Tuesday, December 4, 2012

Week in Review and How Aerobic Exercise helps with Muscle Strength Over the Life Span

Week in Review and How Aerobic Exercise helps with Muscle Strength Over the Life Span

Monday: 5 hours telemark skiing. Nothing special, just laps.

Tuesday: Longish run - 2:09, 14 miles, 1,000' gain. Up Northwest and then Crooked Creek for an out-and-back. It's hard to put together long loops right now in the valley, so out-and-backs on dirt roads.

Wednesday: 5 hours telemark skiing.

Thursday: 5 hours telemark skiing. Quads are tired, but with each day averaging around 30,000' it's great for building mellow endurance in the legs.

Friday: Off - 7 hours standing and walking.

Saturday: 7 hours standing and walking. Intervals workout on the waterboard road. Lately I've been doing my fartlek run on the St. Louis road, but switched it up to the waterboard road. It has a few more rolling hills, as well as changes up the night time visuals (or lack thereof). 5x:30 and 10:1:00-1:30 for a total of 8 miles in 1:02.

Sunday: 7 hours standing and walking. Run up the Corona Road. Really dark tonight as a storm was rolling in, no ambient light at all. Had to use the headlamp for the entire run, which is a first. 7 miles, :45, 500' gain.

Basic routine for now, as most of the fun adventurous runs are shut down for the winter and the cross-country is not happening until we get some snow.

A new article was published looking at whether aerobic exercise helps with muscle mass and strength as one ages. As one ages there is a progressive decline in muscle strength, muscle mass, and aerobic capacity, which in turn reduces mobility and impairs quality of life. The authors of this study wanted to know if aerobic exercise helps attenuate this decline in muscle mass and strength, or if it only helps with aerobic capacity. Turns out that "chronic" or regular aerobic exercise does help with muscle mass and strength during aging, which is good news for runners as it means that running not only helps with aerobic capacity, but also muscle strength and mass during aging.

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