How much training at what age?
There is of course sport, which is easier for us in younger years, but it is never too late. Each phase of life has its own special characteristics and it is worthwhile to adjust your training accordingly. But the most important thing is: Do what you enjoy!
From the age of 25: Varied training, providing an optimal basis
The situation: We have physically reached the level of our performance capacity. It is easy for us to learn new movement patterns, training stimuli show quick effects.
What’s happening in my body now?
At the age of mid-20s it is at its very best: the so-called anti-aging hormones DHEA, melatonin and the growth hormone somatotropin are abundant. Somatotropin is particularly important. As a natural doping agent, it ensures that we build muscle mass quickly. And, even better, it doesn’t break them down in the first place, even if we don’t exercise.
“At this age it is easy to do things with high technical demands and coordination,” says Prof. Albert Gollhofer from the Institute for Sport and Sports Science in Freiburg. Whether kitesurfing or downhill mountain biking, inline skating or snowboarding – now is the time to try out demanding sports. And the best thing is: “You profit from it later in life, because learned complex movement patterns are very stable in behaviour and can be easily recalled even at an advanced age”. The cardiovascular system, muscles and bones now react particularly well to training stimuli, so this is the time to lay the foundation for later fitness.
What can I do to stay in shape?
Jogging, football, martial arts, tango dancing – it doesn’t matter, the main thing is that it’s fun! Staying curious and experimenting is worthwhile: Could this be a sport for me that just fits into my life? Because at this age we also establish long-term habits and have to find out how exercise can be integrated into everyday working life. “You should always choose a sport according to your personal inclination, not according to common sense, so that you can enjoy it. But a mix of strength and conditioning training is ideal,” says Prof. Christine Graf from the Institute for Movement and Neuroscience at the German Sport University Cologne.
A total of 150 minutes of moderate exercise spread over the week or intensive training for 25 minutes three days a week should be it to not only maintain the condition, but to build up a little power and puff, recommends the World Health Organization. “I would include strength training at least twice a week in this workload and choose weights that allow the exercises to be repeated ten to twelve times,” advises Graf. By the way, moderate training means getting into a bit of a sweat and being able to talk while you’re doing it; intensive training means really sweating and panting properly.
From the age of 35: Plan time for sport despite great strain, reduce stress in a targeted manner
The situation: This phase of life is also known as the “rush hour of life”, often family planning and first career steps fall into this phase. Physically, we can usually cope with the high demands, but we should reduce stress hormones through exercise.
What happens in my body now?
With sports muffins, things now start slowly: Untrained muscles continue to deteriorate, fat pads increase. And many women still carry a few extra pounds with them after a pregnancy anyway. Prof. Albert Gollhofer considers this stage of life to be groundbreaking, because “in this demanding phase it is often decided whether to pursue a lifelong exercise or couch career. A high stress hormone level brings the metabolism out of balance, especially the hormone cortisol favours the storage of fat – both externally visible and in the inner abdomen. This so-called visceral fat is dangerous: it increases the risk of cardiovascular diseases and diabetes.
What can I do to stay in shape?
Use the so-called “stress buffer effect” of sport. Researchers found that a trained organism shows less strong physiological stress reactions than an untrained one. Albert Gollhofer therefore advises long, moderate endurance training at around 70, 80 percent of the maximum load, for example when walking, cycling or swimming, so that there is plenty of time for a chat. Shovelling out an hour twice a week – then you can cope well with the normal everyday madness. And: “Do as much shopping as possible on foot and take every staircase,” adds Christine Graf. “That’s the best butt and thigh training of all.”
From the age of 45: Getting the slowed metabolism going, tackling problem areas
The situation: Condition and strength weaken considerably without training. It is becoming increasingly difficult for us to maintain our weight or even lose it.
What happens in my body now?
There’s nothing to sugarcoat: At 45, metabolic processes are slowed down even further. With the effect that a 50-year-old woman has almost twice as much fatty tissue for the same weight as a 30-year-old. “Those who continue to live as before, who do not adapt nutrition and exercise behaviour to the reduced basal metabolism, will automatically gain weight”, says expert Gollhofer. The body also loses stability through muscle loss and the beginning of the hormonal change with the onset of the menopause. “The trunk in particular causes untrained problems, back pain is now particularly frequent,” the expert says. But the good news is that you can keep fit and healthy into old age and enjoy your life actively – with training stimuli that challenge the body to adapt and improve.
What can I do to stay in shape?
Move regularly and above all strengthen the muscles. The sports scientist Prof. Dr. Elke Zimmermann from the University of Bielefeld recommends regular strength training, during which targeted training against resistance is carried out. She advises heavy weights, at least twice a week, to challenge the body. In order to strengthen the lungs, running, cycling or swimming at high intensity is advisable, preferably twice a week.
“Constant exercise is particularly important for bone metabolism in order to prevent osteoporosis,” says sports physician Graf. “Women in this age group benefit enormously from strength training because there is a strong impulse on the bones.” Albert Gollhofer advises to train especially the trunk muscles, for example with Pilates. This also counteracts a bent posture and back pain. Just like yoga or mobility training for better mobility, by the way. If you have taken a longer break from sports, it is best to start off relaxed, for example by walking or swimming. But to be on the safe side, have a medical checkup if you have been completely inactive for years.
Important for all those who have always done sports anyway: From now on, it’s all about variety and thus about a holistic training of strength, mobility, condition and coordination.
From the age of 55: Coping with the hormonal changes, getting out of breath now and then
The situation: We are still in the middle of life, becoming more relaxed about our figure. But the change of the menopause can be quite a strain on us.
What happens in my body now?
The first aches and pains, usually signs of wear and tear on bones and joints, now more often reduce the desire to move. “The female sex hormones are reduced, the musculature is further reduced”, says Albert Gollhofer. Fat deposits are now frequently shifted from thighs and hips to the abdomen. In addition, the hormone deficiency activates bone-destroying cells and bone mass is reduced. Sports with abrupt stopping movements, such as tennis, or heavy load phases, such as handball, are less suitable for poorly trained people in this age group. Good to know: However, those who continue to do sports can still be very physically fit beyond the age of 55 – fitter than some 35-year-olds who are unable to move.
What can I do to stay in shape?
Build strength and endurance. “A good muscular profile improves the body’s overall energy balance,” says sports scientist Gollhofer. His colleague Prof. Dr. Ingo Froböse advises: “To slow down the age-related deterioration of the musculature, sarcopenia, we have to change the type of training. The muscles, bones and tendons need stimuli in order not to atrophy. Above all, we must also put strain on the fast muscle fibres, i.e. take weights or train more intensively.”
Important to know: For complete regeneration after a sports session, your body now needs a little longer than twenty years ago: about 48 hours after a stamina unit, up to 72 hours after a strength session. If you still feel exhausted after two days, you have taken on too much and should plan longer breaks.
Since the risk of diabetes also increases at this age, you can use endurance training to avert the threat of insulin resistance. Two units per week of moderate cardio training (cycling, walking, running, swimming) are sufficient – in addition to muscle training. Christine Graf also recommends Tai-Chi or Yoga if you are suffering from menopausal symptoms such as nervousness or hot flushes.
From the age of 65: Stay strong, don’t lose your balance
The situation: Muscles become less, the risk of falling increases. With the pension, life also changes fundamentally once again – and there is more room for daily exercise again.
What happens in my body now?
In terms of muscles, the degradation processes now predominate. The number and size of muscle fibres decreases, fat and connective tissue is stored. The loss of muscle strength doubles from 60 to about three percent per year. This is due to ageing processes, but also to a lack of exercise and an undersupply of proteins. This is where older people have an increased need. Nevertheless, the body continues to react to training stimuli until old age, even if not as strongly.
In the PACE study with marathon participants a quarter of the runners between 65 and 69 years of age were faster than half of the 20-54 year olds, every fourth of the older runners had only started training five years ago. However, too much ambition does harm: “You should slowly say goodbye to the challenge idea and accept that the body changes. It’s not good if you want too much,” says Ingo Froböse. The older we get, the more important physical fitness becomes for mental fitness as well: According to a study by the University of Illinois, people over 65 are less likely to develop Alzheimer’s if they exercise for at least 15 to 30 minutes a week.
What can I do to stay in shape?
Further regular endurance and strength training with sufficient regeneration (see from 55). However, if you suffer from heart disease, high blood pressure or joint problems, beginners should first consult their doctor. Also make sure you have enough protein, the building blocks of our muscles: The German Society for Nutrition (DGE) recommends a daily intake of 1.0 gram per kilogram of body weight from the age of 65 (for comparison: the recommendation for adults aged 19 to 65 is 0.8 gram).
Balance training is now also becoming more important and can be integrated into everyday life: Stand on one leg while brushing your teeth or do knee bends. “If our ability to balance is well developed, we have better posture and a better feeling for movement. This prevents injuries,” says sports scientist Dr. Volker Nagel from the University of Hamburg. “Many falls can be avoided.” And even if: Sporty senior women fall more easily and recover faster after fractures.