In 1990, Fiatarone and colleagues published a small but highly influential study reporting that an 8-week high-intensity strength training program led to impressive increases in muscle strength and size in frail adults aged in their 90s. Since that time, regimens designed to augment muscular strength, or the amount of force that a muscle can exert against some form of resistance, have been proven to be a safe and effective strategy to delay age-related decreases in mobility and physical function across the entire lifespan. However, it may not be fully true that targeting muscular strength is the optimal approach to improving physical function. It is true that all physical activities of daily living require a certain amount of muscle strength to move the body. However, safe performance of most of those activities also requires movements to be executed at specific, and often very rapid speeds, like walking quickly across the street, moving the foot from accelerator to brake pedal, shifting body weight to modify one's base of support, and resisting the pull of gravity in the event of a fall. On a bit brighter note, rapid, weight bearing movements are also necessary to golf, hike, fish, and lift grandkids into the air. Each of these activities requires POWER; the product of both muscle strength AND speed of contraction. As we age, our muscle power fades much sooner and more rapidly than our strength. Moreover, power, rather than strength, is a better indicator of current physical function and the possibility of future falls. Even though there are many studies that show this to be true, uptake by the medical community and personal training community has been relatively slow. As of 2021, for example, only 25% of physical therapists were found to document the speed that they instructed their patients to perform in muscle strengthening exercises. Further studies indicate that training power not only improves physical function, it also improves balance, which is the other half of the downward spiral of aging. A So, what are activities that generate power? In terms of power generation, we can look towards the cross-fit gyms for many examples. Quickly pushing or pulling a weighted sled are good examples. Wall throws with a medicine ball, and step ups would also be good exercises to generate power. If you are working out at a regular gym, you might have a bit of trouble finding exercises that are able to be done quickly with resistance, so you may have to do your homework if this is the route you decide to go. However, if you gym is large enough, they may have equipment manufactured by Keiser Fitness. Keiser equipment was created specifically for training power (moving weight at speed). Practically every Division 1 football program in the country chooses to use Keiser equipment because it works better to increase power in their athletes. However, several years ago, it was also found to be very safe and very effective for the aging population as well. Come visit and try the difference!
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