Fast-twitch muscle training aging
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, along with , discusses the importance of fast-twitch muscle fibers and how they are impacted by aging. They note that fast-twitch, or type two fibers, are the most susceptible to age-related atrophy. This type of fiber is crucial for explosive movements such as jumping and catching oneself from a fall. However, unless they are activated by high-force activities, they tend not to be used and can therefore diminish over time.
explains that the selective reduction in fast-twitch fibers is a hallmark of aging and emphasizes the importance of maintaining these fibers through exercises that challenge them with high force. Specific strength training is necessary to not only maintain muscle size but also to significantly offset the age-related decline in strength and power, which can be more dramatic than the decline in muscle size. The decrease in muscle size is about 1% per year after age 40, while strength and power can decline by 3-5% per year after age 40, and speed and explosiveness can diminish by as much as 8-10% 1.
Moreover, speed-based performance tests are better than strength-based tests for early indications of potential overreaching or overtraining. It is suggested that specific training protocols be applied to maintain or even build strength across one's lifespan, which is essential for health later in life 2 3.
In terms of practical training advice, to improve explosiveness and speed particularly for sports, it is beneficial to move weights as fast as safely possible. Whereas for strength, the goal is not necessarily to move super slow but to challenge the muscles through the full range of motion and appropriate weight which allows one to not use momentum 4.
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