Speed + Power = Better Function

Today I want to talk about speed. No, I don’t mean how fast you drive, I mean how fast you train. Did you know that speed and power are two of the most reliable indicators of longevity and long-term health? The definition of power is Force x Velocity, so when we talk about power, we’re talking about how much resistance (weight: dumbbells and kettle balls) you train with and how fast you go (like how many squats you can do in 30 seconds).

More power equals better performance (also known as “function”), so when you train for power, you train for function.  As Functional Aging Specialists, the YPB Team, designs your workouts to help you train for power and speed. When we encourage you to do a particular exercise “as fast as possible,” we are trying to help you increase velocity. When your trainers encourage you to increase the resistance (get heavier weights than you used the last time you did that exercise), we are encouraging you to increase force. Remember, force times velocity equals power, so put it all together, and we’re working to increase power in all areas of your body. Increasing power means improving your functionality.

You don’t have to want to run a marathon or enter the Senior Games to need to train for power. Sure, if you play tennis or golf, you probably know that you can improve your game by increasing your power. But, for most of us, it’s the everyday things that are more important. If you want to be able to rise from a seated position (whether it’s the dining room table or the toilet seat) without holding onto something to pull yourself up, you need power. You need the power to play with the grandkids, go for a hike, swim, ride a bike, whatever you like to do. Training for speed and power also can help you prevent falls or spills because you not only strengthen your muscles, you improve your reaction time.

It’s been painfully clear over the last few months that we don’t “have power” over COVID-19, but we do have power over how we react to the stresses of dealing with it, and one of the best ways is to continue with your regular workouts and let the YPB team help you improve your health, and strengthen your immune system, and lung function. There are plenty of things you can do with little or no equipment to help improve your power, and – whether you’re joining us in the studio or from your living room – we’ve got you covered!

Submitted by Coach Cathy Hart, CPT-FAS

When you see Cathy, be sure to let her know you like the newsletter for YPB Members only. She’s the primary author, and I cannot take all the credit! Excellent teamwork, Cathy. You make us look good!

Let the Power and the Beauty of Poetry Lift Your Spirits

Some art forms require equipment, supplies and space. But you can write poetry anywhere.

And later in life, writing, reading and reciting poetry can help improve our wellbeing. It can move us beyond sadness; increase our ability to express ourselves and understand others; and provide a bridge for new relationships.

Expressing yourself brings health benefits like improved memory, lower stress and blood pressure, and long-term mood changes.

Plus, poetry offers prime opportunities to appreciate beauty or any emotion, and we could all use more of that.

In the US, April is National Poetry Month. And this April, in particular, is a good time to take a fresh look at poetry and the power it brings.

When we say poetry here, we’re applying the widest definition – not just the highly literary masterpieces we might have studied briefly in school. Poetry is, in fact, found everywhere. Think of your favorite songs, or messages found in greeting cards and advertisements.

As we’re spending more time at home, let’s take a moment to pull some poetry off the bookshelf, or find it online, and focus on the written word. How does reading a poem make you feel? What was the writer trying to share?

Sit down and express yourself in verse. You can follow a format or keep it free form. You can rhyme or not rhyme. Describe how something looks, feels, smells or tastes. Recall a memory. Describe your love…

Just choose each word carefully, and then see if you can think of a better word – more precise, less cliché.

Share your creation with a family member or friend. Or put it in a journal just for you.

It’s the experience that matters.

Are you afraid of falling?

But you might not realize that you need a comprehensive fitness approach to improve balance. As we age, fitness programming is necessary that requires a focus on all the components of functional fitness, including mobility, muscular-skeletal, and cardio-respiratory.

“Falling is insidious among older adults and requires a more nuanced approach than training, say, just for strength,” says Christian Thompson, a leading expert in fall prevention and treatment for mature adults.

‘Moving and grooving is complicated.’

Christian is a kinesiology professor at the University of San Francisco and owner of a fitness consulting company, Thompson Fitness Solutions. He also recently launched Mobility Matters to
help active adults improve function, prevent falls, and move with confidence. He is an author and frequent speaker and serves on the International Advisory Board of the Functional Aging Institute (FAI).

Christian believes exercise is “top of the line, 100 percent necessary” for fall protection and healing.

Lisa Grace Wright, an FAI specialist and owner of Your Personal Best Training Studio in Corpus Christi, Texas, agrees.

“We like to say that moving and grooving is complicated,” Lisa says. “One form of moving, like walking, involves only one aspect of six possibilities required for fitness that’s going to help people keep from falling.”

For instance, you might think it’s enough to practice exercise drills for mobility and agility but neglect the need to increase your speed – which is also essential to improve balance, says Jackie Bachmeier, owner/trainer at Evolution Fitness & Wellness in Houston.

Falling once doubles your chance of falling again, the Centers for Disease Control says. And that can lead to fear, says Sharan Tash, owner of TASH Wellness for Women in Chicago.

“Some people, once they’ve fallen, they let that fear stop them from living their full lives,” Sharan says.

Variety of exercise helps

People over 50 who haven’t had problems with falling still often worry about it. Even active adults can fall, despite their athleticism.

Christian encourages focusing on all aspects of fitness to take care of ourselves, rather than just one – like staying limber, for instance, or jogging regularly.

“You have to be a jack of all trades” to treat the danger of falling, Christian says.

The upside of this? Functional workouts designed for variety and fun. So you’re less likely to get bored and frustrated. Variety builds success.

Talk to us about your fitness and function goals – and, yes, whatever worries you have about falling or anything else. We’re here to guide you through the right kind of fitness program to keep you safe, fit and active.

Fear of falling? Don’t let it hold you back.