroom nutrition 🙏
I’m a 58yo female and prefer resistance training over cardio, I tend to do both in the same workout. I do Chris Hemsworth’s Centr app.
Best accurate information you will find is this one❤
These recommendations are good for someone who has been sedentary for most of their life, but they aren't going to build muscle, which is one of the major benefits of resistance training. To build muscle, one should undergo barbell training focusing on four or five compound movements, and that's true for people of any age. Also, I would skip the crunches; you can get more than enough core exercise doing squats, dead lifts, and overhead press.
Just turned 72 and have always weight trained. Now in the basement 3xs a week.
What is the health effect difference between chest press and push ups ?
Also between shoulder press and shoulder raise?
cool video
I love the attention to resistance training and I want to caution against crunches. Isometric work for the core is great, but moving the spine while loading it (abdominal contraction does this) is not ideal. Listen to any of Stuart McGill’s stuff. He has researched the mechanics of disc herniation and biomechanics of the spine. That said, yay for resistance training! Get after it everyone!
Wondering if you have enough muscle and enjoy resistance training more than traditional cardio, would doing 30 minutes of light circuits for example push-ups body weight squats resistance band rows 15-20 reps count as adequate cardio
Would you please share the routine you gave to your Mom.
I’d love to share it with my Mom.
What are your thoughts on high volume RT and mortality data? The consensus I've heard is that the subjects are older, hence the health risk, but is there any short term evidence in younger populations and health or life-long higher volumes? I don't think it’s unhealthy, but it's kinda sad to think there's no extra health benefit to higher volumes 🥲. Lastly, my heart rate rises and stays high, especially of I do supersets similar to a run, but could this ever replace some traditional cardio volume at least a bit, or is it still crucial to do just as much cardio because lifting is that bad at reducing resting heart rate and increasing HRV?
Hi Gil! Did you check out the study implying isometric exercises being superior to cardio and resistance training in lowering both systolic and diastolic blood pressure?
hi, we covered it recently, see ua-cam.com/video/sQCzXdckXPs/v-deo.html
Very nice video! Do you speak Portuguese? I've seen some books on Portuguese in your shelf hehe
Hello Im 58 years old and walk and bike a lot but have noticed this year that my muscle mass is getting flabby. I would love to life the weights like in your diagram but am wondering how much are the little weights? Thanks so. much
I’d like to see a study benefits of a vibration plate on our bones
Nice ❤😊
This advice is vastly underrated but people shouldn't just be "mixing in some weights" randomly with their cardio. They should have a good hypertrophy focused plan to actually make continual gains in muscle size and strength (and technique), or they'll be wasting a lot of time and effort. Meaning you could make more progress in 3 months of proper training, than in 3 years of poorly thought out workouts.
Look for a park near you with exercise equipment for body weight resistance training. Combine with walking at the park for a free, enjoyable way to exercise and get the benefits of spending time among grass and trees.
I see a decent share of women and older people at the gym who go very easy with the weight selection in a way that doesn't seem to be challenging at all even for them (the meme is 50 reps 50 rir). I always wonder if there's any benefit to that strategy
"Outlive" by Peter Attia really inspired me to start excerise, I've been doing this for 8 months. I feel better mood, energetic, better mental health, better mental clarity, more resistance to cold in winter.
Nice video, what are your thoughts on the J curve of cardio exercise, e.g. the study that showed walking for 30-45 minutes is beneficial but marathoning is incredibly harmful (immune cell dysfunction, inflammation markers, oxidative stress markers)? This likely applies to resistance circuit training that would push heartrate above 75% max for an extended time though no studies done on that yet (to my knowledge).
Running a marathon is sort of like ego lifting. High intensity interval training, on the other hand, has benefits.
I've found this to be true. Long or intense exercise should be limited as we age. I'm 78 and mainly do some pushups but not to exhaustion. Be careful, the gym industry promotes a lot of counterproductive things including too much intensity, too often.
@glumberty1 The studies that I've seen require 75% of HR max, though don't remember how long. HIIT would seem to activate this.
what if we add HIIT to the resistance? Like bodyweight circuits if we don't have access to a gym and the weights?
Also good advice to ignore whatever other people claim they're achieving or lifting. Genetics plays a role in what you can achieve. Someone else may genuinely be 100 years old and bench pressing 500kg, but it isn't simply because they've been lifting since they were 3 or because they have the right training programme. Genetics is always a factor.
It is interesting to see the AHA's position on resistance training. I remember growing up, my father telling me that weight lifting is bad because it is isometric training. My father was a cardiologist and researcher. I will be 62 next week so my father's advice was given to me about 50 years ago. I have a home gym and lift about 4 days per week. Last year, I even had a coach for about 10 months. Lifting weights or resistance training in general is important and should be part of everybody's routine. Great video Gil.
Weight training is typically a form of isotonic exercise.
Are there reliable data about how much per week we need to make for optimal results? I saw a recente collection of studies that said too much can be detrimental compared to 40-60min/week for preventing chronic diseases
Big compound movements with free weights and full range of motion for 10 reps+ is your best bang for buck IMO. Short rest periods between sets. I have occasionally gone as high as 40 rep sets. Of course my numbers are very unimpressive since I’ve been vegan almost 2 decades.
Not with bench press. Touching bar to chest is bad for shoulders.
@@Fearzero Who told you that?
@@glumberty1I think we need to define what “full range” means.
To more you can use train of you muscle range the better. You just need to be carefully in those exercises where such a full motion could create really high friction / force on your joints.
So basically push your muscle as hard and far as you can but never at the cost of risking affecting your ligaments and bones
So in the example above I am sure it’s not bad for the shoulder muscles but it can be bad for the shoulder joints