Daily Dose of Coach #169 Effects of Aging

“In other words, the hormone rush, mental stimulation, the thrill of lifting heavy stuff or sprinting will actually keep you young.” Ben Greenfield

I began improving people’s physical status when I was 20 years old. Seventeen years later I’ve learned through wisdom and personal experience that age can be slowed down with training.

One of the primary goals in my program is to get people to be fitter than their age. Though our body goes through many physiological changes as we start hitting the 40's, it's still a poor excuse for bad fitness.

Author Ben Greenfield in his book, Beyond Training: Mastering Endurance, Health, and Life describes how age effects the physical body.

1. Your metabolism decreases 10% from your 30’s to your 60’s and another 10% from your 60’s forward. This meant you will gain fat more easily.

2. Your maximum oxygen consumption decreases significantly each decade from 25 to 65. This means more intense cardiovascular efforts may be more difficult.

3. You grow less responsive to energy stimulating hormones. As a result your maximum heart rate decreases, which can also decrease the intensity of hard efforts.

4. The total amount of blood that your heart pumps per beat as well as the ability of your muscles to extract that oxygen decreases, which decreases your cardiovascular capacity.

5. Your muscle strength peaks when you’re about 25, plateaus again when you’re 35 to 40, and begins to decline quickly, with 25% loss of peak strength by the time you’re 65. This is because loss of muscle fibers.

6. Your tendon, ligament, and joint elasticity decreases as “cross-linkages” form between soft tissue fibers in these areas. This can cause a loss of 2 to 4 inches of lower back and hip flexibility.

7. Your bone density decreases as you lose calcium, which can lead to increase risk of osteoporosis and fractures, especially in women.

No matter how old you are, these naturally occurring changes can be slowed down with training correctly. Training progressively and smart using a combination of mobility training, high intensity interval training, cardiovascular endurance, hypertrophy and strength training focusing on high quality movement can turn your life around. I’ve seen it first hand. I’ve seen people reverse the signs of aging. I’ve seen people continue to get stronger well into their 70’s and 80’s.