Overlooking a specific exercise can impede better aging, new findings suggest.
As we age, maintaining our physical abilities becomes increasingly important. One aspect that often goes unnoticed is muscle power, which plays a crucial role in our daily activities and recreational pursuits.
Muscle power, the capacity to generate force quickly, is primarily provided by fast-twitch muscle fibers. These fibers, responsible for quick movements, decline faster with age compared to slow-twitch fibers that support endurance. This means that as we grow older, activities like stabilizing if we trip or hoisting groceries may become more challenging.
Fortunately, power training can help counteract these changes. This type of training, which can be done at home or at a gym, focuses on exercises that add resistance and are performed quickly. Examples include bodyweight squats with a faster-than-usual tempo, adding a weighted vest during functional movements like stair climbs, or quick sit-to-stands from a chair.
Starting with machines instead of free weights, especially at a gym, can make power training more accessible, as it's easier to control speed and range of motion. High-velocity resistance training, a form of power training, has been found to be more effective than traditional strength training for improving functional movement in older adults.
Power training offers numerous benefits. It can make daily activities feel easier, improve performance in recreational sports, hiking, dancing, or playing with kids. Moreover, it can protect mobility, independence, and even strength as one ages.
Quick reaction time is crucial for maintaining balance and preventing falls, as it helps one stabilize the body and avoid falling. A simple self-check for muscle power is single-leg heel raises. The ability to do 30 on one leg is considered normal.
It's essential to approach power training with caution, especially as we get older. Using lighter weights and moving through the concentric phase (lifting portion) more explosively in your strength training can help build muscle power safely. Power training, while it may seem intimidating, doesn't carry a higher injury risk than traditional strength training if the load is appropriate and the form is solid.
Research into muscle strength in aging is ongoing, but specific studies at the College of Health Sciences at the University of Missouri were not identified in our search. However, lab research using simulated falls shows that participants who trained for power could move their limbs more quickly and recover their balance before hitting the ground.
In conclusion, power training is a valuable tool for maintaining physical ability and independence as we age. By incorporating power training into our fitness routines, we can ensure that we remain active and vital well into our golden years.
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