So you've heard of strength training and cardio.But have you heard of training for "explosive power"? It's the ability to rapidly generate a lot of force, says Jessica Scott, an exercise physiology researcher who has studied the effects of physical activity on different groups, including cancer patients and NASA astronauts.
"It's not necessarily lifting the heaviest load.It's about moving a lighter load very quickly," she says.
This skill helps us safely do many everyday tasks, like walking up and down the stairs or standing up from a chair, says Scott."It's what allows you to catch yourself and not fall while walking down the sidewalk."You can hone your explosive power by doing exercises that combine speed and strength, like simple jumping jacks or more challenging kettlebell swings.
Studies have shown that these exercises can improve sports performance and reduce injury.Explosive power is even more important as we age.It can help prevent falls and injuries as our muscle mass declines.
Each year, starting around age 40, we lose 1% to 2% of our fast-twitch muscle fibers, a type of muscular cell that allows us to do these forceful movements.Scott, who currently works at Memorial Sloan Kettering Cancer Center as the director of its exercise oncology program, talked to Life Kit about how to incorporate explosive power movements into your workout.Below, she recommends a set of exercises for all fitness levels, as well as a set for those who have a solid fitness foundation.
Our guide on form is Life Kit's own Margaret Cirino, who is a CrossFit Level 1 trainer and a former Division I rower at the University of Southern California.These are movements you can try at home regardless of your fitness level.Just make sure you have full control over your movements and stop before you're fatigued or if you feel any pain.
Do three sets of the following exercises and keep repetitions low — around three to five.Sit-to-stand How to do it: Grab a chair, bench or other sturdy...