Men in their late 20’s and early 30’s are generally thought to have reached their peak physical condition, but as they age, a decline in some health aspects starts to set in. These include:
The process of burning calories decelerates with age. By the age of 60 your calorie burning rate will have gone down by 10%, and will subsequently continue to slow down by 10%. This can cause weight gain since the resting rate of calories burned decreases even though your food intake stays the same. Strength training can help maintain your rate of resting metabolism. High intensity workouts can help boost your metabolism, because you can burn more calories by building more muscle.
By the age of 30, muscle mass has usually developed to the maximum amount. It is possible to maintain this mass till you are 50, unless there is any serious disease or injuries. From that point onwards, every 10 years a loss of 5% of muscle mass is seen. In order to slow down this loss and maintain muscle mass as much as possible, you can do strength training for the arms, shoulders, chest, back, legs and abdominal muscle groups.
Bone building continues to the age of 35 in men, but after 65 years, you start to lose bone density. Hip fractures were seen in 258,000 people in the U.S. in 2010, and in less than a year of suffering a fracture, one died out of every five.
These figures stress the importance of building more bone when you are younger, so that bone loss can be slowed down in later years. As you age, bone density can also be preserved with moderate lower body exercises like skiing and jumping rope, or any exercise that is high-impact.
Increasing age also sees a loss of flexibility in the joints owing to the cross-linking of fibrils of collagen. Tested with the sit and reach test, reduced flexibility by 3-4 inches was seen in the lower back, hamstring and hips. Agility can be maintained in a few ways, such as practicing yoga or taking the joints through a full range of motion. Another effective method is to perform dynamic stretching, where you increase your range of motion by stretching and moving the joints simultaneously.
Lastly, you need energy for your strength and cardio training, and that comes from healthy eating. Your diet should consist of natural, unprocessed foods such as lean meats, fresh fruits and vegetables. Nutritional deficiency can be controlled with supplements to meet your vitamin and mineral requirements and high protein snacks.
Wanting to reach peak physical fitness and actually taking steps to achieve it are two different things. Do you have what it takes to reach your peak? Reach Your Physical Peak shows you how to take your ambition and turn it into real results. Download now.