It is obvious that with age, physical performance affects and over time increases the risk of injury while training. Being aware of this fact and knowing the limits of our body is very important to continue training as we get older without suffering injuries.
We should know that with age certain changes occur that can affect our performance. That is why it is important to know them so that we can take them into account and not be affected by them.
The different changes of the human body:
When we are children, we grow and develop quickly. In adolescence our body composition and proportions change. This happens thanks to certain hormones. Thus, we reach our final size and shape.
Between the ages of 15 and 30, our physical performance is at its highest level if we train constantly. From the age of 30, the body changes again. This time, but slowly. Bones start to lose minerals and calcium, and as a consequence we lose bone density. The skeleton loses strength and we are more likely to suffer injuries, such as fractures.
The muscles retain less electrolytes, calcium and water. This leads to a reduction in muscle mass. So we also lose strength. Ligaments and joints also lose elasticity. The range of motion is reduced, causing the body to become more rigid. When this happens, we find it harder to perform any movement.
The cardiopulmonary system is also affected. We begin by losing elasticity in the lungs and muscle mass in the heart. Over time these perform less (absorb and transport less oxygen). This also affects the body’s resistance. It also makes us need more time to recover.
As you can see, after 30 years our body deteriorates. It loses strength, endurance, muscle mass and even range of motion. Body stiffness is also increased. We need more time to recover and it costs us more.
This affects our physical performance:
For all these reasons, we rarely see elite athletes over 35. This does not mean that they stop training completely. Therefore, we shouldn’t stop either, since exercising regularly has many benefits.
The good news is that endurance is affected differently than the other elements we have mentioned. Slowly contracting muscle fibers are not as affected. Those of rapid contraction are more affected.
Certain muscles are made up mainly of slow-contracting fibres. Which makes them very strong. They help us do long-lasting strength exercises and other resistance exercises. We use fast-contracting fibers to do explosive exercises. This helps us to train effectively despite the body’s changes due to age.
Another advantage that age provides is experience. Training for years allows us to develop balanced training schedules, taking into account recovery and training needs for optimal physical performance.
We will also learn to listen to our body when we are training to avoid or prevent injuries due to overexertion. Without forgetting the improvement of mental strength, which helps us to better withstand the efforts when training.
The passage of time and the changes in our body are not an excuse to stop training. You just need to listen to your body and adjust your training, intensity and effort to these changes to avoid injuries, train more effectively and according to your new needs.
If you don’t know how to adapt your training plan, it’s better to have a professional help you. He will take into account all your physical conditions and find the best exercises for you to continue training, keep fit and take care of your health.