This article is to inform you on the effects of aging and help prevent injury, which seems more common as we age and exercise. We all know the importance of exercise and should want to stay active for the rest of our lives. The information herein will help the 35 and over crowd. But should still be taken into consideration for those younger as well.
I have found that as I’m getting older I can’t just jump right in and lift or run. I have to spend about 15 minutes warming up. This includes but is not limited to: foam rolling, active isolated and dynamic stretching and activation exercises for certain muscles. This pre-exercise protocol helps prepare my entire body for what’s to come. Then I progress to my workout whether it be lifting or cardio etc…Next are some changes we can expect as we get older. We have a say as to how much of this will happen to us.
Here are some of the differences we can expect to see in our performance as we age:
· Decrease in aerobic performance- maximal oxygen intake declines by about 5 ml.kg-1.min-1 per decade from 25 to 65 years of age, with some possible acceleration thereafter.
· Progressive decrease in muscle function and flexibility- strength peaks around 25 years of age, plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of peak force by the age of 65 years. The elasticity of tendons, ligaments and joint capsules is decreased as cross-linkages develop between adjacent fibrils of collagen.
· Athletic performance-The age of peak athletic performance depends upon the key functional element required of the successful competitor. In events where flexibility is paramount (for example, gymnastics and brief swimming events) the top competitors are commonly adolescents. In aerobic events, performance usually peaks in the mid-twenties, as gains from prolonged training, improved mechanical skills and competitive experience are negated by decreases in maximal oxygen intake and flexibility. Because of a longer plateauing of muscle strength, performance in anaerobic events declines less steeply, and in pursuits such as golf and horseback riding, where experience is paramount; the best competitors are aged 30-40 years.
There are nevertheless wide inter-individual differences in functional status at any given chronological age. In terms of maximal oxygen intake, muscle strength and flexibility, the best preserved 65-year-old may out-perform a sedentary 25-year-old. Whether assessing fitness for continuing employment or recommending an exercise prescription, decisions should thus be based upon biological rather than chronological age. Unfortunately, there is no very satisfactory method of determining a person's biological age, because the different biological systems age at differing rates.
(Shephard, R.J. (1998). Aging and Exercise. In: Encyclopedia of Sports Medicine and Science, T.D.Fahey (Editor). Internet Society for Sport Science: . 7 March 1998.)
A good pre-exercise protocol can greatly reduce injury which will help you to continue your training, whether it be power lifting, conditioning or bodybuilding etc…Which will allow you to train longer and offset some of the effects of aging (for a while at least). As you know, if the muscle and joints aren’t properly warmed up, excess wear and tear accumulates which leads to inflammation, altered joint mechanics and eventually injury over time.
Here are some common areas to address with foam rolling, active-isolated and dynamic stretching.
· Foam Roll (30-90 second hold on tender area)- hip flexors, outer thigh, glutes, calves and lats
· Active Isolated Stretching (hold for 2 seconds and release, 1 set of 5-10 reps)- calves, hamstrings, lats and inner thighs
· Dynamic Stretching (use of force production of a muscle taking joint through full ROM 1 set of 5-10 reps)- front and side leg swings (hams and inner thighs), scorpions (hip flexors) and prisoner squats (glutes, low back and lats).
I have found that doing these movements before training has greatly improved my personal workouts and has kept my athletes virtually injury free. This basic protocol will provide you with the longevity you need to keep you exercising longer and thus warding off the aging process.
I have found that as I’m getting older I can’t just jump right in and lift or run. I have to spend about 15 minutes warming up. This includes but is not limited to: foam rolling, active isolated and dynamic stretching and activation exercises for certain muscles. This pre-exercise protocol helps prepare my entire body for what’s to come. Then I progress to my workout whether it be lifting or cardio etc…Next are some changes we can expect as we get older. We have a say as to how much of this will happen to us.
Here are some of the differences we can expect to see in our performance as we age:
· Decrease in aerobic performance- maximal oxygen intake declines by about 5 ml.kg-1.min-1 per decade from 25 to 65 years of age, with some possible acceleration thereafter.
· Progressive decrease in muscle function and flexibility- strength peaks around 25 years of age, plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of peak force by the age of 65 years. The elasticity of tendons, ligaments and joint capsules is decreased as cross-linkages develop between adjacent fibrils of collagen.
· Athletic performance-The age of peak athletic performance depends upon the key functional element required of the successful competitor. In events where flexibility is paramount (for example, gymnastics and brief swimming events) the top competitors are commonly adolescents. In aerobic events, performance usually peaks in the mid-twenties, as gains from prolonged training, improved mechanical skills and competitive experience are negated by decreases in maximal oxygen intake and flexibility. Because of a longer plateauing of muscle strength, performance in anaerobic events declines less steeply, and in pursuits such as golf and horseback riding, where experience is paramount; the best competitors are aged 30-40 years.
There are nevertheless wide inter-individual differences in functional status at any given chronological age. In terms of maximal oxygen intake, muscle strength and flexibility, the best preserved 65-year-old may out-perform a sedentary 25-year-old. Whether assessing fitness for continuing employment or recommending an exercise prescription, decisions should thus be based upon biological rather than chronological age. Unfortunately, there is no very satisfactory method of determining a person's biological age, because the different biological systems age at differing rates.
(Shephard, R.J. (1998). Aging and Exercise. In: Encyclopedia of Sports Medicine and Science, T.D.Fahey (Editor). Internet Society for Sport Science: . 7 March 1998.)
A good pre-exercise protocol can greatly reduce injury which will help you to continue your training, whether it be power lifting, conditioning or bodybuilding etc…Which will allow you to train longer and offset some of the effects of aging (for a while at least). As you know, if the muscle and joints aren’t properly warmed up, excess wear and tear accumulates which leads to inflammation, altered joint mechanics and eventually injury over time.
Here are some common areas to address with foam rolling, active-isolated and dynamic stretching.
· Foam Roll (30-90 second hold on tender area)- hip flexors, outer thigh, glutes, calves and lats
· Active Isolated Stretching (hold for 2 seconds and release, 1 set of 5-10 reps)- calves, hamstrings, lats and inner thighs
· Dynamic Stretching (use of force production of a muscle taking joint through full ROM 1 set of 5-10 reps)- front and side leg swings (hams and inner thighs), scorpions (hip flexors) and prisoner squats (glutes, low back and lats).
I have found that doing these movements before training has greatly improved my personal workouts and has kept my athletes virtually injury free. This basic protocol will provide you with the longevity you need to keep you exercising longer and thus warding off the aging process.