Maintaining Your Fast Twitch Muscles After 50

As we age, our fast twitch muscle fibers are susceptible to declining strength and flexibility. But research shows targeted training can help preserve speed, power, and quickness.

What Are Fast Twitch Muscles?

Fast twitch (or Type II) fibers generate rapid, explosive contractions. They allow activities like sprinting, jumping, and sudden changes of direction. But fast twitch muscles atrophy more easily as we get older.

Age-Related Decline of Fast Twitch Fibers

Studies show the number and size of fast twitch muscle fibers decrease steadily from age 50 onwards. One study found 40% fewer Type II muscle fibers in elderly vs. young adults (Lexell et al, 1988).

This “fast to slow twitch shift” leads to loss of strength, speed, balance and coordination. It also increases injury risk from sudden movements like tripping.

Preserving fast twitch strength and rapid reaction abilities becomes increasingly important for fall prevention as we age.

Fast twitch fibers play a crucial role in quickly correcting balance disturbances. Age-related decline results in slower responses and reflexes, increasing injury risk from falls (Liu et al, 2019).

Exercises that improve fast twitch recruitment in the legs and core, such as squat jumps and planks with leg lifts, enhance stability and balance corrections. Maintaining power and controlled mobility reduces risk.

Maintaining Fast Twitch Strength

Lifting at higher intensities recruits more fast twitch muscle fibers. Multi-joint exercises, shorter rest periods, and explosive moves also target Type II capabilities.

One study found high-velocity training increased fast twitch growth in seniors (Mangine et al, 2018). Developing muscle power should be a priority.

Exercises to Prioritize:

• Power cleans

• Jump squats

• Plyometric push-ups

• Kettlebell swings

• Box jumps

• Broad jumps

• Hill sprints

• Resisted sprints

One study found high-velocity training increased fast twitch growth in seniors (Mangine et al, 2018). Developing muscle power should take priority over endurance training.

Preserving Fast Twitch Flexibility

Research confirms the pliability of fast twitch fibers diminishes with age, requiring diligent flexibility training. Dynamic, ballistic, and PNF stretching techniques can retain elasticity and range of motion.

Myofascial release and massage guns also help reduce stiffness and prevent strains in Type II fibers that occur with abrupt movements.

Supporting Lifestyle Factors

Good nutrition provides fuel and antioxidants to protect fast twitch fibers. Adequate protein intake and post-workout carbohydrates enhance repair and growth.

Quality sleep is also critical. Fast twitch fibers atrophy faster during poor sleep due to suppressed protein synthesis (Dattilo et al, 2011).

Key Takeaways

Though our fast twitch capabilities decline with age, targeted explosive strength training, power moves, and fast pacing can maintain Type II muscle health over 50. Supporting flexibility, nutrition, and recovery optimizes results.

Prioritizing your body’s natural fast motors preserves the speed, reaction time, and dynamism that make all movement a pleasure. Defy aging stereotypes by training to retain your quickness.