Ask yourself this: Why do you train ? Is it for performance? Is it to build muscle? Many people train for vanity. Yes it’s true that most people who are training are doing it to “look” good and the outcome results in becoming fitter because you are working out. However, you should start with training for performance and “looking good” will follow. However, many people are starting to put an age limit on their capacity for working out. Working out is great for looking good but did you every think that working out is also great for decreasing the aging process ?
Here is the sad sad truth about aging. The decline in physical ability begins in the mid-30s and continues until we die. While there are some impressive older athletes around, they’ll be the first to tell you that what they can do now is nowhere near what they could do when they were younger.
The physical slide affects everything, from fitness, to speed, to power. The heart loses roughly a beat per year from its maximum capacity, which is reached in the mid to late 20s. The heart’s ability to pump blood diminishes by 5-10 percent per decade, too. This is matched by a loss of aerobic fitness of roughly 10 percent per decade.
Strength has been shown to drop by 25 percent at age 65 after peaking in the mid-30s. That’s about 8 percent per decade. Interestingly, power also drops by about 8 percent per decade from ages 20 to 70. Also lose 8-10cm of lower back and hip flexibility as we age due to the changes in both lifestyle as well as loss of collagen.
But the news isn’t all bad. Newer research shows much of these age-related declines, like loss of muscle or bone density, could be offset if you continue training. I would assume if you’re reading this, you’re keen on staying as fit and strong as possible for life. So the real question isn’t whether you should continue moving, but what the best choices are to keep as much of your movement as you can for as long as possible. AND START NOW !
Here are the elements to focus on !
- Flexibility
- Power
- Strength
- Aerobic fitness
Remember, your primary goal is to maintain as many physical qualities as possible. For that reason, you should use as many different movements as possible every time you train. If you don’t use a movement pattern for a while, you’ll find getting it back as you age is far tougher than it was in your twenties and thirties. The basic format for a week of training looks like this:
Here is a sample workout for you !!
If you want to train for three days per week, total time 60-80 minutes per session
- Flexibility: 30 minutes of yoga
- Power: 2-3 different jumping, bounding, or medicine exercises work to maintain power and elasticity
- Strength: 3 strength exercises for 3-5 sets or 3-5 reps
Strength training examples:
- Session one: Single leg squats, renegade row, single arm bench press
- Session two: Deadlift, bench press, single arm rows
- Session three: Step ups, overhead press, pull ups
Don’t forget about cardio endurance !
- Three days per week, alternating with flexibility/power/strength
- Perform 30-90 minutes of steady state work at a heart rate of 120-150bpm
Just remember that is NEVER too late to start getting more fit and healthier as you age !!