Longevity Bloomington Newsletter #10 - Physical Reserve
Research Roundup: Physical Reserve and One-Rep Max Living
Are you "one-rep max living"?
One-rep max = maximum amount of weight you can lift one time. One-rep max living: when the demands of life are near or exceeding one’s capacity.
A 2003 study (Hortobagyi, 2003), found that older adults use 78% of their maximum strength to go up stairs, 88% to go down stairs and 80% to get up from a chair! If the most you can lift is 20 pounds and the laundry basket weighs 18 pounds, you are working at 90% of your capacity! You are working very close to your one rep max just to accomplish daily tasks! Why is this important? Working at 90% of your capacity is EXHAUSTING. If your overall physical capacity is low and your daily activities (going up and down steps, lifting and carrying groceries, mowing the lawn etc.) are at a near maximum effort, life is going to be hard. You are going to be tired and without energy to do the things you want to do. So what can we do about this? INCREASE YOUR CAPACITY through exercise! If we can increase the amount you can lift from 20 pounds to 75 pounds, that 18 pound laundry basket is only 25% of your maximum capacity. Now, laundry day is much less exhausting and you can have energy left in the tank to do the things you want to do. Similarly, if you can perform a step-up exercise with 15 pounds in each hand with ease, stairs will be much easier!
-Thanks to Dustin Jones and the Institute of Clinical Excellence for the 1RM Living Concept
Fitness 401k
Everyone knows you should be making financial deposits for retirement into a 401k to ensure financial independence. But how often are you making deposits into your “fitness 401k” to ensure you maintain your physical independence? Instead of money, these deposits come in the form of exercise – resistance and aerobic. Each time you exercise, you are making a deposit into your fitness 401k to improve the strength of your muscles, bones, heart and brain. These deposits compound over time to allow you the freedom and independence to live the life you want well into old age. So in addition to accumulating stocks and bonds for your financial 401k, begin making deposits into your fitness 401k. Your future self will thank you. - Inspired by Johnathon Sullivan’s book, “The Barbell Prescription”
New Longevity Bloomington Class
We are excited to announce we will be adding a new Longevity Bloomington class! The class will meet on Tuesdays and Thursdays at 1:30 PM at Full House Fitness and will begin on 7/26/22. Please share with any friends or family members that may be interested in joining the class!
New Longevity Members
We have added ten new members since our last newsletter:
Beth
Jim
Linda
Jill
M'Lissa
Marnell
Bonnie
Karen
Charlotte
Ann
Welcome to the Longevity family!
Longevity Bloomington Social Media
Here are a few posts from our social media accounts this month.
https://video.wixstatic.com/video/5c793d_64bd1fcc15a4430fb3544595fae17c70/1080p/mp4/file.mp4
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