Not long ago, 40 years were considered the limit in sport. However, more and more athletes, such as Lindsey Vonn, 40 -year -old, and 43, 43, have shown that it is possible to return to competition in maturity.
Maximum performance is also available to anyone. It is enough to see Ken Rideout, a father of four children of Nashville, Tennessee, who took the long distance races seriously in his forty and, when he entered at 50, he became one of the fastest marathoners in his category.
You can be more in form at 40 or 50 than at 30, but it will cost you more worksaid Elizabeth Matzkin, Orthopedic surgeon of the Mass General Brigham Sports Medicine de Boston. “And you have to focus the training differently,” he added.
Many people makes the mistake of continuing with the same exercises from 20 to 40 and moresaid Miho Tanaka, director of the Women’s Sports Medicine Program in the same institution. However, To strengthen aged joints, most people must completely modify their exercise routine.
“Your body will adapt, only it takes longer,” Tanaka warned, especially if there has been a prolonged pause in physical activity. Strength and cardio are only part of the performance equation. While at age 20 you could have dispensed with heating, cooling, mobility, nutrition and adequate dream, these elements become undeniable with age, he added.
Why it is more difficult to train with the passage of time
Muscle mass begins to decrease to 30 years. Winning it requires more effort over time, especially in fast contraction muscle fibers, responsible for explosive movements such as Sprint. In contrast, slow -contraction resistance muscles are better preserved, so it is common to see marathoners reaching their best level at age 40, but less sprinters, Tanaka explained.
Besides, The tendons and ligaments that support the joints are weakened and become more rigid due to the same collagen reduction that causes wrinkles in the skinhe added.
After 40, the body does not tolerate the same impact of youth. However, exercises such as running or jumping should not be completely avoided. Research suggests that impact activities can stimulate bone growth, which is crucial for women in perimenopause and menopause.
The key is to introduce these exercises gradually. For example, if you have never run and decide to train for a half marathon, you may need twice the preparation time at 40 than at 20.
First build the foundations
Whether you have been university athlete and pause for decades or that you are starting at 50 with a 5 -kilometer race, the first step is to establish a solid base.
“If you incorporate explosive movements, such as jumps and sprints, without a base of strength and stability, you will injure yourself“said Amy Schultz, co -founder against Sports Club, a gym in Los Angeles.
The more time it has passed since your last training, the longer it will recover the physical condition. Schultz recommends train at least three days a week with two days of active rest for three to six months. In this period, the approach must be in cardiovascular resistance, muscle strengthening and stability of the trunk, hips and shoulders. It is recommended to increase the intensity gradually between 5 % and 10 % each month.
Once the strength and stability base is consolidated, specific training can be incorporated for the chosen sport, including explosive movements and greater weight load.
Old athletes will progress faster due to muscle memory, which allows them to remember specific motor skills, such as flying a golf stick or jumping on a surf table. These skills usually recover in a few weeks of practice, Schultz said.
Balance intensity and recovery
Train 100 % in each session may worked at the university, but it is not ideal after 40. With aging, the body needs more time to recover from exercise.
This does not necessarily mean more rest days. Each sport has its demands, but in general, it is important to space intense training. After a sprints or weightlifting session until the muscle failure, it is recommended to do three days of moderate training and one of low intensity, explained Mathias Sorensen, physiologist at the exercise of the University of California in San Francisco.
Recovery days can include soft yoga or light cardio. A golfer, for example, could work rotation or mobility exercises of the spine.
Regardless of age, training should vary every certain months. Raising the same weight for weeks can generate a stagnation. You can modify repetitions, weight or rest time between exercisesSchultz suggested. For those who seek guidance, a personal coach can help develop an adequate training plan.
Don’t forget the details
With age, aspects such as warming, cooling and a balanced diet become more important, said Tanaka. It is also recommended to include mobility exercises and the use of the foam roller to release muscle tension.
In addition, It may be necessary to increase protein intake to favor recovery and muscle developmentSchultz said. In addition, it is essential to carry adequate food and moderate alcohol consumption, which can affect physical performance. Consulting with a nutritionist and a doctor about supplements for joint and bone health is also recommended.
The dream is another key piece in performance. If you should choose between sleeping well or training, it is best to prioritize rest.
“You can train and feed yourself correctly, but if your sleep quality is not eight over ten, you will not reach your best physical form,” said Sorensen. “The dream is when our body recovers.”
You cannot train at 40 at 20. However, with a strategic approach, the best days can still be to come.