Once taboo to be considered an athlete beyond the age of 40, we now witness “athleticism” extending well into the later years of life. And as one continues along this path of movement and performance, there are a few things we must be aware of to be sure this is accomplished safely. The key to maintaining one’s ability to be mobile, be active and continue the path of fitness relies upon many variables. Obviously, limitations do exist. The evil “arthritis,” significant medical illness and the inevitable, lack of
desire, all contribute. For the purpose of this article, we will assume, chronic disease and mechanical breakdown are not limitations. So, what is it that keeps us going? First and foremost, the term homeostasis must be defined. The term means different things to different people. For our purposes, homeostasis is the body’s ability to regulate both internal stresses and external influences. This is with the goal of adaptation in order to keep us upright, in a physiologic steady state and balanced between catabolic and anabolic actions. In other words, all systems are in order and our body is on “cruise control.”
In order to keep moving, we need to define training types and the muscles that
are responsible for achieving gains through exercise. There are two basic types of training, aerobic and anaerobic. In its most simplistic definition, aerobic refers to utilization of the oxygen that we breathe to create energy and anerobic in contrast, refers to creating energy for training without the oxygen that we breathe. In a bit more detail, aerobic training utilizes oxygen to breakdown the carbohydrates and fats in our body in order to produce energy for muscles to contract. Anerobic training, in contrast, utilizes other body systems, not oxygen, to breakdown carbohydrates and fats to produce energy for muscles to contract. We all experience these two training types as witnessed by the feeling of fatigue and more
rapid breathing during exercise. This is the transition from aerobic to anaerobic training.
With regular workouts, aerobic fitness can improve approximately 20-30%. The obvious must be noted, as we age, fitness levels decline. However, thru training, we can slow the declines of aging by as much as 50%.
Let’s now review the muscle types in our body. There are three basic categories. But for the purpose of training, we will focus on one, the skeletal muscles. These are the ones which comprise our arms, legs and torso. They are categorized into Slow Twitch (Type I) and Fast Twitch (Type II). The slow twitch muscle fibers are smaller and resistant to fatigue and are those utilized in activities such
as jogging, a long walk, or any sustained activity. In contrast, the fast twitch muscle fibers are larger and more likely to fatigue, but are required for activities requiring a burst of energy, such as in a sprinter in the 100-yard dash or a weight lifter. Interestingly, there may be a preponderance in one muscle type vs the other in individuals as they are not uniformly distributed. Thus, one can see why certain athletes are better at running marathons while others may be better equipped for the 100-yard dash. In either case, training can improve performance. This is accomplished by physiologic mechanisms within our bodies which regulate muscle activity. This should ring a bell, yes, homeostasis. Our bodies
are in a constant state of change to maintain and maximize function by maintaining homeostasis.
The key for the exercise prescription as we age is to be realistic and set obtainable goals. Likewise, medical clearance and attention to co-morbidities is critical. Many of the so called baby boomers often set goals trying to “reverse the clock.” This is often unrealistic and leads to injury. While the training process is valid, doing so in a sensible concise manner is prudent. And the key is the ability to differentiate injury form training discomfort. As we age, we unfortunately make friends with an entity know as sarcopenia
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/
This term refers to the decrease of lean muscle mass, strength and performance which is associated with aging. One of the main reasons for this reality is that in aging muscle, protein turnover slows and as such muscle repair is hindered. This coupled with a decrease in our metabolic rates as we age sets up the finding of smaller muscles and decreased strength. There can be a 1-2% decrease in lean muscle mass per year from age fifty onward. Likewise, there can be a 10-15%
decline in strength per decade from age 50-70 and then this rate increases to 25-40% after the age of 70. More reason we MUST continue exercising and resistance training as we age. So, is there hope? Yes, adults between the age of 60-80, if trained properly, can experience a 20-30% increase in aerobic fitness and noted strength gains. In addition, exercising helps to alleviate depression, improves arterial compliance, reduces systolic blood pressure, increases cardiac efficiency, and improves utilization of glucose. In addition, cognitive function can not only be maintained, but improved through regular exercising.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/ While the governing bodies frequently change their exercise recommendations, suffice to say that adults should do at least 150 minutes (two hours and 30 minutes) per week of moderate-intensity, or 75 minutes (one hour and 15 minutes) per week of vigorous-intensity physical activity, or an equivalent combination of moderate-and vigorous-intensity aerobic activity.
https://www.health.gov/dietaryguidelines/2015/guidelines/appendix-1/
Aging is a continuum, not a decline. It can be a challenge, but there is a remedy.
Robert S. Gotlin, DO
119 West 57thStreet, Suite 212, New York, NY 10019
www.DrRobGotlin.com, orthorehab123@gmail.com
Associate Professor of Orthopedics at the Icahn School of Medicine at Mount Sinai
Associate Professor of Rehabilitation Medicine at the Icahn School of Medicine at Mount Sinai
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