It is necessary to change the training after the age of 40 – 07/08/2023 – Equilíbrio

Aging doesn’t necessarily mean moving less. The key to lasting fitness, experts say, is envisioning the kind of athlete you want to be 20, 30 or even 40 years from now, and training smart in the present to achieve that future.

“If you dream of retiring and hiking the mountains of Hawaii, make sure you can do it now in the first place,” said Kate Baird, an exercise physiologist at the Hospital for Special Surgery in New York City.

Starting in your 30s, you lose between 3% and 8% of your muscle mass per decade, and more after you turn 60. Bone mineral density also begins to decline in middle age, which puts you at risk for fractures and osteoporosis. Your VO2 max, or your heart and lungs’ ability to take in oxygen and convert it to energy, also decreases.

Making a few changes to your habits early on can slow those declines and set you up for decades of physical activity, Dr. Baird said, from the functional (like chasing grandchildren and carrying luggage) to the fun (like playing tennis and running half marathons). .

Here’s how to get started, according to scientists and trainers.

Test your aptitude to learn your strengths and weaknesses

The best way to be proactive about your future is to assess your fitness today, said Grayson Wickham, a physical therapist in New York City and creator of Movement Vault, a stretching and mobility app.

The four main areas to check are strength, stability, mobility and cardiorespiratory fitness, he said, which typically decline with age. “The human body is extremely resilient,” Dr. Wickham said. “But the double-edged sword is that it’s so resilient that we can accomplish a lot — until we can’t anymore.”

For a professional fitness assessment, make an appointment with a certified exercise physiologist, physical therapist or personal trainer, who can work with you to create a personalized training program. Or test your fitness at home using online resources.

Testing a person’s physical condition can shed light on possible weaknesses or areas that need strengthening, Dr. Wickham said, helping to prevent injuries before they happen.

For example, if your stability is shaken, start doing exercises to increase your balance, such as single-leg stands and shifts, or exercises such as tai chi and pilates. Or, if you’re less flexible than you’d like, take up yoga or spend more time doing dynamic stretches.

The best way to measure cardiorespiratory fitness is to test your VO2 max with a physician or exercise physiologist, Baird said. Many wearable fitness trackers, including some Apple Watches and Fitbits, also offer estimated VO2 max readings.

“VO2 max is sort of your body’s overall functional capacity to do heavy lifting,” she said, and regular cardio and HIIT workouts can help you bolster it.

Mix up your workout frequently

As you age, you should, above all, strive to exercise 150 minutes a week of moderate to vigorous intensity aerobic exercise and two strength training sessions (15-20 minutes per session), which together can increase longevity and quality of life.

But how you use that time should look different from day to day or week to week, said Sarah Witkowski, an exercise physiologist and associate professor at Smith College.

“The body is great at adapting,” she said, but to maximize the benefits you must “keep your body ‘in guess’.” The variety is also good for heart health, including blood pressure.

Even small changes can be beneficial, she added. If you usually do lunges, try doing them in different directions every few days, or combine them with dumbbell bench presses. If you enjoy walking, once or twice a week choose a more hilly route or walk as often as possible.

Think beyond toned biceps and abs

Strength training can be a true fountain of youth if you approach it strategically. When we’re younger, our motivations are often aesthetic, said Amanda Thebe, a Canadian-based personal trainer who specializes in working with people over 40. But focusing only on isolated muscle groups, like the abs or biceps, often neglects the muscles we can’t see that contribute to health and strength.

“There’s nothing wrong with doing biceps curls and deltoid raises if you want to be pumped up in the summer,” says Thebe. But balance these exercises with compound movements—exercises that work multiple joints and muscles at once.

“Things like deadlifts and squats,” she said. “Things that move us up and down and side to side.” Prioritizing core muscles over visible abs will also contribute to overall strength as we age. Planks are a great option, and pelvic floor exercises help too.

Finally, to maximize benefits, you need a progressive plan, said Lauren Lynass, fitness platform physical therapist [P]rehab. Continually increase the amount of weight you lift or the number of repetitions.

“We don’t get better by doing easy things,” said Dr. Lynass. The more we intentionally challenge our bodies as we age, she said, the more equipped we’ll be for whatever physical feats we want to accomplish in the future.