62-Year-Old's 16-Minute Weekly Routine
Amy Alkon, 62, shared her 16-minute weekly slow-speed weightlifting routine to muscle failure for bone and muscle health. She emphasizes compound lifts and follows a carnivore diet, tying into her menopause book *Going Menopostal*.
The concept of "slow-speed" weightlifting, sometimes called SuperSlow training, maximizes time under tension for the muscles. This method reduces momentum, forcing the muscles to work harder throughout the entire range of motion and potentially increasing muscle activation. Research has suggested that this type of training can lead to significant strength gains, with some studies indicating it may be more effective than traditional speed resistance training. High-intensity resistance training (HIRT) is a well-documented strategy for improving bone mineral density, particularly in postmenopausal women who are at a higher risk for osteoporosis. The mechanical stress placed on bones during intense resistance exercise stimulates bone-forming cells, which can lead to stronger, denser bones. Studies have shown that HIRT, performed at least twice a week, can effectively increase bone density in the lumbar spine and femoral neck. The practice of training to "momentary muscular failure," the point at which another repetition cannot be completed with good form, is a cornerstone of many high-intensity workout protocols. The theory is that pushing to this limit ensures a maximum number of muscle fibers are recruited, theoretically providing a greater stimulus for growth and strength. However, research on whether training to failure is superior to stopping a rep or two short is mixed, with some studies suggesting it offers no significant additional benefit for muscle growth. Amy Alkon, an award-winning science columnist, often translates scientific findings into practical advice for everyday life. Her book, *Going Menopostal*, critiques the medical establishment's approach to menopause and advocates for evidence-based solutions for women's health. This approach of using scientific literature to inform personal health decisions is a consistent theme in her work. The carnivore diet, which consists entirely of animal products, is a controversial aspect of this routine. Proponents suggest it can help with hormone regulation and satiety during menopause. However, some nutrition experts raise concerns about the lack of essential nutrients found in plants and the potential for increased risk of osteoporosis due to high protein intake potentially leaching calcium from bones. Long-term studies on the diet's effect on bone health are limited.
