Starting at age 40, we lose 1% to 2% of our fast-twitch muscle fibers each year, making it crucial to incorporate explosive power exercises into our workout routine to prevent falls and injuries.
According to Jessica Scott, an exercise physiology researcher, explosive power is the ability to rapidly generate a lot of force, which helps us safely do everyday tasks like walking up and down stairs or standing up from a chair.
Explosive Power Training
Explosive power exercises combine speed and strength, such as simple jumping jacks or more challenging kettlebell swings, which can improve sports performance and reduce injury.
To hone explosive power, try exercises like the sit-to-stand movement, where you quickly stand up from a chair and then slowly lower yourself back down, or the elevated plank position, where you quickly push away from a surface.
For those with a solid fitness foundation, more intense movements like squat jumps and lateral jumps can be incorporated into a 20-minute explosive power session each week.
Benefits and Next Steps
Studies have shown that explosive power exercises can improve sports performance and reduce injury, making them a crucial addition to any workout routine, especially as we age.
By incorporating explosive power exercises into our daily routine, we can improve our overall agility and reduce the risk of falls and injuries, allowing us to stay active and healthy for years to come.
