Cyclist Over 30? Here's 6 Exercises You Should Be Doing

[@craigfoulkes]

Grip strength is only an indicator of longevity if it occurs as part of general work. It's a proxy for the activity you do. So training it just to raise grip strength does not necessarily increase you longevity. That would be back to front That said, i think scapula retractions are great for working that part of your back and shoulders and great for posture

[@kobbebauws]

Exactly! The reason grip strength is an interesting all-round indicator is because people usually don't specifically train for it. It's just a side effect of other general exercise. Training grip strength for longevity is not how it works 😅

[@grongrod]

Unless you only have jars for food.... 😊

[@davidmurphy9151]

Eh, stress is stress. The body is not that tricky. It does not know the difference between "general work" and working out.

[@markusseppala6547]

@@davidmurphy9151 Sure but what he meant is working out the whole body and in the side increasing grip strength is better than just working out the grip strength.

[@squngy0]

This is correct, though I suspect grip strength also has some direct effect, since a there are situations where good grip strength can save you from a fall.

[@powgago]

Great to see Derek recover from that horrible accident💪🏼👍🏼

[@s3cr3td00rindar00m]

man is a jewel, he has been providing a lot of content, for free - in parallel to his business and that is very commendable!

[@dialedhealth]

Thanks for all the support! The recovery continues, but I'm grateful to be this far along.

[@katiesays]

I strength train twice a week and I also incorporate yoga into my routine. I picked up the yoga after an injury and while I don’t love doing it, it’s highly effective, especially if you suffer from tight hips. I do classes specifically geared toward runners/cyclists.

[@dialedhealth]

Keep it up!

[@willball12]

Epidemiologist here - higher grip strength is /associated/ with lower all-cause mortality. That doesn't mean that improving your grip strength (in isolation) is going to reduce your risk of death overall. Your general health/strength influences both your grip strength and your mortality. That's what we call a confounder, which can bias a measure of association. In short, in the presence of confounding don't interpret a measure of association as a quantification of a causal effect.

[@dialedhealth]

Thanks for clarifying

[@aaronedgeart]

This is awesome and great to see Derek recovering!

[@Scuderia_Scappa]

Hope you enjoyed your time in sunny CA before the fires hit!

[@mfa81]

Great video! Great set of exercises, Derek is great I have been a member of DialedHealth for almost a year now and it completely changed my focus and motivation to exercise, made me much healthier and stronger on and off the bike!

[@dialedhealth]

So stoked to hear that! Keep getting after it #dialedfam

[@jonpoon3896]

Just glad to see Derek is doing better since the incident

[@dialedhealth]

THANK YOU!

[@ADAMBLAZEVIC]

As a runner strength training is not something I enjoy so I try to keep it simple and short, 25-30 minutes. That way I can handle it twice a week and consistency is key. These exercices are great and I will definetly try to alter to these once a week keeping my strength training diverse, thanks guys!

[@dialedhealth]

Right on! You can definitely get this done in that timeframe.

[@fookie-fone]

30? Dang…..I feel ancient.

[@rug212]

Same😢

[@JIMMYHIBBS1]

Yep - I’m over 30 for sure 😢😢

[@jc2685]

Life begins at 40 👍

[@rug212]

@ exactly!

[@jonpoon3896]

30 feels like a decade ago.. oh dang, it is

[@cb6866]

Thanks Francis and Derek , that is THE best place ! Be well and safe out there , eh ? And , how about over 60 ? ?? anybody , Bueller ?

[@dialedhealth]

Haha thank you!

[@NyleRaps]

Good job guys!

[@panzer2181]

Awesome, great vid, I will need to incorporate those in my regular routine

[@dialedhealth]

Let me know what you think!

[@cornelhughes]

Good to see Derek

[@kiowa21]

I tried doing that one legged toe touch thing, I must say once I regained conciouness and got up off the floor I did feel a little more flexible 💪

[@dialedhealth]

Hahaha WORTH IT

[@markusseppala6547]

When you're trying to speed up your legs concentrating on speeding up the arms actually works really well. Assuming they are in sync of course.

[@dialedhealth]

Totally

[@C345OFR]

Thanks for the tips - now I've got some searching through the AthleanX archives to do. Pretty sure Jeff covers all of these in depth.

[@dialedhealth]

He's great.

[@heinzholger8321]

No, improving grip strength does not improve longevity. We use grip strength as an indicator, bc there is a correlation between longevity and grip strength, but it doesn't work the other way around. You don't live longer when you improve your grip strength. Correlation is not causation.

[@MegaSixpac]

What about the +60 year olds

[@jetfitzmaurice]

Great video, saved for future reference, more content like this would be epic 👍

[@dialedhealth]

We have a couple more vids coming!

[@adehooper6780]

I exercise the best I can, but being 62 and having suffered a spinal fracture at 31, I do what I can, but some of these exercises would finish me off for good!

[@cb6866]

AND , uh , holy shit ! That's a tough person , I just read the story about his injuries .

[@dialedhealth]

Thank you!

[@saracen888]

Watching this from a wet and very windy UK 😢

[@dialedhealth]

Brutal

[@joshuahoover]

DEREK 💪 💪 The 7th exercise was chasing a 🐔 but left out because you can't do that (legally) in California.

[@dialedhealth]

hahaha

[@leedorney]

Like the way this ain't being done on a dank middle Sunday afternoon in the UK 😉

[@JRmntain]

Love this guy

[@dialedhealth]

I feel the love

[@ross88mac]

Been following Derek for years. Love his content! Check out his podcast too.

[@dialedhealth]

Thanks for all the support! #dialedfam

[@centeredcycling.isbipedalt9544]

Recreation for Longevity

[@jamesmckenzie3532]

One thing is add a warning that people wiyh joint issues should consult with their medical team first. I shouldn't be doing Cat-Cow due to low bone density for an example.

[@HansComyn]

Dammit ... 2 of my fav guys in Santa Monica / Venice ... exactly where my cousin reigns ... did you get to meet Soop? (he's the guy doing acro yoga...)

[@HansComyn]

Man I can see him on screen. Passes at second 45 and then you see him in the back.

[@johnmcnulty1129]

Great vid Need me a set of Monkey bars etc, on a beach, in the sun ! Guy in the background climbing that 30ft rope, Royal Marine style ! 🐒 Only sand on view, to cushion any fall from the top. Ouch ☀️ 🔩🐿

[@dialedhealth]

It's a pretty epic set up.

[@johnmcnulty1129]

The ideal perfect outdoor setup Climate & weather "fuelling" a guaranteed block of "fresh air" training. Inspiration Central ! ☀️

[@whitting54]

How about for us cyclists in our 70s who still like to put in the miles?

[@dialedhealth]

This is great for all ages if you're getting after it!

[@shepshape2585]

At first I thought I was losing my mind, but the light brown surface you guys are standing on isn't solid, it actually flexes when you step on it. What is that, and why is it there?

[@dialedhealth]

You're right! It's a pad for exercise at muscle beach in Santa Monica.

[@shepshape2585]

@@dialedhealth Thank you for the reply. It's nice to know I'm still sane lol

[@jhoff80]

It'd be good to have a beginner version of this for those of us who can't even get into that runner stretch position 😅 ... Exaggerating, but only a touch.

[@dialedhealth]

Great point. For that movement in particular, put your hands on a raised surface like a chair or yoga block instead of the ground.

[@nex_randomness6493]

Boy wouldn't it be nice if these tips become another video that's an exercise format to follow. It'd be a great exercise to just put on TV and follow post ride. Especially after long or hard rides when your brain's just shut off when you get home. I'd love to just have something to listen to/watch that just tells me what to do next. I hope it happens..

[@Irnbruist]

yes 100 % was also thinking doing a quick edit for myself to play at my TV!

[@dialedhealth]

You can do that with my website/app!

[@svenlima]

Does this apply also to people over 60? 🤷‍♀🙄🙂

[@bikecommuter24]

Im 62 cycle and walk there are a lot of videos for seniors and I just watch those but I adjust them for me since I got joint issues and can't do some of the things he does, I have to watch my knee and shoulder. Also warming up is important, even cycling and running I go easy the first mile-km

[@ronaldhoward7908]

At 72 I do some of these. Will kb lunge etc but no jumping too stressful. At this time of year 2-3 weight session(kettlebells mostly 25lb - 55lb) + deadlifts, squats. Yoga(need to do more, really helps tight hips. Movement!!!

[@skinheads]

Yes, just exercise twice as much

[@mikeainsworth4504]

I’m about to be over 30 since I was first over 30! Are these ok for over 60s or are there any recommended modifications?

[@dialedhealth]

I train 60+ year olds that can do these movements and then some. I also train 30 year olds who can't do them. So it's really up to your current shape opposed to just age. Take it slow to start regardless.

[@adammillsindustries.]

f%#€$*¥ love Cade Media!!!! 🎉❤

[@evanAmazing]

Correlation is not causation. Grip strength being correlated with longevity does not mean that doing exercises specifically designed to improve your grip strength will make you live longer lol.

[@davidmurphy9151]

Are you sure? Do a study.

[@flipper2gv]

Saying grip strength by itself will improve longevity is hilarious.

[@gwhite7011]

He didn't say that

[@flipper2gv]

@@gwhite7011 Let me quote him for you at 3:48 : "[...] and we get that bonus benefit of grip strength which is gonna help with our longevity."

[@cityslacker6221]

grip strength is a well known indicator in the medical world of personal viability and independence in old age. so pipe down kid.

[@flipper2gv]

@@cityslacker6221 correlation =/= causation. FFS you can't be thinking it's actually the grip strength. It means they're generally more active and doing all kinds of work by themselves therefore they have better grip strength. The grip strength is the sign not why.

[@theguzziman]

But totally what the research has found :)

[@martinmalloy5997]

I've been cycling for over 30 years so I'm over 30 😂

[@adriansmith38]

Where do I hang in my home?

[@JeffRElliott]

maybe a door frame pullup bar?

[@seanmccuen6970]

install a door frame mounted pull up bar. cheap and easy.

[@nemure]

Some are fine, others are for very elder people

[@MikeMadison-z7o]

Im about to hit 60 so im watching but i still train hard after 26 years of rugby and many other sports. Bike riding is all i have left due to fcked up right side. All biking is awesome as you are traveling anywhere and everywhere. Sorry to many coffees.

[@christianb.1028]

Now do cycling over 40, please.

[@zauliuz]

I thought only riding 30-40km is enough... :) Imagine you do all these exercises, go outside, and there is some wind, wet or other things what possibly stop you from riding..

[@shepshape2585]

That's why the cycling gods invented trainers. No excuses.

[@horasefu1438]

@@shepshape2585 you could also just spend less money than for a trainer by simply buying adequate gear for cold/windy/rainy weather.. and still have no excuses, unlike the trainer being an easy excuse not to have to battle the elements. of course no saying it's not a good thing, but the logic of excuses here does not follow..

[@angelortiz353]

30 hek what about 50🤷

[@Ejstrainingcamp]

Can I still do this if I’m 27? 😂🎉

[@tyneskipper]

am at the over 50 part of that

[@muji_not_tech]

I'm 24, no idea why I'm watching this video...

[@lifeincycling]

0:10 Crime scene in the background? 🚓

[@TyMalcolm]

Lol it could be caution tape 😂

[@lifeincycling]

@@TyMalcolm Caution: Ripped cyclists ahead?

[@dialedhealth]

@@lifeincycling nailed it

[@dandevvers]

What on earth happened to him?!? It sounds like he recovered from dying!!

[@dialedhealth]

I did...

[@zsvrljuga1]

Great video, but name for it is not great.

[@clarklowe5632]

Over 30 .... that is still a baby.

[@kornenator]

What if you're over 40 then? XD

[@Aeronwor]

Crap, this comes a decade too late. 😂

[@dialedhealth]

haha