theglobeandmail.com
Muscle Power Declines with Age, but Exercise Can Help
This article explores the age-related decline in muscle power, its causes, and how older adults can mitigate this decline through targeted exercise.
- What practical strategies can older adults employ to improve or maintain muscle power?
- Older adults can improve muscle power through daily jumping exercises targeting quads and abdominals (starting with 5 sets of 10 jumps) and two weekly resistance workouts. These workouts should incorporate both slow, heavy lifts and fast, lighter lifts, focusing on explosive concentric movements and stopping before fatigue sets in.
- How do the findings on muscle power decline relate to different types of athletic activities?
- Speed and power athletes experience more pronounced declines than endurance athletes. Throwers, however, can maintain performance longer due to the high technical demands of their sport; skill and technique compensate for reduced power.
- What is the primary physical change associated with aging that significantly impacts athletic performance?
- The most significant age-related physical change affecting athletic performance is the decline in muscle power, the ability to generate forceful contractions quickly. This is due to the atrophy of fast-twitch muscle fibers and a decline in neural input for coordinated muscle activation.
Cognitive Concepts
Framing Bias
The article presents a balanced view of aging and muscle power, exploring both the physical decline associated with age and the potential for improvement through targeted exercise. It incorporates perspectives from researchers and coaches, avoiding overly strong claims or definitive conclusions. While the author's personal anecdote serves as an engaging introduction, it doesn't unduly influence the overall narrative.
Language Bias
The language used is generally neutral and objective. Terms like "steep drop-offs" are used descriptively, but they're not overly dramatic or alarmist. The article avoids overly emotional or judgmental language.
Bias by Omission
The article focuses primarily on muscle power and its decline with age. While it touches on other aspects of aging, it doesn't delve into other potential factors impacting physical fitness in older adults, such as cardiovascular health or cognitive function. This omission is likely due to scope limitations, rather than intentional bias.
Sustainable Development Goals
The article directly addresses the importance of maintaining muscle power and functional fitness in older adults, which is crucial for overall health and well-being as we age. It provides practical advice and evidence-based recommendations for exercises to improve muscle power and prevent age-related decline. This directly contributes to SDG 3, ensuring healthy lives and promoting well-being for all at all ages.