Getting older inevitably brings changes to our bodies. One of the most significant changes we experience is a decline in our muscle power. This power, the ability to move something quickly, be it our own body or a weighted implement, is vital for maintaining our overall health and mobility. But as we age, this power tends to decrease. So, how can we combat this trend and stay strong and fast even as we age? In this article, we’ll explore the relationship between aging and muscle power and provide some scientifically-backed tips on how to maintain it.
Understanding the Decline in Muscle Power with Age
As we age, certain physical changes become more apparent. Among them, the speed at which we can move something tends to decline the most. This is primarily due to the atrophy of our fast-twitch muscle fibers, which are responsible for generating powerful, high-velocity contractions.
According to Michael Paris, a researcher at York University who studies the relationship between muscle and aging, the decline in muscle power isn’t just about the muscles themselves. “When we talk about the factors going into muscle power, we have to consider the features of the muscle tissue itself and neural input. … With aging, both of these systems are going to be deteriorating,” Paris explains. This deterioration affects the brain and spinal cord’s ability to activate the muscles in a co-ordinated manner, especially during fast or forceful contractions, contributing to the loss of muscle power with age.
The decline in muscle power is also influenced by our lifestyle choices. As Paris notes, it’s unclear whether we stop moving fast because of these physical changes or if these physical changes occur because we stop moving fast. Nonetheless, it’s evident that remaining active can help slow down the rate of power loss.
Challenging the Norms: Power Athletes and Aging
When we think of athletes over 40, we often picture endurance runners, yoga practitioners, weightlifters, and rock climbers. However, power athletes, such as those participating in throwing events, can also maintain a high level of performance into their later years.
Derek Evely, a coach whose athletes have earned more than 70 national and international medals in throwing events, believes that throwers can sustain their performance longer than athletes in other disciplines. “Throwers probably are able to sustain performance later in terms of their age relative to the other event groups. … They can peak in the early 30s. And so you have people that, you know, are technically masters at 35, but could still be world-class athletes,” Evely says.
What sets throwers apart? Evely explains that the technique involved in throwing sports, such as shot put and hammer throw, takes time to master, and this skill can often be the bottleneck in expressing power, not raw horsepower. This technical demand allows throwers to compete at a higher level for a longer period.
The Importance of Power in Aging Gracefully
While you don’t need to be a professional athlete to age well, maintaining muscle power plays a crucial role in our daily functional abilities. Maintaining power supports muscle health, metabolic health, and our ability to move around with ease. As Paris notes, “Muscle power – the ability to generate force or contract in a quick and forceful manner – is really important for older adults and their ability to move around the world.”
And it’s never too late to improve. Even older adults can enhance their muscle power with dedicated exercise. The key is to stay in motion and engage in activities that work on muscle power.
How to Maintain and Improve Muscle Power as You Age
So, how can we stay strong and fast as we age? Here are a few evidence-based recommendations:
Jumping
Paris suggests incorporating jumping exercises into your daily routine, targeting the quads and front abdominal muscles. Starting with a few minutes of daily jumping can be beneficial.
Resistance Training
Greg Lehman, a pain and rehab expert, recommends two resistance workouts a week. The first session should involve moderately heavy weights at a slower tempo, while the second should feature the same exercises but with less weight and at a faster speed.
Starting Slow
When starting a new exercise regimen, it’s essential to build a base of strength before incorporating fast movements. Lehman suggests a period of six to eight weeks for this initial phase.
Overall, maintaining muscle power as we age requires a combination of regular physical activity and targeted exercises. So no matter how old you are, it’s never too late to start working on staying strong and fast.
