Stop Aging-related Muscle Loss NOW!

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Age-related muscle loss and its associated losses in muscle strength and function are well documented; however, as well documented the problem is there have been very few solutions until now. New research (Franchi, 2019) has revealed that plyometric training significantly reduces the risk of age-related muscle loss, termed sarcopenia, and relieves some of the associated negative effects of sarcopenia like loss of muscle tone, strength, and function.

It sounds easy – add plyometric drills to active aging programs and the dilemma of age-related muscle loss is solved. The problem, of course, is that it is not that easy – as people age they lose muscle mass, but also tend to develop osteoarthritis which affects bone, joint, tendon, and ligament health, making jumping uncomfortable or worse, unsafe.

The question is how to get around the dilemma of age-related osteoarthritis so we can use plyometric training with active aging clients. First, it is important to understand how the research on plyometric training with aging adults was collected and what they found.

The Research

When researchers (Franch, 2019) set out to determine if plyometric training would positively impact age-related muscle loss the first thing they did was to develop a safer mode of plyometric training – one that was suitable to a group of aging participants. To achieve that goal they developed a device similar to a leg press machine where the exerciser used his legs to bounce his body weight off a trampoline. Where the device is similar to a leg press in the use of hip and knee flexion and extension and similar muscles it differs in that the user is positioned incline to the trampoline (seated upright and coming down on top of the trampoline rather than a decline leg press where the sled comes down on the exerciser or a machine leg press where the exerciser extends his legs directly out in front of him). It is important to note that the exercise equipment used in this study is unique to the study and not available to the general public.

The goal of the study was to examine the effects of a six-week plyometric training program on knee extensor (quadriceps) muscle size and power. 14 young men with an average age of 25 were compared to nine older men with an average age of 70. Each person trained three times per week; however, the training volume differed between the age groups:

• The young group did four sets of 30 repetitions each for the first 4 weeks, followed by five sets of 30 repetitions for the final two weeks.
• The older did three sets of 30 repetitions for the first four weeks, followed by four sets of 30 repetitions for the final two weeks.

The reason the training volumes differed between the two groups is that the pilot study showed that the training volume for the younger group of men caused too much fatigue in the older group.

To determine if the plyometric training was effective, researchers measured pre-to-post training changes in the quadriceps muscle, and what they found was that plyometric training resulted in increased muscle mass and power in young and older men.

The results of the study are not surprising as muscle mass and power are due to improved performance of type II muscle fibers and plyometric training is known to target them. Sarcopenia is a direct result of a loss of type II fibers, along with other factors. It is good news that aging muscle can respond quickly to plyometric training; however, the problem is applying the research with the general public in a traditional fitness setting where the research equipment is not available and safety is paramount.

Training Suggestions

To get clients started, try these strategies:

1. Strengthen the muscles that originate in the hips like the gluteals, quadriceps, hamstrings, and hip abductors. These are the largest muscles in the body and used in traditional lower body plyometric drills and play a significant role in balance that is required for plyometrics.
2. Strengthen the core muscles.

Lower body plyometric drills require strength and balance and produce a lot of impact forces. For those reasons, they may not be a good place to start, but a compromise is to use low-intensity upper body plyometric exercises like:

1. Kneeling power ball pass.
2. Medicine ball chest pass training.

Once lower body strength has been developed and balance is not an issue, start with a small range of motion jump squat or jump and reach drills.

Suggested Workout

*The general rule when determining the weight of the medicine ball is the ball must be heavy enough to slow the exercise but not so heavy to reduce the range of motion or make it difficult for the client to comfortably control the ball for at least 5 repetitions.

**To progress, after two weeks, add a 4^th set of 15 repetitions.

Plyometric training can reduce the likelihood and extent of age-related muscle loss and loss of function; however, care must be taken to ensure client readiness. The best practice is to start out with strength and balance building exercises for the lower body, incorporate upper body plyometrics where appropriate, and progress accordingly with lower body drills.

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Reference

Franchi, Martino & Monti, Elena & Carter, Austin & Quinlan, Jonathan & Herrod, Philip & Reeves, Neil & Narici, Marco. (2019). Bouncing Back! Counteracting Muscle Aging With Plyometric Muscle Loading. Frontiers in Physiology. 5;10:178.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is a physical therapy continuing education provider located in Las Vegas, NV.