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Through the Ages WHILE YOUR 20-SOMETHING-YEAR-OLD SELF PROBABLY DOESN’T LIKE A BURPEE ANY MORE THAN YOUR 55-YEAR-OLD SELF, THE REALITY IS THAT IT DOES BECOME HARDER FOR YOU TO ACHIEVE THE SAME PHYSICAL TASKS AS THE DECADES GO ON. WE ASKED THE EXPERTS TO BUILD YOU A TRAINING PLAN WIRED FOR MAXIMUM FAT LOSS, TONE AND DISEASE PROTECTION – NO MATTER WHERE YOU SIT IN THE CIRCLE OF LIFE.
PHOTOGRAPHY: THINKSTOCK
Words: Angelique Tagaroulias
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While we are all for heavy lifts at any age, there’s no denying that hormonal, physiological and lifestyle changes do occur at different life stages; so how you train effectively in your twenties is not quite the same as how you would for similar goals at 60 – just ask any middle-aged woman attempting a HIIT class six days a week. That’s not to say exercise becomes any more or less important as you age. One study published in the journal Circulation found that maintaining a healthy weight, regular exercise, a healthy diet, not drinking alcohol in excess and not smoking as a young adult reduces your risk of cardiovascular disease at middle age. So the best time to start, no matter how many candles are on your birthday cake? Now.
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While your twenties are often referred to as your prime – the time to travel, study, date, sip on Friday night cocktails with the gals and start working toward career goals – exercise physiologist AEP Ben Griffin (bodyologypps.com.au) says it’s also the perfect time to establish a fitness foundation and create positive habits. Strength and conditioning coach Victoria Burdon (vixfitlife. com) agrees, adding that training in your twenties can result in vast improvements in both strength and aerobic fitness. At 20 your body is able to adapt better to stressors and work out at higher intensities without risk of injury, while building and maintaining muscle becomes more difficult with age and recovery slows. “At this age, women have a greater capacity to improve their fitness and make lasting changes in their bodies to prepare for motherhood. It’s extremely important to build and maintain bone density, as this will begin to decrease around age 30 to 35,” says Burdon. “Many women will experience stress with study, relationships and careers, so exercise will help in dealing with these stressors and give the body mood-boosting endorphins and thus confidence. Women have higher levels of collagen in these years, so they are able to recover and repair their muscles more quickly from training; therefore, they can train at higher intensities and more frequently. “As these are child-bearing years for many women, it is important to have a strong, healthy body that can support reproduction and handle the stressors that come along with it.”
FOR FAT LOSS Women in their twenties to thirties are usually time poor and energy rich, making efficient workouts key. High-intensity interval training (HIIT) provides maximum calorie burn, both in-workout and for around 12 (and some say up to 48) hours post-workout due to EPOC (excess post oxygen consumption) or the ‘afterburn’ effect.
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This is lucky considering your twenties are also a time where you begin to gain a disproportionate amount of weight compared to other stages of your life cycle, according to Griffin. “There aren’t specific physiological factors that would account for this; it seems to be far more to do with lifestyle choices, so it’s a time when we need to be on high alert with our exercise and health choices,” he says. Taking advantage of your youthful energy and endurance by participating in two to three sessions of HIIT (short, intense periods of exercise followed by active rest periods) per week is a good way to shed the kilos. Think 20-second sprints on the treadmill followed by 30 seconds of rest. Ten rounds. Recent research has also indicated that HIIT training can help slow the ageing process. As part of a study published in Cell Metabolism, both women and men were asked to engage in three different training protocols: HIIT cycling, resistance training and a combined strength and interval
workout. The skin cells of those that biked were found to make more proteins for energy-producing mitochondria – a process that usually slows with age, resulting in poorer skin condition. Double win.
FOR MUSCLE GAIN This is the age where the body is able to recover and build muscle more easily, given favourable testosterone ratios, so it’s a great time to improve both strength and power. Higher training intensities are well tolerated, so keep the weight heavy and compound (multi-joint) movements such as the deadlift and squat as the basis of your program to support maximum muscle hypertrophy. “For general muscle strength and development, women should stick to resistance training with three sets of eight to 12 reps on three to four exercises for one body part,” says Burdon. “Doing this three days a week in conjunction with two to three high-intensity sessions is the perfect balance between strength and cardio to burn fat, build muscle and improve aerobic fitness.”
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At this age you will start to see a decline in strength, power and speed, but for some with an active background who have built cardio fitness from a younger age, Griffin says endurance actually peaks. After all, it takes years to build what Griffin calls your ‘aerobic engine’. “Even if you start training later in life, you can still expect to reach great levels of endurance fitness at this stage. However, if you are only just
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beginning your exercise routine, be mindful of starting conservatively and building progressively from there,” he says. “The benefits of exercise at this age include maintaining healthy body composition, hormonal balance, minimising health risks such as cardiovascular disease, offsetting muscle loss associated with sarcopenia and setting a positive example for your children if you are a parent.” Sarcopenia is the decline of skeletal muscle mass and function and strength, which occurs with age. In order to
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induce protein anabolism necessary for the protein synthesis associated with muscle mass, a protein-rich diet high in essential amino acids is essential according to BioMed Research International. Think lean meat, soybeans and lentils. Research confirms that physical inactivity is a key factor in the loss of muscle mass and strength as women age. Again, prevention requires the right foods and adequate exercise. “Women in this age group will experience an inevitable decrease in bone density, muscle mass and metabolism. This can be a very high-stress period with children, careers, family and financial responsibilities, which will take a large toll on the body,” says Burdon. “Increased cortisol levels from stress leads to weight gain, mood swings and low energy, all of which can be reduced with regular exercise. Exercise will assist with weight management as the metabolism decreases and preventing muscle and strength from deteriorating.”
FOR FAT LOSS Decreased hormones and metabolism means the body has a tendency to store fat more easily – hence why many 30-somethings find they can’t get away with late-night Maccas runs quite like they could in their younger years. “All sex hormones will change with age but progesterone (the hormone released by the ovaries) will decline the most rapidly. From age 35 to 50, oestrogen levels decline about 35 per cent, whereas progesterone levels decline by approximately 75 per cent,” says Burdon. “It’s not necessarily just the decline in these hormones that causes change in the body, but rather the imbalance between them. High levels of cortisol from stress (physically or emotionally) negatively affect
progesterone levels in the body, which can cause weight gain around the hips and belly. When progesterone and oestrogen levels are balanced, fat storage around this area is limited, so reducing stress can improve the progesterone to oestrogen ratio and prevent this fat accumulation.” The human growth hormone (HGH) and dehydroepiandrosterone (DHEA) (a steroid hormone) are important for maintaining a lean body, but also decline with age. “Strength training is the most effective way to increase HGH levels and maintain lean muscle, so it’s crucial for women to strength train as their hormones change. Although less intense forms of exercise such as yoga and walking are good to reduce stress and cortisol levels, they are not stimulating enough alone to maintain HGH levels and muscle,” says Burdon. Burdon warns that recovery is also slower at this age, so physical activity has a greater impact on both muscles and joints. For this reason, high-intensity training isn’t always the best option. The key is to listen to your body. “However, if the body still has the ability to perform and recover from HIIT, I highly recommend two to three sessions per week for fat loss and muscle retention until it is no longer suitable for the individual,” says Burdon. “If HIIT is no longer suitable, I would recommend 30 to 60 minutes of steadystate cardio (low intensity) with the aim to keep the heart rate at 50 to 65 per cent of your max as an alternative. When hormones become imbalanced, steadystate cardio can be an effective way to reduce cortisol levels from stress. That said, women should be walking as much as they can on a daily basis as part of a healthy lifestyle, aiming for at least 10 thousand steps per day.”
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Keep in mind that doing the same workout day after day is not going to be the most efficient way of losing fat, warns Griffin. He suggests combining strength training and cardiovascular workouts, such as circuit training, to add variety, and adds that diet is just as important when working toward fat loss goals.
FOR MUSCLE GAIN While building muscle isn’t an easy task, especially at this age where hormone levels decrease, muscle deterioration can be prevented through resistance training, which Burdon recommends performing a minimum of three times per week. Stick to the same training volume as your twenties, with three sets of eight to 12 reps on three to four exercises per body part. Just ensure you prioritise recovery. “This should be done along with some sort of cardiovascular training two to three times each week. Whether this is highintensity or low-intensity, women need to continue training aerobically to maintain fitness and prevent disease,” says Burdon. Although some trainers recommend split body training as recovery slows (read: training one body part per session, to allow for greater rest periods), Griffin believes it’s best to leave this to bodybuilders who train seven days per week. “I would opt for a full body workout followed by 48 hours of recovery after each workout. If you’re still struggling to recover between workouts I would reduce the intensity until the body is getting better adaptation, or include some extra recovery modalities into training such as walking, stretching, yoga, cold water immersion, contrast therapy or float recovery,” he says.
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As recovery continues to slow and joint health starts to diminish, your body is less likely to handle the same level of exercise as it did in previous decades. Mobility and stability also begin to deteriorate. Griffin recommends reducing the intensity and duration of your workouts while still focusing on strength training to maintain muscle mass and bone density. “You should look to complete two to three sets of 10 to 12 reps. If you are experienced in the gym you should include compound (multi-joint) exercises with free weights,” he says. “But if you are just beginning, typically start with simpler machine-based
exercises until you have the confidence to progress the exercises. Rest intervals should be about two minutes between each set.” As you age, your risk of developing certain health issues also increases. “If you do not start adopting a healthier lifestyle by this age, then health risks such as heart attacks, diabetes, obesity, high blood pressure and strokes start to become a genuine concern,” warns Griffin. The research tends to agree. The good news is that being physically active at this age can reduce your risk of a number of physical and mental health
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conditions later in life, including some cancers, dementia, heart disease, stroke, type 2 diabetes, osteoporosis, high blood pressure and depression, according to a research review published in the International Journal of Clinical Practice. Burdon recommends that women prioritise resistance training over aerobic training in this life stage. “This will help to maintain strength to carry out daily activities, as well as help with posture, balance and coordination – skills that start to deteriorate,” she says. “Light resistance training three to five times a week and low-intensity cardio (walking is good) two to three times a week is optimal to prevent health-related diseases such as heart disease, diabetes, and arthritis. Stretching or yoga becomes especially important for maintaining posture and range of motion, which can prevent aches, pains and injuries.”
FOR FAT LOSS Griffin and Burdon are united in reiterating the importance of consistent resistance training to boost your resting metabolic rate, along with a nutritious diet, to support weight management during a time you’re likely to see changes to body composition. At this life stage there’s a decline in testosterone, progesterone and other hormones, and metabolism slows, making your body more susceptible to storing fat. And losing it becomes increasingly difficult. Lower intensity cardio is great for the days between resistance bouts, to support muscle recovery and to keep the blood moving. Opt for low impact versions that are kinder on the joints: think cycling and swimming. “I’d recommend a minimum of 30 minutes of low-intensity cardio three times per week, or up to one hour twice per week. Duration may depend on the form of exercise; for instance, a 30-minute steady-paced run or a 30- to
60-minute power walk would be ideal,” says Burdon.
FOR MUSCLE GAIN Muscle degeneration continues to occur and women should also be working toward preventing loss of bone density and osteoporosis according to Burdon. “Low-intensity resistance training will help maintain muscle mass throughout the ageing process. Using lighter loads and high reps is a safe and effective way to load the muscles enough to maintain bone integrity and muscle. Women don’t need to continue lifting heavy loads, as the risk may outweigh the benefit,” she says. Proper form and tempo to avoid injury are key given common loss of stability – if your deadlift feels too shaky, ensure you optimise movement first using steady progressions.
A moment on menopause And then there’s the other inevitable change you’re likely to experience during this age bracket: menopause. According to the Australasian Menopause Society, most women will experience menopause between 45 and 55. Fertility declines in your forties and chance of pregnancy reduces significantly, to around one per cent in your fifties. While weight gain can be an issue during this time, many women also experience the dreaded hot flushes and aches and pains. In addition, hormonal changes such as a decrease in oestrogen and lower levels of serotonin (the ‘happy’ chemical) affect mood and sleep. But the good news is exercise can offer some symptom relief. A study published in the journal Menopause revealed that a more sedentary lifestyle can lead to middleaged women suffering more severe symptoms during menopause. The more
sedentary women of the 6,000 sample were more likely to be obese and to suffer from depression, anxiety and insomnia than their more active counterparts. “Oestrogen levels are extremely low through menopause, making weight loss extremely difficult, especially around the hips and belly. With reduced hormone levels, women experience lowered energy, metabolism and mood, which can be improved with daily exercise. Women will also experience a loss of posture, coordination, balance and flexibility, leading to daily discomfort and increased risk of injury,” says Burdon. “During menopause many women will experience extremely low energy, so strength training may not always be a viable option. I would recommend walking, swimming or biking as a great way to keep moving, which will still boost endorphins and get the blood pumping on low energy days.”
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