Modern Healthspan|15. Mai
The Factor More Important Than Strength For Longevity | Dr. Brad Schoenfeld
Strength, Power and Longevity
Dr. Brad Schoenfeld explains that while strength is strongly correlated with reduced all-cause mortality, power is the ultimate factor for longevity.
Strength vs. Power – the crucial difference:
- Strength: The ability to produce maximum force (e.g., lifting heavy weights).
- Power: Force produced quickly – i.e., strength over time (e.g., catching yourself to avoid a fall).
- Dr. Schoenfeld states: "Power is built on a foundation of strength."
- Key point: Without sufficient strength, you cannot generate high power.
Importance for older adults:
- Hip fractures are a leading cause of mortality in people over 65.
- Preventing a fall requires the body to react rapidly – this requires power.
- Power training (e.g., jump exercises) has been shown to provide significant benefits for functional capacity in the elderly.
Can sarcopenia be reversed?
- Yes, through resistance training (strength training), age-related muscle loss can be reversed.
- Sarcopenia is now defined as muscle loss + functional decline.
- The good news: Even minimal training doses (2–3 times per week, 30 minutes each) show pronounced effects.
The classic Fiatarone Study (1990):
- Subjects: 90-year-old, frail nursing home residents.
- Training: Only leg extensions on a machine (3 sets of 8 reps, 3 times per week).
- Results:
- +150% strength gain
- +50% functional capacity improvement
- 3 out of 10 seniors could walk without a cane after 8 weeks.
Dr. Schoenfeld concludes: "You can see remarkable improvements in a relatively short time – even if you start at age 70."
