Lifting weights is no longer confined to the realm of young athletes in local high schools. It has evolved into a fundamental practice for maintaining optimal physical function and health as we age. As our bodies go through changes in the nervous system, hormone levels, muscle mass, bone density, and metabolism, our fitness is inevitably impacted. However, the good news is that with proper exercise prescription, we can improve our overall health and slow down the negative effects of aging. In this blog post, we’ll explore the factors that affect our performance as we age and provide general guidelines for a workout program that promotes healthy aging.

Factors Affecting Performance as We Age

Loss of Motor Neurons

With age, we may experience a decline in motor neurons responsible for transmitting signals from the central nervous system to the muscles. This reduction in motor neurons can lead to fewer motor units available for recruitment during physical activity.

Reduced Muscle Fiber Size

Sarcopenia, the gradual loss of muscle mass and strength, is a common occurrence as we age. Smaller muscle fibers, which require less force, may be recruited earlier than larger muscle fibers, impacting motor unit recruitment.

Slower Activation Speed

Older adults may experience slower activation of motor units compared to their younger counterparts. This delay in activation can result in decreased speed and agility in movements.

Bone Density

Aging often brings about a decline in bone density, increasing the risk of  osteoporosis and fractures.

Metabolism

Age-related changes can lead to a slower metabolism, making it more challenging to maintain a healthy weight and increasing the risk of chronic diseases such as diabetes.

Cardiovascular Fitness

Cardiovascular fitness tends to decrease as we age, raising the risk of heart disease and other health problems.

Flexibility

Flexibility tends to diminish with age, increasing the likelihood of injuries and limiting

our ability to perform certain activities.

Programming a Workout for Healthy Aging

Metabolic Conditioning

Engage in at least 150 minutes of low-moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Maintaining cardiovascular health and work capacity is crucial for healthy aging.

Strength Training

Incorporate strength training exercises at least two days per week. Strength training helps preserve muscle mass, bone density, and metabolism, while also improving range of motion and reducing the risk of injuries. Consider following a periodized strength program that effectively manages stress and recovery.

Don’t Be Afraid to Go Heavy and Fast

To enhance motor unit recruitment and improve activation speed, focus on moving heavy loads quickly. This approach is particularly effective for developing type II fast-twitch muscle fibers. Utilize tools such as accommodating resistance, plyometrics, and tempo training to maximize your training potential.

Flexibility

Prioritize warm-up and cool-down routines as you age. Include movements that challenge your full range of motion to maintain joint mobility and reduce the risk of injuries. Exercises promoting balance and flexibility should be integrated into your workout program.

Rest and Recovery

Allow for adequate rest and recovery time between workouts, especially if you engage in high-intensity or high-impact exercises. This practice helps prevent injuries and allows for optimal muscle repair and growth.

Conclusion

At Totem Training and Performance, we firmly believe in improvement through movement and helping individuals reach their full potential. Aging should never be an excuse for diminished performance. Saying “it’s just old age” isn’t a good enough excuse for us. Don’t let it be good enough for you!

By implementing a well-rounded workout program that includes metabolic conditioning, strength training, emphasis on speed and load, flexibility exercises, and proper recovery your fitness goals can still be achieved later in life.