Remember easily returning that blazing tennis serve? Catching yourself after a stumble? That's your Type II muscle fibers – your "fast-twitch" muscles – at work.
The bad news: They shrink 10-40% and decrease in number as we age. You get slower, less explosive, less able to respond when conditions change.
The good news: Knowledge is power and you can fight back. Here are two ways to preserve these fibers for as long as humanly possible.
Resistance Training
Hit the weights 1-2 times per week. You won't need more than 30 minutes. And no, those 3lb dumbbells you breeze through for 20+ reps don't count.
You need medium to heavy loads with 3 exercises per session. For each exercise do 3 sets of 8-10 repetitions. Take a break between the sets, then move on to your next exercise in the session.
By the end of the second set of each exercise, you should be seriously feeling it – maybe even doubting you'll finish the last one. (You will!) This is how you’ll know you’ve got a heavy enough weight, or that your body weight alone is more than enough to start. If you're cruising through, the weight is too light and it’s time for an upgrade.
Here are my 3 favorite resistance exercises for most people:
Upper Body: Speed bicep curls. Go heavy, go fast. Pump those arms! 💪
Core: Weighted plank. Get a friend to add a plate or sand bag to your back for the extra challenge.
Lower Body: Squats. Squats. And you guessed it, more squats! Weighted, banded, or as is – this great lower body exercise targets the bum down.
New to lifting? You may want to check with your doctor if this is a good idea first. Then go with a friend, trainer, or partner to learn proper form and find the right weight. If it burns – great. If it hurts – stop!
High-Intensity Interval Training (HIIT)
Relax – this isn't some boot camp insanity you’ve seen on Instagram. HIIT simply means short bursts of explosive work followed by rest. Anyone can do it at their own level. But you’ve got to make sure you’re putting in the work - that means sweat, tears and a bit of blood (just kidding about the blood).
Starting out? Do 10 minutes once a week. Gradually build to 15, then 20, then the sweet spot of 30 minutes. Feeling good? Work toward 45-60 minutes (with breaks).
Best HIIT exercises to try:
Cardio: Jumping jacks, jogging in place, high knees
Bodyweight: Push-ups, squats, lunges, step-ups
Next level: Add dumbbells or kettlebells
Whichever you choose, you've got to finish feeling that you’ve worked hard and pushed yourself. Your heart and lungs will thank you too!
Exercise-to-rest ratios:
Beginner: 1:2 ratio (20 seconds of exercise, 40 seconds rest)
Intermediate: 1:1 ratio (30 seconds of exercise, 30 seconds rest)
Advanced: 2:1 ratio (40 seconds of exercise, 20 seconds rest)
Google has endless options. Pick what works for you.
Get those muscle fibers working and feel the explosive benefits for years to come. 💥
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health, diet and routine. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.