By Gabe Sanders PhD, NSCA-CSCS
As we age, maintaining muscle health and mobility becomes increasingly important for our overall well-being and independence. A promising area of research that's been catching attention lately involves a type of exercise known as “ballistic training.” This might sound like something out of a combat training manual, but it's a very practical approach to improving muscle function and health, especially in older adults.
Ballistic exercises and movement
Ballistic exercises involve movements that are performed with a certain level of explosiveness and typically include a phase where the feet or hands lose contact with the ground or equipment, like in jumping or throwing. These high-energy movements are not just for athletes. High energy movements are great for our muscles' strength and power generation.
Recent research has shed light on the safety and feasibility of ballistic training, even for individuals with neurological conditions that affect mobility, such as stroke or Parkinson's disease patients. The findings are encouraging, showing that with proper supervision and adherence to safety protocols, these exercises can lead to improvements in muscle strength, power, and mobility without a high risk of injury.
Ballistic movements can enhance muscle function
For older adults, incorporating ballistic movements into their exercise routines, under the guidance of a healthcare professional, could offer a new avenue to enhance muscle function and mobility. The dynamic nature of these exercises can help simulate real-world activities, ensuring our muscles are ready for the daily challenges we face. While more research is needed to fully understand the best practices for ballistic training in older populations, the preliminary results are promising.
This form of exercise not only contributes to stronger, more powerful muscles but also supports the mobility that's essential for maintaining independence and quality of life as we age. So, the next time you see someone hopping or doing light jumps as part of their workout, know that they're not just playing around; they're actively working to keep their muscles youthful and vibrant.
Article’s Source
Cordner, Thomas, et al. “Ballistic resistance training: Feasibility, safety, and effectiveness for improving mobility in adults with neurologic conditions: A systematic review.” Archives of physical medicine and rehabilitation 102.4 (2021): 735-751.
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