What is the most effective way for a woman over 50 years old Do you train to obtain the maximum benefits for your health and life expectancy? It is the question that the doctor Andrew Huberman launches the doctor in an interview on her podcast Stacy Simsexercise physiologist, nutritionist and expert in nutrition and training for women.

A question that the expert affirms that she is constantly asked and for which her answer is clear: «We have to separate the brain from everything that has been said so far«, he assures.

And to know how we should train we only have to think that we are looking for longevity and in how we want to be when we are 80 or 90 years old: we want to be independent, we want to have good proprioception and balance, good bones and be strong.

Jump training

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Taking all this into account. The expert assures that what we need are 10 minutes of jump training 3 times a week. This is not about soft knee landings, but about training with real impact on the skeletal system. «It’s a different type of stress,» explains the specialist.

Precisely, the expert points to a colleague’s study focused on how jumping to improve bone mineral density and observed that over the course of 4 months with this type of training, people go from being osteopenic to having normal bone density.

«Many women are concerned that, with the onset of menopause, They lose about a third of their bone mass«explains the doctor, who encourages us to prevent and intervene in some way so that this does not happen.

Weight training and sprints

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«We see a lot of women in menopause go on hormone therapy to stop bone loss. It may be a treatment, but I I always look for external stress that we can put in the body that is going to invoke a change without drugs»argues Stacy Sims.

«He jump traininghe weight strength training and sprints in interval training They are the three key things from an exercise point of view.

More protein

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From a nutrition standpoint, having protein is important. «When you start telling women that they need to get around 2 to 2.3 grams per kilo per daythey tell you, «Wow, that’s a lot of protein.» He notes that it’s an easy amount to get with some scrambled eggs and a chicken breast, plus a few other little things. Not everything has to be animal productshe emphasizes, since you can also combine legumes.

It is the other great key that points to build muscle and for maintain body composition in the state we want for longevity. «Those are the big stones: sprint intervals, strength training with weight, jumping and protein,» emphasizes the expert.

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