Being in PT school teaches you all the terrible things that can and will happen to you as you get older. Whether it is terrible diseases you can get or just the fact that changes will occur and there isn’t much you can do to stop them.
It is true that after we hit 30 we start to lose muscle mass, IF WE DON”T TRAIN! All that says to me is that what you do in your 20s is great and all but once you hit 30 is when it really starts to count. Depending on the source, by the time you hit 50, you lose strength at 15% per decade, at 70 it is close to 30% per decade. Also, for us ladies out there (and guys too), osteoporosis is a huge concern. Osteoporosis can actually be fatal…say what?!
If you are to fall and break a hip, you have a 13% chance to return to pre-fracture function. If you have osteoporosis you have a greater chance of sustaining a hip fracture. If you are to sustain this fracture, there is a 20% mortality rate.
Now as lovely as this all it to have to learn about every day, the point is that this is an area of aging we can affect. Strength training and weight bearing is huge!! Any kind of activity can help prevent loss of strength and the more you do the better (as long as you don’t knock on the other end of the over use spectrum).
So I encourage you to call your mom, grandma, uncles, whoever and talk to them about this, it takes a life time of dedication and work but it can literally save your life.
In honor of this new information I went for a run between the rain storms and did a new circuit work out.
I had planned to do this twice through but after one time I was pooped, it really killed me and I felt like I got a good enough work out after just once. Next time I won’t run as far or hard as I did today before I try it!
I had no idea that there was a time that women couldn’t participate in marathon races (or many other races for that matter). In Runner’s World magazine, there was an article about the New York Marathon of ’72 where six women sat in on the start to protest an equal start time and participation in the race. After this, the AAU had to do some revising of their policies.
I can’t imagine living in a time where I wouldn’t be allowed to run a marathon if I wanted to. These days, I feel like the sport (at least recreationally) is almost dominated by women. I would guess that a minimum of half of the people I see out running every day are women. This crazy article lead to me look up some race stats for 2012.
In the Charleston Marathon (my last race) and Half Marathon, 57% of participants were women. In the full marathon there were still more men than women but the stats were approaching half. It is insane the kind of swing in participation there has been just in the last 40 years. The fact that women weren’t allowed to race still has me flabbergasted, but it made me appreciate my run even more today.
So, sorry guys, this article definitely wasn’t aimed at you, but ladies racing this weekend, enjoy the privelege you have been afforded by “The Sole Sisters of ’72” (Runners World Magazine, November 2012).
P.S. Thanks for all the good juju today, I used it to nail my first neuro practical!! Happy Superbowl weekend everyone!
The past two days have been crazy. My old roommate, and good friend Allyson came into town last night right after I got done run group and is only staying here until tomorrow. So sad. On top of that, I have my first practical exam for my Neurological rehab class tomorrow. It was supposed to be today but the whole schedule got shifted back a day (even more stressful!).
I did manage to get a work out in today, I didn’t want to get off track on my lifting days on the second day I was supposed to go, so this is what today’s workout looked like.
I hit the treadmill for about a 4 mile run first and then dove right in. A few of these I feel I should define so here they are.
- Arm Burners: dumb bell in each hand, curl then palms down raise arms in front of you, then palms down raise arms straight to side (be sure not to hike your shoulders!)
- 2 step push ups: lower down half way, pause, then all the way, pause, half way up, pause, all the way up. these help you be more stable and really use your muscles to control your movement
- Core Alphabet: lay on back and draw the alphabet with your feet; for this work out I did A-M then N-Z then A-M again; 3 full alphabets would be really really hard!
- If anything else is foreign to you, drop me a comment or email and I’ll explain!!
Gotta get to studying for this thing before everyone comes home. Please pray for me between 12:30 and 1 tomorrow!