Like it or not, every one of us is getting older, day by
day. Both fitness exercisers and athletes alike commonly wonder how aging
impacts performance—and what they can do to retain youthful fitness. Here are
six facts gathered from a workshop (www.sportsnutritionworkshop.com) presented by Dr. William
Evans, an exercise physiologist and expert on aging, muscles, and protein.
Perhaps the information can help you chart a healthy course into 2014 and
beyond.
1. The average person loses about 1% of their fitness per
year. Aerobic capacity goes down, particularly after age 60. Staying active
helps maintain a slighter higher ability to uptake oxygen than a non-athlete,
but the rate of loss is the same.
2 We lose muscle as we age, starting as young as age 20,
with a steady decline year after year. To treat this age-related loss of
muscle, you need to lift weights or do other forms of resistance exercise. Yet,
even strong athletes still lose some muscle with aging.
3. Body fat secretes adipokines (hormones) that have
negative effects on muscle strength and contributes to increased inflammation,
particularly after ages 60 to 70. Inflammation leads to heart disease and
diabetes. Hence, fatness can be a powerful predictor of disability in people
ages 50 to 75. Stay lean!
4. Muscle loss is the key reason why older people become
frail and end up in nursing homes. When they stop exercising, they experience a
steep drop in strength. The good news is they can do something about frailty:
lift weights! In only12 weeks, 60- to 70-year-old men regained the fitness they
had lost over 15 years.
5. Most strength
gains occur in the first 3 months of starting a lifting program due to early
neuro-muscular changes. The nervous system learns how to recruit muscles more
efficiently and this stimulates more muscle cells.
6. Strength training helps prevent bone loss. In a year-long
study with post-menopausal women, all of the women who lifted weights improved
their bone health. Those who did not lift weights lost ~2% bone density in one
year. Exercise is better than osteoporosis drugs—plus, you’ll get
stronger!
Here’s to good healthy and activity so you can enjoy “the
golden years” sooner or later.
Nancy Clark MS RD CSSD
Sports nutrition counselor, consultant, speaker
www.sportsnutritionworkshop.com (Philly 1/24; Pitt. 2/7; online 24-7)
www.nancyclarkrd.com (books, handouts, PowerPoint talks)
Nancy Clark's Sports Nutrition Guidebook NEW Fifth Edition
Food guides for soccer, new runners, marathoners, cyclists
Twitter.com/nclarkrd iPhone app: Recipes for Athletes
1155 Walnut St, Newton Highlands, MA 02461
Phone: 617.795.1875 Fax: 617.963.7408
Sports nutrition counselor, consultant, speaker
www.sportsnutritionworkshop.com (Philly 1/24; Pitt. 2/7; online 24-7)
www.nancyclarkrd.com (books, handouts, PowerPoint talks)
Nancy Clark's Sports Nutrition Guidebook NEW Fifth Edition
Food guides for soccer, new runners, marathoners, cyclists
Twitter.com/nclarkrd iPhone app: Recipes for Athletes
1155 Walnut St, Newton Highlands, MA 02461
Phone: 617.795.1875 Fax: 617.963.7408