4 Safe and Effective Minimalist Workouts for 40+ Athletes

The first thing you need to do is understand that there are different types of muscles. There are the fast twitch ones (like your heart), slow twitch ones (your lungs) and then there are the type I fibers which have a high endurance. These fibers don’t get fatigued easily but they’re not very strong either. So these types of muscles will last longer than other kinds of muscles, but it’s still possible to work them out with some exercise. You’ll notice that there are four types of muscles: fast twitch, slow twitch, type I and IIa fibers. Fast twitch muscles produce a lot of energy; they’re the most powerful. Slow twitch muscles make up the rest of your body. Type I fibers are the strongest ones and they fatigue quickly while type IIa fibers are weaker than fast twitch but stronger than slow twitch.

So what kind of exercises can you do?

Well, you could do lots of jumping jacks or push ups, but those are too taxing for your joints. You might want to try some yoga poses like downward dog or lion pose. They’re easy enough that you won’t feel tired after doing them. Another option would be to do some leg lifts, where you hold onto something heavy and lift yourself up off the ground with it. This is another way of working out your legs without using weights.

However, you probably shouldn’t do these types of exercises often, or at least not too much. These are mainly for stretching your muscles out and making them not as stiff all the time. This may seem somewhat odd, but if you don’t take care of your muscles they’ll be much weaker than they could’ve been. When you’re young, your muscles grow if you use them a lot. Most people don’t realize this, but it’s true.

Muscles can get bigger and stronger if you work them out a lot. It’s a good idea to find an activity that you enjoy doing that involves using your muscles, because then you’re more likely to keep doing it. This is especially important for adults since exercising every day is very good for your health.

Are your eyes drooping?

If they are then you might want to stop reading now, because this is the part of the article where we get a little science-y.

As you know, your muscles are made up of different types of fibers. There are slow twitch, fast twitch and super fast twitch fibers in your body. We’ll focus on the first two for this article. The slow twitch fibers are smaller and less powerful but they also don’t fatigue as easily. The fast twitch are larger and stronger but they fatigue faster.

These two fiber types react differently to load (weight). When you lift a light weight many times your fast twitch fibers are recruited to help, but the slow twitch fibers can do most of the work. When you lift a heavy weight, your fast twitch are recruited first, with the slow twitch fibers taking over only when the fast ones reach their limit.

Every muscle in your body is made up of all three types of muscle fibers, but in different amounts. The more of one type, the more that muscle will be prone to develop in a certain way. For example, if you do a lot of heavy weight lifting your arms will get bigger because the heavy lifting will make your fast twitch fibers bigger and stronger. This is why it’s important to do different types of exercises. If you only do heavy weight lifting, then your muscles will get bigger, but they won’t get stronger.

You need to mix it up and challenge yourself.

The different types of muscle fibers have another important function in addition to just contracting to cause movement or force. They also control things like blood flow throughout your body. Under normal circumstances, your slow twitch fibers will control most of the blood flow leaving just enough for the fast twitch when they need it.

Sources & references used in this article:

Plyometric training effects on athletic performance in youth soccer athletes: a systematic review by AA Bedoya, MR Miltenberger… – The Journal of Strength …, 2015 – cdn.journals.lww.com

Scapular muscle rehabilitation exercises in overhead athletes with impingement symptoms: effect of a 6-week training program on muscle recruitment and functional … by K De Mey, L Danneels, B Cagnie… – The American journal …, 2012 – journals.sagepub.com

Game-based training for improving skill and physical fitness in team sport athletes by T Gabbett, D Jenkins… – International Journal of …, 2009 – journals.sagepub.com

The long-term athlete development model: Physiological evidence and application by P Ford, M De Ste Croix, R Lloyd… – Journal of sports …, 2011 – shapeamerica.tandfonline.com