Prioritizing the safeguard of your joints ought to be your top priority in exercise regimes.
In the world of fitness, a 60-year-old individual has been turning heads with their impressive physical feats. Sprinting up hills, jumping on boxes, running 10k races, and lifting heavy weights without any joint issues, this individual embodies the power of a healthy lifestyle.
Stuart McGill, a distinguished professor emeritus at the University of Waterloo and an expert on weight training and its effect on the skeleton, expresses concern about the impact of excessive running on the knees. He believes that long-term joint problems can stem from micro-injuries caused by exceeding the 'stress tipping point'.
However, Shane Benzie, a running coach and author of 'The Lost Art of Running', focuses on the importance of running technique rather than the number of miles run. He suggests that improving technique could help protect joints while running. This approach aligns with McGill's belief that the key to protecting joints is neither to neglect nor overdo movement.
Throughout their life, the fit individual has been exercising regularly, and their body type, with thick wrists and heavy bones, has significantly influenced the load they can bear without causing joint damage. Interestingly, this individual has never been a regular stretcher.
Research on bone and cartilage proteins such as c-Fos by Erwin Wagner's team at MedUni Vienna has contributed to understanding protection mechanisms in osteoarthritis. However, no direct connection to weightlifting and knee protection was cited.
In one's twenties and thirties, it's advised to exercise in a way that protects joints for good health in old age. McGill highlights the importance of core strength in maintaining good form during heavy lifting and reducing the risk of back injuries. Research on car assembly workers shows a correlation between endurable core strength and fewer back injuries.
McGill also advises young men to consider their reasons for lifting weights, as social media tends to encourage overperformance, which can lead to back pain. He believes that all systems in the body require stress for good health, and stress stimulates the body to adapt and adaptation creates robustness.
In conclusion, the story of this 60-year-old fitness enthusiast serves as a testament to the power of regular exercise, good technique, and a balanced approach to movement. As McGill and Benzie emphasise, it's not about the distance or the number of reps, but about protecting our joints and maintaining good health for the long run.
