Getting Fitter as you Get Older?

Does it seem as you get older that your body just cannot seem to do what it used to? Our body’s mechanisms do change as we get older BUT with planning they don’t need to change so fast or at the same rate of others around us.

Let’s examine the six critical components of physical fitness – speed, strength, endurance, temperament, flexibility and reactions and then ask what we can do to delay the aging process.

SPEED

As you get older your fast twitch muscle fibres atrophy, the power of the muscle contraction declines more noticeably than the force. This is because the amount of blood pumped from the heart in one beat stays basically the same but its contractibility decreases meaning the amount of blood is not being delivered as quickly. Even though on average our heart rate diminishes by approximately 1 heartbeat per minute per year and our VO2 max (the amount of oxygen that can be delivered to the muscles), can reduce by 9% each decade, if you have always been active you will be able to substantially delay this decrease and have greater economy of motion with slightly less explosive power.

STRENGTH

We lay the foundation of our strength in our 20’s and while most will not be able to develop strength after our 30’s, it won’t decrease much between 40 and 50 plus if you continue to train. However it is possible to develop strength – and build muscle well into our 50’s and 60’s – if you train smart and build adequate recovery time into your workouts. Plus concentrate more on functional and bodyweight exercises as we do with Vital Living’s Home Fitness programs (www.vitalliving.co.nz). Because the workouts are only about 30 minutes long, no more than 5 days a week, your body gets sufficient time to recover – and build strength.  

ENDURANCE

As we get older, the body compensates for the decrease in cardiovascular capacity by becoming more economical in energy use. As long as we continue training regularly, manage injuries sensibly, and have sufficient recovery time our endurance levels should maintain themselves.

TEMPERAMENT

When you are young you tend to go flat out all the time – and some of your decision making can be rash. As you get older you need to listen to your body more and learn to pace yourself. Also, as we age and our testosterone levels begin to drop, we need more time for recovery. We also need to pay attention to our nutrition more as our metabolism slows. We need to cut out processed foods and sugars and replace with fresh natural foods. As you get older you also take more notice of information and situations – you are not as impatient and make better decisions.

FLEXIBILTY

The increase of flexibility as we age although it is an irreversible process can be managed. Our tendons which attach muscles to bones become stiffer. At the same time, the collagen and fibres in our muscle joints become less flexible. As the synovial fluid in the joints, which act as lubricant also diminishes it’s no wonder we tend to end up feeling stiff and sore after a workout. We need to begin a regular stretching routine daily to mange this.

REACTIONS

As you age your body takes longer to react so the longer you stay in your sport the more chance you will have to improve your reaction times.

It’s the old cliché – “if you don’t use it you lose it”

For more information please email me at dennis@vitalliving .co.nz or visit my website ww.vitalliving.co.nz

Dennis Croll

Fit over 40 and living life to the fullest!

Vital Living

Eating to increase the benefits of your workouts and to increase your energy throughout the day isn't only about carbohydrates. Keep reading to find out what other foods and drinks will benefit your exercise routine.

What foods will provide the right fuel for your favorite exercise? Your body has different requirements whether it is doing aerobics or yoga, or an all out sweat-on-the-floor strength-training session. Matching your meals to your workouts can enhance your performance and endurance, and lead to a quicker recovery after your workout. The type of fuel your body needs varies, depending on your personal burn rate of fuel and what kind of exercise you'll be performing. You may need to experiment a bit to see what combinations of foods and drinks suit your body. Below is an overview of certain types of exercises and what is normally suggested as good fuel for your body when you are doing that exercise.

High-Intensity Exercise: Aerobics, Interval Training, Running

Use a mix of carbohydrates — foods with a low or medium glycemic index — to sustain energy and improve endurance during your workouts. Also, eat lean protein and healthy fats to help repair and maintain your muscle tissue after your workout. You also want to make sure you are getting enough calories to burn fat, not muscle and to keep up with your high level of activity.

Water (this should not be an afterthought): You don't need to go crazy with the amount of water you drink, but you do need to make sure you're replacing any water lost through sweating. The more you sweat, the less efficient your body becomes, and that will affect your performance. (more…)