Key Focus

  • All the sitting we're doing at home could be making things worse.
    The first thing to do if you're starting or resuming strength training, says Stanforth, a 60-year-old personal trainer and "avid athlete," is to target major muscle groups, especially the glutes and back.
    "Glutes are tremendously important, because they activate the 'rear chain'of the body and can produce a lot of power for movement," Stanforth says.
  • To strengthen those muscles, Stanforth says squats, rows and leg presses are all good, because they engage the core and require movement in multiple joints.
    She advises strengthening front-facing muscles (chest, abs, biceps and quadriceps, for example), but also devoting extra time to stretching them because of how tight they become in our daily, deskbound lives


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High Level Topics

  • METZL
  • TRAIN
  • SQUATS
  • High Level Abstractions

  • METZL(3, 0 Order)
  • ( METZL )(3, 0 Order)  top
  • ( METZL, MARATHONS )(1, 1st Order)  top
  • ( METZL, TRIATHLONS )(1, 1st Order)  top
  • ( METZL, STANFORTH )(1, 1st Order)  top
  • ( METZL, RISK )(1, 1st Order)  top
  • ( METZL, MOVEMENT )(1, 1st Order)  top
  • ( METZL, MID-50S )(1, 1st Order)  top
  • ( METZL, KEEP )(1, 1st Order)  top
  • ( METZL, JUMP-START )(1, 1st Order)  top
  • TRAIN(1, 0 Order)
  • ( TRAIN )(1, 0 Order)  top
  • SQUATS(3, 0 Order)
  • ( SQUATS )(3, 0 Order)  top
  • ( SQUATS, STANFORTH )(3, 1st Order)  top
  • ( SQUATS, STANFORTH, MOVEMENT )(2, 2nd Order)  top
  • ( SQUATS, STANFORTH, TRAINER )(1, 2nd Order)  top
  • ( SQUATS, STANFORTH, QUADRICEPS )(1, 2nd Order)  top
  • ( SQUATS, STANFORTH, PRESSES )(1, 2nd Order)  top
  • ( SQUATS, STANFORTH, METZL )(1, 2nd Order)  top
  • ( SQUATS, STANFORTH, JOINTS )(1, 2nd Order)  top
  • ( SQUATS, STANFORTH, GLUTES )(1, 2nd Order)  top
  • ( SQUATS, BURPEES )(2, 1st Order)  top
  • ( SQUATS, MOVEMENT )(1, 1st Order)  top
  • ( SQUATS, METZL )(2, 1st Order)  top
  • ( SQUATS, LUNGES )(2, 1st Order)  top
  • ( SQUATS, BICEPS )(2, 1st Order)  top
  • ( SQUATS, TRICEPS )(1, 1st Order)  top
  • ( SQUATS, TRAINER )(1, 1st Order)  top
  • References

    • ( METZL )  top
    • ( METZL, MARATHONS )  top
    • (Read more)   topYou're essentially getting more juice out of your muscles." Metzl is personally vested in this quest: He has run 35 marathons and competed in Iron Man triathlons, and he says he aspires, even as he approaches his mid-50s, "to keep going forever."
      AD
      But what if your marathons are measured in Netflix episodes or you just need to jump-start an engine that's...
    • ( METZL, TRIATHLONS )  top
    • (Read more)   topYou're essentially getting more juice out of your muscles." Metzl is personally vested in this quest: He has run 35 marathons and competed in Iron Man triathlons, and he says he aspires, even as he approaches his mid-50s, "to keep going forever."
      AD
      But what if your marathons are measured in Netflix episodes or you just need to jump-start an engine that's been accumulating rust for years
    • ( METZL, STANFORTH )  top
    • (Read more)   top
      Both Stanforth and Metzl recommend building muscle by performing a high number of reps of a lighter weight. i.e., one you can lift at least 15 times before failure, the fitness term for can't .
    • ( METZL, RISK )  top
    • (Read more)   topStrength training improves your "economy of movement," Metzl says, meaning the amount of energy you expend to complete a task, and it "offloads joints, so you can do the same amount of work with less pain and lower risk of injury.
    • ( METZL, MOVEMENT )  top
    • (Read more)   top. Strength training improves your "economy of movement," Metzl says, meaning the amount of energy you expend to complete a task, and it "offloads joints, so you can do the same amount of work with less pain and lower risk of injury
    • ( METZL, MID-50S )  top
    • (Read more)   topYou're essentially getting more juice out of your muscles." Metzl is personally vested in this quest: He has run 35 marathons and competed in Iron Man triathlons, and he says he aspires, even as he approaches his mid-50s, "to keep going forever."
      AD
      But what if your marathons are measured in Netflix episodes or you just need to jump-start an engine that's been accumulating rust for years
    • ( METZL, KEEP )  top
    • (Read more)   topYou're essentially getting more juice out of your muscles." Metzl is personally vested in this quest: He has run 35 marathons and competed in Iron Man triathlons, and he says he aspires, even as he approaches his mid-50s, "to keep going forever."
      AD
      But what if your marathons are measured in Netflix episodes or you just need to jump-start an engine that's been accumulating rust for years
    • ( METZL, JUMP-START )  top
    • (Read more)   top
      But what if your marathons are measured in Netflix episodes or you just need to jump-start an engine that's been accumulating rust for years.
    • ( TRAIN )  top
    • (Read more)   top ... that you would with heavier weights." Encouragingly, studies also show that you'll reap most of the gains from just one set of each exercise, so you can safely skip the oft-recommended second and third sets. As for how often to train, the weekly guidelines for generally healthy people age 50 and older aren't any different from those for other demographics: Strength train two to three days, engage in aerobic activity at least five days at moderate intensity, or at least three...
    • ( SQUATS )  top
    • ( SQUATS, STANFORTH )  top
    • ( SQUATS, STANFORTH, MOVEMENT )  top
    • (Read more)   top
      "Glutes are tremendously important, because they activate the 'rear chain'of the body and can produce a lot of power for movement," Stanforth says.
    • (Read more)   topTo strengthen those muscles, Stanforth says squats, rows and leg presses are all good, because they engage the core and require movement in multiple joints.
      She advises strengthening front-facing muscles (chest, abs, biceps and quadriceps, for example), but also devoting extra time to stretching them because of how tight they become in our daily, deskbound lives
    • ( SQUATS, STANFORTH, TRAINER )  top
    • (Read more)   top
      The first thing to do if you're starting or resuming strength training, says Stanforth, a 60-year-old personal trainer and "avid athlete," is to target major muscle groups, especially the glutes and back.
      "Glutes are tremendously important, because they activate the 'rear chain'of the body and can produce a lot of power for movement,"...
    • ( SQUATS, STANFORTH, QUADRICEPS )  top
    • (Read more)   top
      She advises strengthening front-facing muscles (chest, abs, biceps and quadriceps, for example), but also devoting extra time to stretching them because of how tight they become in our daily, deskbound lives
    • ( SQUATS, STANFORTH, PRESSES )  top
    • (Read more)   top Rear chain muscles are critical for posture, balance, running, jumping and. To strengthen those muscles, Stanforth says squats, rows and leg presses are all good, because they engage the core and require movement in multiple joints.
      She advises strengthening front-facing muscles (chest, abs, biceps and quadriceps, for example), but also devoting extra time to stretching them because...
    • ( SQUATS, STANFORTH, METZL )  top
    • (Read more)   top
      Both Stanforth and Metzl recommend building muscle by performing a high number of reps of a lighter weight.
    • ( SQUATS, STANFORTH, JOINTS )  top
    • (Read more)   topTo strengthen those muscles, Stanforth says squats, rows and leg presses are all good, because they engage the core and require movement in multiple joints.

      She advises strengthening front-facing muscles (chest, abs, biceps and quadriceps, for example), but also devoting extra time to stretching them because of how tight they become in our daily, deskbound lives
    • ( SQUATS, STANFORTH, GLUTES )  top
    • (Read more)   top
      The first thing to do if you're starting or resuming strength training, says Stanforth, a 60-year-old personal trainer and "avid athlete," is to target major muscle groups, especially the glutes and back.
      "Glutes are tremendously important, because they activate the 'rear chain'of the body and can produce a lot of power for movement," Stanforth says
    • ( SQUATS, BURPEES )  top
    • (Read more)   top Homebound strength exercises that don't require equipment include squats (with or without weight); chair dips; pushups; pullups; planks; lunges; burpees; and step-ups. If you have canned goods or empty milk or drink containers (a gallon of water weighs approximately eight pounds), you can use them for strength training.
      Both Stanforth and Metzl recommend building muscle by performing a high...
    • (Read more)   top
      For those who can perform them, Metzl suggests burpees, jump squats and lunges, which he says deliver full-body functional training. "Burpees utilize every muscle in your body
    • ( SQUATS, MOVEMENT )  top
    • (Read more)   top
      "Glutes are tremendously important, because they activate the 'rear chain'of the body and can produce a lot of power for movement," Stanforth says. Rear chain muscles are critical for posture, balance, running, jumping and. To strengthen those muscles, Stanforth says squats, rows and leg presses are all good, because they engage the core and require movement in multiple joints.
      ...
    • ( SQUATS, METZL )  top
    • (Read more)   topSee ( SQUATS , STANFORTH , METZL )
    • (Read more)   top
      For those who can perform them, Metzl suggests burpees, jump squats and lunges, which he says deliver full-body functional training. "Burpees utilize every muscle in your body
    • ( SQUATS, LUNGES )  top
    • (Read more)   top Homebound strength exercises that don't require equipment include squats (with or without weight); chair dips; pushups; pullups; planks; lunges; burpees; and step-ups. If you have canned goods or empty milk or drink containers (a gallon of water weighs approximately eight pounds), you can use them for strength training.
      Both Stanforth and Metzl recommend building muscle by performing...
    • (Read more)   top
      For those who can perform them, Metzl suggests burpees, jump squats and lunges, which he says deliver full-body functional training. "Burpees utilize every muscle in your body. They're high intensity and tremendously effective." And, Metzl says, you'll still reap a benefit from burpees if you opt to step
    • ( SQUATS, BICEPS )  top
    • (Read more)   top
      She advises strengthening front-facing muscles (chest, abs, biceps and quadriceps, for example), but also devoting extra time to stretching them because of how tight they become in our daily, deskbound lives
    • (Read more)   top"but all of the major muscles [including biceps, calves and triceps] should be trained."
      And, before you even ask: Just about every exercise you can do in a gym you can do at home
    • ( SQUATS, TRICEPS )  top
    • (Read more)   top"but all of the major muscles [including biceps, calves and triceps] should be trained."
      And, before you even ask: Just about every exercise you can do in a gym you can do at home
    • ( SQUATS, TRAINER )  top
    • (Read more)   topSee ( SQUATS , STANFORTH , TRAINER )