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Chapter 1: Is it ever too late to start strength training?
Is it ever too late to start?
Start. 85, start it. Strength training is becoming one of those things that we should have known for longer, but we've just started to realise.
Muscle is magic.
It is constantly building and repairing itself, and that takes calories. So even while you're sitting down, you are because that muscle is working for you, babes. Actually having more muscle improves your blood sugar control. It helps with cholesterol, it helps with falls, And it doesn't stop there.
Chapter 2: What are the benefits of having more muscle as you age?
I love that there's another one. Keeps going. There's the fitness, there's the strength training, there's the balance. And keep that holy trinity, as we say, keep those three things going.
Choose your hard. It's going to be hard now or it's going to be hard later, but it's going to be hard. And that's my favourite exercise place is when it's a habit.
Some people never enjoy exercise and that's okay as well. People will say, oh, but you enjoy it once you're out there, right? But more often than not, I hate every minute of it.
Chapter 3: How can you build muscle without going to the gym?
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Chapter 4: What role does protein play in muscle building?
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Chapter 5: How does menopause affect body composition and weight?
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Today's check-in is all about strength training and fitness, especially as we get older. So why we do it, what to do, why it matters, how it affects your energy levels, metabolism and heart health. Okay.
Chapter 6: What types of exercises should everyone be doing?
When it comes to fitness and strength training, is it ever too late to start? If you're like 85 and you think, I want to get fitter.
Girl, start. Start. 85, start it. So strength training is becoming one of those things that we should have known for longer, but we've just started to realise how beneficial it is. So strength training is essentially exercise against resistance. And it's all about making your muscles stronger. And that has huge, huge, huge benefits, no matter what age you start it at.
Now, it doesn't necessarily mean you have to go to the gym and lift heavy weights.
Chapter 7: How does metabolism connect with strength training?
There are body weight exercises that you can do. There are free tutorials on YouTube you can watch, which can show you how to do it. You can get a couple of can of beans out of the cupboard and do bicep curls with them and triceps and all of that. It's against resistance.
And of course, you've got a can of beans in the cupboard.
I love a can of beans.
Why is it beneficial to have muscle?
So the key benefits to having more lean muscle mass is firstly, it supports your bones and joints and that reduces your risks of falls as you get older. And that means you can live more independently as time goes on because the more you fall over, the more damage you can do to your bones.
When you are working against resistance and building up those muscles, you are stimulating your bones to become stronger because that resistance training stimulates certain cells within your bones to produce more bone cells.
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Chapter 8: What advice can help someone who doesn't see immediate results from exercise?
So your bones become stronger, thicker, less risk of osteoporosis. Right. Yeah, great. But actually, that isn't even the half of it. The thing that people don't understand about muscles is that... They are actually really active tissues. They're doing things for your health all the time, even when you're not doing anything. And one of the biggest things they do is store sugar.
So when you've got sugar in your blood, insulin will come and take that sugar from your blood. It'll put some of it in your liver as storage. But one of the other places it stores it is your muscles. And the more muscle you have, the more storage space you have for that sugar.
Now, if you have less muscle or if your muscle mass starts to decrease, there's less places for insulin to put that sugar, that sugar stays in your blood for longer. That produces more insulin because insulin thinks, right, I need to get this sugar out of the blood, but it's got nowhere to put it.
And that high level of sugar and insulin over time makes you resistant to insulin and increases your risk of type 2 diabetes. So actually having more muscle improves your blood sugar control. The other magic thing muscle does is it sends signals to your liver and it tells your liver to take some of that unhealthy bad fat LDLs out of your blood through the liver, process it and excrete it as well.
So it improves your overall lipid or fat profiles in your blood. And it doesn't stop there.
I love that there's another one.
Keeps going. Muscle is metabolically active. It is constantly building and repairing itself. And that takes calories. So even while you're sitting down, you are burning calories because that muscle is working for you, babes. So it is good to maintain a healthy weight as well. So it has so many functions. Muscle is magic.
Yeah, it is. It is magic. What if you don't really want to join the gym? It's not for you. How can you build muscle whilst not going to gym?
So building muscle through exercise is about doing some resistance training, but your body carries weight and that you can do resistance training against your own body. You are your own weight. You are pretty much. Yes. So you can do press ups on the floor that will help with your chest and tricep muscles. You can do that. If you can't do them on the floor, you can do them against a wall as well.
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