Here we are with another tip for how to stay young! You know how old people move slowly? The reason why they move slow is because their fast twitch muscle fibers have deteriorated. Let me back up. You have two types of muscle fibers; slow twitch and fast twitch. The fast twitch fibers age and deteriorate first. But you can prevent this - by Lifting weights in a certain way. Lifting heavy weights slows the aging of your fast twitch fibers. The type of weight lifting you need to do to favor your fast twitch fibers is to use heavy weights for few reps. So you will need to choose a weight that is so heavy you couldn’t do more than 4 - 8 repetitions. Many of you have probably used the little light weights, like 2 - 5 pounds for many, many reps, or maybe you have even taken them walking with you and lift the whole time! But - lifting lighter weights and doing high reps develops slow-twitch muscle fibers. That’s good also, of course, but it won’t help you keep your speed.
Naturally, I recommend lifting for your whole body, but if you are trying to do the bare minimum, I would focus on lower body to aid walking speed. If you want to do it fully, be sure to lift for all of your major muscle groups; glutes, quads, hamstrings, calves, biceps , triceps and shoulders. Using equipment at the gym is the safest way because the machines will help keep your movements more correct. The gym will also have weights heavy enough to do what you need, as you might imagine it takes a heavy weight to fatigue your legs in 4 - 8 reps! Working with a trainer or your physical therapist to get a program prescribed for you can also keep you safe. For best results lift weights 3 times a week, but even if you can only do one day, you will still see improvement in strength and balance. So go get ‘em and remember - LIFT HEAVY!
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biomechanicphys...
At BioMechanic Physical Therapy our techniques are founded in your body’s mechanics; from when your foot hits the ground then up through your knees, hips and beyond. A common example is when over pronation in the foot causes knee pain. Maybe you just need new shoes - not a knee operation. We can help sort that out.
Our Doctors of Physical Therapy ensure that the physics of you are optimized to get to the reason of why you; 1. developed a problem that came on slowly or 2. what mechanics may have been thrown off by your injury or surgery. We use precise tools to measure, our analytical minds to solve the problem , and our hands to restore you to perfect!
We know it is important to address your symptoms now, but more importantly - to also correct the source of your pain. This makes you feel better now - and it prevents your problem from coming back.
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29 авг 2024
