JohnnyGreig / Getty
JohnnyGreig / Getty
Regardless of whether you are performing one of the three major lifts or doing ancillary work, you are generally advised to perform slow and even reps for extended periods of time under tension. But where does all this power come from when you are not around to enjoy it?
According to a new study by the European Association of Preventive Cardiology, it is muscle strength, not strength, that is associated with a longer life. In a study of almost 4,000 participants over a 1
You may remember the physics of high school that force = force x speed. In other words, it's the measure of how much work you can do in a given time. For example, the faster you can get up from a chair or climb a staircase, the more power you consume. And the faster you can push an object – whether a car or a barbell – the more powerful you are.
"When training for strength in the gym, most people think only of the amount of weight to be lifted and the number of repetitions without paying attention to the speed of the execution," says Professor. med. Claudio Gil Araújo, Director of Research and Education at the Clinimex Movement Medicine Clinic in Rio de Janeiro, Brazil. "For optimal results in strength training, you should go beyond the usual strength training and accelerate your strength training."
All this matters as your strength usually declines after the age of 40 You can safely say that it pays to be powerful.
The following tips from Clinimex researchers can be used for any exercise. However, they apply in particular to functional movements such as the squat and the upright row, with which you can climb stairs or pick up objects with age.
. 1 Choose the right weight for maximum performance – something that is not easy to lift, but not so heavy that you can barely lift it.
. 2 Perform one to three sets of six reps each, moving the weight as fast as possible during the concentric or lifting section of the exercise (while still maintaining a good shape). During the eccentric or descending phase of the stroke, move back to its starting position at slow or natural speeds.
. 3 Pause between sets for at least 20 seconds to replenish the energy stores in your muscles before starting the next set. First move from six to eight repetitions. Then, if that gets easy, increase the weight and go back to six repetitions. Be honest with yourself and avoid cheating. If something is too difficult or you can not maintain the correct shape, drop some weight or reps until you can do the movement perfectly. You will notice better gains in the gym, but above all you are on the right side of longevity.