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Next up in home equipment, at #7 we have foam rollers. Recovery is a key part of getting stronger!

Home Equipment - 7: Foam Rollers

Being strong (and fast) is great, but how strong is strong enough? Is there such a thing?

How Strong Do You Need To Be?

RETRO POST: 28 November 2014

I should repost this one every month. Any "professional" fitness person who uses the 220 - your age for maximum heartrate should be fired.

Quick Question: Is Heart Rate Formula Accurate?
EXERCISE OF THE ISSUE
Exercise of the Issue: Hamstring Rolling
NEWS AND NOTES


Burning calories? Yes. Building muscle? No.

A reader (who should probably start his own newsletter) suggests I remind folks that "'exercise' ... can be any gently strenuous activity executed well, so a lot of Fall chores fit the bill." Coincidentally, I also came across an article that suggests "focusing on...increasing muscle mass with light lift-weighing [sic]." (No link; as you might expect, it wasn't a good article.)

I think it's important to make a distinction between general activity (what those in-the-know call "Non-exercise Activity Thermogenesis" or "NEAT" which I wrote about here) and the kind of training that makes us stronger and/or faster.

To make muscles stronger (or bigger), you need to stress them so they'll adapt to increased demands. Lifting weights is the best, but certainly not the only, way to do that. And no, "light lift-weighing" won't do that. Neither will light weightlifting. You don't have to lift super-heavy, but those 2-pound dumbbells just won't cut it.

So by all means, be active: take walks, rake leaves, herd the cats...but do strength training too. If you don't think getting stronger is important for everyone, you haven't been reading The StrongFast Planet. As a quick reminder, here's a link to one of my favourite lists: 78 Science Backed Benefits of Weightlifting for Seniors. (Don't be put off by the "Seniors" part...they apply to all adults.)

Stay safe. Stay healthy. Stay strong. Literally.

Be seeing you.

-gary
RECIPE
Recipe: Easy Burrito Bowl
 
I haven't made this one yet but it looks easy enough even for me. And no cheese!

Try it!
 
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