We all know that our bodies change with time.  Due to stresses and differences from both internal and external sources, we simply do not live in the same bodies that we did 5, 10, or 20 years ago.  Much of what we do at Performance Fitness is in an attempt to counteract the negative changes that occur over time.  This month we are going to address these changes by decade, and make some programming tips to help you answer the assault of time.

The 20’s:

In your twenties your body is so strong that it can withstand most any type of punishment you can throw at it…and we routinely do!  This is also the age that we tend to fall prey to glorified body types, fad diets, and self loathing.  It is truly important to develop a positive sense of self and a good understanding of healthy practices at this age.  Our bodies tend to be leaner at this age, so cardio is relatively less important than later in life, but strength training should be a mainstay of your program.  We will never be able to build muscle, bone, or connective tissue strength better than now, so get on it and enjoy the benefits for the rest of your life!

The 30’s:

After the age of about 25, your basal metabolism begins slowing at a rate of about 1-2% a year.  The thirties are typically the years when we first notice the body changes we would rather not see.  Someone with a consistently healthy lifestyle may not notice them, but others will see that weight is harder to lose, strength is harder to gain, and keeping up isn’t as easy as it always was.  Now is the time to start incorporating activity into your lifestyle – taking the stairs, parking farther out in the lot, and sitting up straight at your desk.

The 40’s:

 This is the decade of the triple threat – gravity, hormones, and metabolism.  These three factors combine to really affect many people in their forties.  Regular exercise becomes something you should start to consider routine, like brushing your teeth, instead of something to do only when an event is on the horizon.  Your training program should focus on a balance of cardio, strength training, and flexibility; to maintain the level of function that you are used to and slow the loss due to natural factors.  Core training should be a regular occurrence, to protect the spine from injury and the belly from the natural pooch that we begin to see.

The 50’s:

Even the health enthusiasts begin to feel their metabolisms slow at this age.  Between natural decreases in testosterone in men, and menopause in women, hormones begin to wreak havoc on what we feel we should be able to do, lose, or gain.  We also begin to see the signs of overuse and inattention – tendonitis, slumped shoulders, and chronic back problems.  Exercise becomes such an important part of maintaining function that an everyday program with a good balance of cardio, flexibility, and carefully chosen strength training exercises becomes a necessity.  Make sure you are doing things the right way though; improper intensity or form could lead to injuries, which are even harder to fight back from in this decade.

The 60’s:

At this point in our lives, we feel the effects of age – arthritis, spinal stenosis, cartilage deterioration, etc.  Aches and pains shouldn’t be an excuse to give up on exercise, or to start for that matter, but should be handled with care to make sure nothing is done that will make them worse.  A qualified professional can guide you through proper exercises and intensities for cardio and strength training based on any limitations you have.  Stretching programs, classes, or practices (such as yoga) should be a big part of the program as well – to maintain range of motion in joints and aid in balance.