Embrace the Power of Strength Training

Dr. Wright emphasizes the importance of lifting heavy weights as a foundational element of her fitness routine. Known for her impressive work with elite athletes, including Olympians and World Rugby Sevens players, she practices powerlifting regularly. Her regimen consists of deadlifts, bench presses, and squats, performing four sets of four reps with challenging weights. "If I can manage to do a fifth rep, it’s too light," she asserts, highlighting the need for self-challenge in strength training. To enhance her workout, she includes accessory lifts targeting smaller muscle groups, such as biceps, triceps, lats, and deltoids, with four sets of eight reps each. This comprehensive approach to strength training helps maintain her muscle mass and promotes overall health.

The 80/20 Aerobic Training Principle

In addition to strength training, Dr. Wright adopts a scientific approach to aerobic exercise by adhering to the 80/20 rule. Eighty percent of her running is low-intensity, or zone-two training, while twenty percent is reserved for high-intensity intervals. This blend not only enhances her cardiovascular health but also builds endurance. She recommends this training approach for everyone, regardless of fitness level. Incorporating 45-minute treadmill runs at around 60% of her maximum heart rate, Dr. Wright punctuates her routine with speed training exercises, sprinting at her maximum for 30 seconds, four times.

Boosting Bone Health with Jumping Drills

Dr. Wright also points out the significance of bone density, particularly for sedentary individuals. Incorporating a jumping practice is vital for maintaining crucial bone mass. Whether it's jumping rope, box jumps, or stair sprints, these exercises are integral to her routine. She even takes time during her workday to perform small jumping sessions to remind herself and inspire her patients. Research backs her claims: a study published in *Sports Health: A Multidisciplinary Approach* revealed that senior athletes engaged in high-impact sports showed the highest bone density levels.

Age Gracefully Through Activity

According to Dr. Wright, starting healthy lifestyle habits between the ages of 35 and 45 is vital for longevity and maintaining an active lifestyle well into old age. She strongly believes that lifestyle choices account for 70% to 80% of how we age. With the alarming statistics from the National Center for Health Statistics showing that 12% of US adults over 50 have osteoporosis, Dr. Wright insists that regular physical activity is a powerful tool to mitigate these risks. In her book *Fitness After 40,* she underscores the message that musculoskeletal aging and healthy aging should be a lifelong journey. "Just show up every day for yourself," she advises. By adopting Dr. Wright’s empowering fitness philosophy, individuals can not only enhance their strength and mobility but also pave the way for a more vibrant and active later life. So, are you ready to take action and redefine what aging means for you? Your journey to healthier living starts now!