Under normal circumstances, men tend to reach their peak physical condition in their late 20’s to early 30’s. However as men age, they start to see a decline in the following areas:
Generally you will have your maximum amount of muscle mass by age 30. Barring any serious injuries or diseases, you can maintain your muscle mass until age 50. However after that point, you lose about five percent of muscle mass every ten years. Strength training of the major muscle groups (legs, back, chest, shoulders, arms and abdominal core) during the later years can help maintain what you have and slow the loss.
Men continue to build bone until about age 35. After age 65 though, we start to lose it. In 2010, 258,000 people in the U.S. over age 65 suffered a hip fracture. One out of every five of those died within a year from their fracture.
So it makes sense that the more bone you can create in your younger years, the less of an effect bone loss will have when you are older. Another way to help preserve bone as you age is performing moderate higher-impact activities that exercise the lower body, such as jumping rope and skiing.
As we age, the rate at which we burn calories slows down. Initially by retirement, it has slowed down by 10 percent. We lose another 10 percent after that. Because we are not burning as many calories at rest, but still eating the same, we tend to gain weight. You can offset resting metabolism slowdown through strength training. You can also increase your metabolism through high intensity workouts such as HITT. Muscle burns calories and the more of it you have, the more calories you’ll burn.
Much or our flexibility loss is due to the fibrils of collagen in our joints cross-linking which reduces our flexibility in our hips, lower back and hamstrings by 3 to 4 inches when measured by the sit and reach test. However, you can reduce the loss of flexibility by moving your joints through their range of motion. Dynamic stretching – stretching while moving the joint increases range of movement thus preserving flexibility. Certain types of yoga also helps maintain flexibility.
Finally, eating well allows you to have the energy you need for your cardio and strength training workouts. Focus on eating fresh fruits and vegetables, lean meats and high protein snacks. Because nutritional deficiency is a concern as we age, make sure you are getting adequate vitamins and minerals by taking a multi-vitamin supplement.