It’s also a knock down drag out battle with gravity that requires muscle power and strength. I know you’re thinking “ Mark, I’m a runner, jogger, swimmer, cyclist, or yogini do I really need to add more to my routine?” YES! Maintaining your health and independence over a lifetime—–something I think more and more about now that I’ve turned 51——–requires working all aspects of fitness not just the ones you like.
THE IMPORTANCE OF MUSCLE POWER
Powerful individuals quickly generate strength to overcome gravity. For example, when you slip getting out of the bathtub—–who ya gonna call?
That’s right, you’re calling on the muscle power you’re enhancing with training to save the day. Now, if you haven’t been working on maximizing your muscle power as you age, you’ll be calling EMS. The good news is improving in this area doesn’t require countless additional hours in the gym.
LIFT HEAVY THINGS
Let’s face it, you have to move stuff. It could be a TV. It could be dog. It could be a grandchild. It could be a cooler of beer (if it is, give me a call I’d be happy to help with that). All these activities require muscle strength which if we don’t maintain, we lose. So get to work!
PUTTING IT ALL TOGETHER
The workouts listed below would be a great start. Make sure you perform power exercises at the beginning of your workout before fatigue sets in. Also, your form needs to be perfect. As you improve try to increase how quickly you finish each rep. All of the exercises are linked to videos to help you master the form. If you have any questions, let me know!
Before starting any exercise program, check with your doctor to make sure it’s safe for you to participate. Also, some exercises might not be suitable for everyone. If you feel pain, dizziness or something just doesn’t feel right—stop!
POWER—1 set of 10 repetitions
STRENGTH—1 set of 10-15 repetitions
POWER—1 set of 6-8 repetitions
STRENGTH—2 sets of 10-12 repetitions
POWER—1-2 sets of 6 repetitions
STRENGTH—2-3 sets of 8-12 repetitions