As we grow older, maintaining muscle strength and function becomes increasingly important for preserving our independence and quality of life. One key aspect of muscle performance that often goes overlooked is concentric power — the ability of our muscles to generate force during the shortening phase of movement, such as when lifting an object or standing up from a chair. Understanding concentric power and its role in aging can help us appreciate why focusing on it is essential for long-term health.

Hint: It’s all in the water.

Swimmers typically have toned bodies due to several factors related to their training regimen and the nature of the sport. Here are some key reasons:

1. Full-Body Engagement: Swimming involves almost every muscle group, from the core to the arms, legs, and back. This comprehensive engagement helps build lean muscle throughout the body.

2. Concentric Resistance Training: Water provides natural concentric resistance, requiring swimmers to exert force against it, which builds muscle density and tone effectively.

3. Cardiovascular Conditioning: Swimming is an excellent cardiovascular workout, helping to burn calories and reduce body fat while maintaining muscle mass.

For years, Larry Heron - like many who thought they were doing right by their bodies - would run down the streets near his home in Wilton, Connecticut. As he left his home in the wee hours of the morning, he would tell his wife that he was “off to pound the pavement”. 20 years later, he is feeling the effects of all that pounding but is thankful to have found a new fitness routine as he seeks to live a longer more functional life through no impact cardio and concentric focused strength exercise.

Concentric exercises focus on the shortening phase of muscle contraction, where the muscle generates force and density. It is in direct contrast to eccentric exercise, which is when the muscle fibers tear while elongating. For much of existence, concentric only training was not possible as any weight we would pick up, we’d also need to put down. But now, in Fairfield County, Connecticut, a new fitness community serving residents of Wilton, Weston, Norwalk, New Canaan, Darien, Fairfield, Ridgefield, and Stamford, has cracked the code on concentric exercise and also made it a lot of fun. The benefits of concentric exercise include:

Form is crucial to an efficient and effective workout. Poor form - which often leads to injury - can counteract all the benefits that we receive from exercise.

Form First is the cardinal rule at FitSpan for several reasons:

Injury Prevention: Proper form helps reduce the risk of injuries by ensuring that movements are performed correctly, minimizing strain on joints, muscles, and connective tissues.

Maximized Effectiveness: Good form allows you to target the intended muscles more effectively, leading to better results from your workouts.

Muscle Engagement: Using the correct technique ensures that the right muscle groups are activated, promoting balanced development and strength.

Better Performance: Proper form can enhance your overall performance, whether you’re lifting weights, running, or engaging in any physical activity, allowing for more efficient movement.