
Motor Unit Training and Avoiding a Major Risk of Death after 60, ft. Dr. Stanfield, Dr. Carvalho
Physionic
Jun 30, 2025
Mindsip insights from this episode:
Prioritize power over strength to reduce fall risk in older adults
An older person can be strong but still have a high risk of falls if they cannot access that strength quickly, highlighting the importance of power over pure strength.
Incorporate motor unit training to counteract age-related muscle decline
As we age, the nerve-to-muscle connections break down, but this can be counteracted with 'motor unit training' which involves fast, powerful movements.
Incorporate resistance and balance training to reduce falls by 20%
Meta-analyses of randomized trials show that exercise, particularly resistance and balance training, reduces the number of falls in people over 60 by about 20%.
Recognize hip fracture risks to improve survival rates
For individuals over 60, a hip fracture carries a startling 50% mortality rate within the following year.
Train for power and enjoyment through tennis
Tennis is an excellent and enjoyable way to train for power, as it naturally incorporates fast movements, is social, and is something people are more likely to stick with long-term.
Train explosively with lighter weights to build power
To build power, you should reduce the weight you're lifting and focus on moving that lighter weight as quickly and explosively as possible.
Combat age-related power decline by addressing denervation
Power declines with age due to 'denervation,' where inflammation causes the physical connection between nerve and muscle cells to degrade.
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