Welcome

Okay so I am delivering some activity sessions for Total Tri Training at the weekend, which involves how to tweak and change exercise intensity and duration to still get the same results but to take into account the differing needs of bodies over 50, because it is an unfortunate fact, but our bodies change, the functions slow, and muscles repair less quickly as we age. 

So I thought I would share my knowledge/ research with you also. 

Firstly what actually happens in an ageing body?

Hormones, muscle mass and metabolism all reduce. This results in tightness of skin being reduced (wrinkles), also results in muscles becoming weaker, joints becoming more inflamed, bones becoming brittle and more prone to fracture and a tendency to increase in fat mass, as well as changes in memory, and nervous system function.

I won't go into the specifics but this is because the organs that produce our endocrine system (hormones) start to become worn out (in lamens terms) meaning they cannot produce the hormones required to help repair muscles, maintain muscles, to maintain collagen. I will go into a little more detail particularly with regards to menopause a little later. Muscle mass has a huge impact on metabolism, more muscle = higher metabolism, less muscle = slower one, therefore less muscle as we age, means a slower metabolism and a tendency to put on body fat. The metabolism/ breakdown of certain vitamins and minerals is also reduced, including those crucial in bone formation and density, (calcium) therefore bones become more brittle and more susceptible to breakage. The nervous system also sees a deterioration, most nerves are actually covered in a protective coating, called a myelin sheath this also deteriorates as we age, meaning the signals from the brain to the rest of the body are not as quick or sharp. Meaning we can lose track of things more easily, forget things more easily, but also lose balance and mobility more easily, as these are all controlled by nervous motor outputs. As well as this we start to see a structural and functional change in the immune system, meaning the organs that comprise the immune system (lymph, blood, thyroid, etc.) as well as the cells within the immune system (T cells, lymphocytes, WBC, RBC, etc.) all start to change shape/reduce/act differently. Thus making us more susceptible to infection/viruses. 

So what does this mean with regards to training/exercise?

Read the next instalment to find out....