Understanding Deep Muscles and Ways to Strengthen Them.

As we age, many people grapple with a decrease in strength and diminished agility, often stemming from the degeneration of deep muscles. Deep muscles, responsible for generating momentary bursts of significant force, are primarily distributed in the buttocks and calves.

 

Particularly, after crossing the age of 30, a decline in mitochondrial function results in reduced Adenosine triphosphate (ATP) production, leading to a rapid deterioration of deep muscles. ATP serves as the energy source when muscles exert force, and its scarcity accelerates the degeneration of deep muscles. Consequently, there is a decrease in muscle response speed and instantaneous force, making daily activities challenging and increasing the risk of fractures or falls.

 

To address these issues, let's explore methods to strengthen deep muscles.

 

By incorporating these effective methods to strengthen deep muscles, one can mitigate the age-related decline in strength.

 

Squatting

Squats are an effective exercise that engages deep muscles, providing stimulation to the thighs, buttocks, and calves, effectively strengthening deep muscles. To perform squats correctly, stand with your feet shoulder-width apart and bend your knees with a straight back and relaxed shoulders. When executing the sitting motion as if there were a chair, ensure your knees do not protrude beyond your feet. Ideally, repeat the motion of sitting and standing 10 times for 3 sets until your knees are bent at a 90-degree angle. However, if you have knee arthritis, it's advisable to bend your knees only halfway to alleviate strain.

 

Increase Exercise Speed

Elevating the speed during exercise enhances the strengthening of deep muscles. While maintaining your usual exercises, try adding speed to forceful movements. For instance, in the motion of sitting and standing, rising quickly and sitting down slowly can be effective. Additionally, activities requiring swift movements such as jumping rope or jumping exercises contribute to deep muscle enhancement. Increasing speed to improve muscle strength can enhance both deep muscles and overall body function.

 

Use Compression Bands

Blood Flow Restriction Training (BFRT) is one effective exercise method to strengthen deep muscles. By using compression bands on the thighs, buttocks, and calves during exercise, blood flow is restricted, creating an anaerobic environment. This prompts rapid development of deep muscles, leading to muscle hypertrophy and increased strength. Inducing anaerobic metabolism stimulates the secretion of growth hormones, contributing to the growth of skeletal muscles. This method is also employed in rehabilitation exercises and athlete training.

 

By incorporating these effective methods to strengthen deep muscles, one can mitigate the age-related decline in strength. Consistent exercise is crucial for healthy aging, and reinforcing deep muscles can minimize discomfort in daily life. Tailor an exercise program based on individual health conditions, and through persistent effort, strive to maintain a robust physique.