ALLSET Gazette #44
Top three healthy ageing insights this week.
Hi there!
This is Jing, founder of ALLSET.
Top Three Healthy Ageing Insights
👋🏻 A quick introduction if you’re new here.
Each week, I highlight three key insights on time-efficient healthy ageing.
I.e. Improving your health in the fastest time.
On that note, if you are aware of any related news that I should include, please email me. 🙏🏻
Otherwise, here goes:
1. The Age At Which You Exercise Matters
A recent study compared the effects of exercise on seniors aged 50-64 and those aged 65 and above.
Results showed that muscle-strengthening activities are associated with better physical function and muscle health in middle-aged adults, but not in older adults.
The takeaway: your response to exercise becomes less effective as you age, and it is recommended that you start building strength before you hit 65 years old.
2. Isometric Squat vs Isometric Mid Thigh Pull
VALD recently published a comparison between two common isometric strength assessments.
In gist, the isometric mid thigh pull (IMTP) is:
Easier to standardise
More common
More comfortable
More researched
On the other hand, the isometric squat allows for:
Greater forces
More flexibility in test angles
My team, which trains mainly seniors, use the IMTP more often as it is also a safer test. To learn more about strength assessments, check out my articles on the topic.
3. Research: Blood Flow Restriction Training For Endurance Athletes
A recent meta-analysis found that blood flow restriction (BFR) training significantly enhances aerobic capacity, muscle strength, and overall performance in endurance athletes compared to similar training without BFR.
The approach provides an alternative for improving endurance and strength, especially during periods when high-intensity training is less feasible, such as recovery phases or in-season maintenance.
I am in the midst of publishing an article series on blood flow restriction; check out my previous piece to find out about the eight advantages of blood flow restriction training.
Paid Tier Research Summary: Adult Bones Need Calcium and Vitamin D
My team sifts through key studies to uncover insights that may not be on your radar.
This week, we summarised a paper on Vitamin D and calcium for the prevention of fracture.
Learn more in our paid tier research summaries.
From The Team
💪🏻 [Popular] More than 90% of our personal training clients are seniors. They come to us because our training is safer, more effective, and health-oriented. Learn more here.
🥳 [New Location] My team will be launching ‘the best gym in Singapore’ at 26 Evans Road, in partnership with The Initial Sama, a wellness-themed service apartment. It’ll be our fourth location. Contact us to find out more.
💪 [Launched] We successfully conducted the first Danny Lum Isometric Workshop earlier this year. The next run has been pushed to 2026; contact us to find out more.
Have a Chat
Have a recommendation for our weekly healthy ageing highlights?
Want to work with us?
Simply reply to this newsletter or email us at hello@allset.sg.
If not, till next time, take care! 💪🏻
Kindest,
Jing
#healthyageing 🤍