'I'm 61 and stronger than ever, thanks to power training'
Jacqueline Hooton, 61, is a fitness coach from Bognor Regis. Here, she explains how taking up power training in her mid-thirties has preserved how her muscles perform under pressure decades later.
When I took up power training in my mid-thirties, I did it as a form of stress release (try throwing a slam ball as hard as you can and you’ll see what I mean). In earlier years, I’d turn to HIIT to clear my head, but as I got older, I found that it made me tired, not energised. Upon qualifying as a PT, I learned that HIIT can be hard on your bones and joints as you age, too.
So, some 24 years later, this form of training has become an essential ingredient in my formula for future-proofing my body. These days, I do strength work to help maintain muscle mass, but explosive power training – applying as much force as you can, as fast as possible, like you do with battle ropes and, yes, slam balls – is crucial for maintaining muscle power, or your ability to perform an activity quickly and repeatedly, while overcoming some resistance.
As you get older, the number of type 2 muscle fibres you have – responsible for short, explosive activities such as sprinting and jumping – decrease. In the same way that strength training slows sarcopenia (or muscle loss), power work retains these fibres.
No matter your age, power training is demanding on your joints, muscles and nervous system, so I usually do five-to-10-minute circuits, tacked on to the end of strength workouts. If I’m feeling energised, I’ll do a full power training circuit, but no more than 30 minutes, once a week.
Now, my goal is to ensure that, in my seventies and beyond, I can get up and out of a chair quickly, briskly walk across a road or steady myself if I ever come close to falling. Starting power training in my thirties means I can do these things with ease, but it’s never too late to begin – picking it up in your sixties can still have a significant impact.
Many of my clients have done so, and they now perform exercises such as battle ropes with much more power. My reaction time when playing badminton with my family has also improved over the last five years – I know that’s down to better recruitment and retention of fast-twitch muscle fibres. Returning a shuttlecock with speed may not be reason enough to take up power training, but it’s a winning benefit.
What are the benefits of power training in your 60s?
Fitness coach Hooton says: ‘According to the NHS, one in three adults over the age of 65 will fall at least once per year. Muscle strength and balance are essential to prevent this, but the ability to react quickly is critical; this requires recruitment of your fast-twitch muscle fibres, which you practice in power training.
'One review showed that power training proffers the most functional and physical benefits for older adults. It can also improve cognitive function, as your brain builds faster reflexes, meaning you can react quicker to danger, like falling off a bike or pulling your hand away from a hot surface.’
How often should you power train in your 60s?
‘Beginners should start with five to 10 minutes, two to three times per week. Try fast sits to stands; sit on a chair and rise to standing as quickly as possible. Repeat 10 times.
'For regular exercisers, consider one 20 to 30-minute circuit weekly, including kettlebell swings, box jumps, slam balls or battle ropes. Weights should be 0-20 per cent of your one rep max (1RM). Power is the goal, not strength.’
Which other types of exercise should women in their 60s combine with power training?
‘Strength training is essential to limit sarcopenia and maintain functional fitness; try one to two 40 to 60-minute sessions per week, plus one to two 30 to 45-minute cardio workouts to maintain a healthy heart. Bookend every workout with a warm-up and cooldown to stay mobile in your joints.’
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