A few months ago, an investigation was carried out that assures that you will prolong your life sufficiently and simply. That if you need discipline and much desire to live longer. Do you need another excuse to train?
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A study presented at EuroPrevent 2019, a congress of the European Society of Cardiology has shown that you can prolong your life by increasing muscle power. This is different from the force that only involves lifting or pushing heavy objects and has more to do with the ability to generate force and coordinate their movements.
It also involves time: doing the same exercise in a shorter period of time requires more power. For example, climbing the stairs faster than it would usually take more power. Therefore, if you want to train for power, you must find a balance between the weight that rises and the speed with which you perform the repetitions. Instead of focusing on high weight and repetitions, concentrate on increasing the speed of your lifts to increase power.
"Power training is done by finding the best combination of speed and weight that rises or moves"
For strength training in the gym, most people only think about the amount of weight that is lifted and the amount of repetitions without paying attention to the speed of execution.
But to get optimal power training results, you must go beyond typical strength training and add speed to your weightlifting.
One of the main problems faced by 40 seniors is the gradual decrease in muscle power.
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What did the study consist of?
The study recruited 3.878 non-athletes from 41 to 85 years of age who underwent a maximal muscle power test by exercising the vertical row between 2001 and 2016. The average age of the participants was 59 years, the 5% had more than 80 years and the 68% were men. The highest value achieved after two or three attempts with increasing loads was considered the maximum muscle power and was expressed in relation to body weight (ie, power per kg of body weight). The values were divided into quartiles for the survival analysis and analyzed separately by sex.
During a median follow-up of 6,5 years, 247 men (10%) and 75 women (6%) died. The average power values were 2,5 watts / kg for men and 1,4 watts / kg for women. Participants with maximum muscle power above the median for their sex (ie, in quartiles three and four) had the best survival. Those in quartiles two and one had, respectively, a risk 4 to 5 and 10 to 13 times greater than dying compared to those who were above the median maximum muscle power.
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How to train muscle power?
- Make sure you train all the large muscle groups in your body to get power.
- Choose a weight with which you can do 6-8 repetitions.
- Do one to three sets of six to eight repetitions, while moving the weight as fast as you can as you contract, then, slowly, when returning to the starting position.
The work of strength in the gym is fundamental to improve technique and gain efficiency in pedaling, in addition to the numerous biomechanical aspects to consider.
- Strengthening of core. The University of Pittsburgh demonstrated in a study conducted to 15 high performance cyclists that when the trunk stabilizing muscles are under fatigue, the risk of suffering an injury increases exponentially. This happens because it is not able to stabilize the central area of the body while the segments are mobilized. Therefore, all physical conditioning of cyclists should incorporate the core with multiple exercisessuch as trunk rotation in medicine ball, lateral plates, trunk flexions, etc.
- Front plate with two supports and resistance in the foot. The position that cyclists acquire on their bicycle involves numerous muscles that must be worked and stretched during physical preparation sessions. The iliac psoas is one of them, whose strengthening is achieved with this exercise. Place a rubber band on your foot and brings the right leg to the left arm. Then extend the leg back to the starting position. Combine this movement with some Exercises to stretch the iliac psoas.
- Sprints on the rise Hip power is a skill that most cyclists possess due to the technical biomechanics of this sport discipline. How can we work it? Very simple since we will only need an inclined plane that can be an outdoor slope or running uphill on the gym ribbon (We recommend the first for safety reasons) When you are in it, run at almost maximum speed in short intervals of time, uphill and with arm movement enhance the flexor muscles of the hip and have a positive transfer to the gesture on the bicycle.
- Squatting. Every cyclist seeks to strengthen the lower train with dynamic and global exercises, whose characteristics coincide with the demands of the squat. To take into account two aspects: Do not go below the 90 degrees to imitate the gesture of the pedal stroke (in it it does not exceed them) and the tip of the feet always looking forward as in the bicycle.
- Calf raising. The powerful and muscular legs of a cyclist are a reference for many, for which they must also be trained in the gym. The muscles of the hamstring in general and of the sural triceps in particular will be incorporated into the routine. Exercises such as the raising of twins with or without dumbbells will contribute to the dorsal muscular development of the lower body as well as greater mobilization of the ankle for pedaling.
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Source: European Society of Cardiology