Скачать или смотреть Dust Off Your Fast Twitch Muscle Fibers: Reclaim Strength, Speed, and Independence

For those interested in a more comprehensive program, I’ve created a video course called “The Core-7.” In this course, I’ll guide you through the top seven fast-twitch exercises in detail. To learn more, visit thegaitwaygroup.com

Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group (thegaitwaygroup.com). Through this venture, he empowers active seniors with the knowledge and tools to “add life to their years.” For inquiries, contact Erik at [email protected].


When’s the last time you ran, jumped, or rolled around on the floor?

For many, it’s been years — maybe even decades. And that right there is the problem.

This lack of dynamic movement is one of the main reasons so many older adults gradually lose their strength, confidence, and independence.

Here’s why:
When we move with controlled speed and power, we activate our fast twitch (Type II) muscle fibers — the “golden nuggets” of aging well. These fibers are critical for doing everyday tasks safely and efficiently, and they’re our strongest line of defense against falls and injury.

But here’s the catch…

Most seniors are doing the wrong kind of exercise.
They focus on steady, repetitive movements like walking or light resistance training — activities that mainly recruit slow twitch fibers. These exercises are helpful, but they don’t maintain the power we need for real-world challenges.

Fast twitch fibers begin to atrophy as early as our 30s if they’re not being used. That decline continues unchecked into our 50s, 60s, and beyond — unless we intentionally train them.

After 20+ years as a physical therapist working with active seniors, I’ve seen this pattern play out again and again: well-meaning individuals following “safe” routines, only to realize too late that they’ve lost their ability to move with strength, speed, and purpose.

But there’s good news…

You can rebuild what’s been lost.
To move into the future with grace and independence, you’ll need to reach back into your past — and reawaken those fast twitch muscle fibers.

If you’re free of pain and have no medical restrictions, here’s a simple routine to get started:

⚡ 3 Fast Twitch Movements to Do Today:
Run in Place — 30 seconds
Rest — 60 seconds
Squat Jumps — 30 seconds
Rest — 60 seconds
Crawl Forward and Backward — 30 seconds
Start slowly. Focus on control, confidence, and safety. As you become more comfortable, increase your speed — because speed of movement is what recruits those powerful fast twitch fibers.

Why It Matters:
Faster = more powerful
More power = better balance, reaction time, and independence
This is your real anti-aging formula
Don’t let age rob you of your ability to move boldly.

Dust off those fast twitch fibers. Reclaim your strength. Step confidently into your future.

For those interested in a more comprehensive program, I’ve created a video course called “The Core-7.” In this course, I’ll guide you through the top seven fast-twitch exercises in detail. To learn more, visit thegaitwaygroup.com

Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group (thegaitwaygroup.com). Through this venture, he empowers active seniors with the knowledge and tools to “add life to their years.” For inquiries, contact Erik at [email protected].