Many experts indicate that when you reach the age of 60 you should exercise routinely. Many believe that by reaching old age you should change your habits and do much lighter physical activity. Nothing is further from reality since, in fact, if you have trained regularly, you will play with an advantage because you have an agile body and prepared to continue practicing sports on a regular basis.
However, experts such as Daniel Pérez Llorente and Raúl Higuero Alonso, from Re-Educate Studio, explain that although you can continue doing the same routine of training, we will have to focus on joint health. “The fundamental thing is to reduce the risk of injury,” they point out. And for this it is necessary to train consciously.
One of the points to take into account when exercising in old age is recovery. Julia Ndocky Ribas, from Club Metropolitan, insists that if she has trained for years there is little to change “hence the recovery requires a slightly longer time. We may find body composition somewhat more difficult to maintain or that muscle density or tone may decrease,” she notes.
It may seem strange, but as Ndocky Ribas explains, you have greater aerobic capacity as you age if you have previously trained. “With age and the accumulation of sports training we are becoming beings with greater capacity and aerobic resistance and slightly less tolerant to explosive-type efforts or those that require maximum strength.”
Another of the necessary aspects is the work of force in the exercise and this is how they explain it from Re-Educate Studio. “The most important thing at this age is strength training. A good strength workout as a proper progression or adaptation, not only will not cause pain but will most likely eliminate the previous discomfort that we may have. Also, they make us focus on the activity with elastic bands since it is to introduce materials that can facilitate the performance of exercises and gestures. Among the most recommended. .
Lastly, specialists fitness They usually talk about HIIT but less tolerance for the intensity of these workouts is detected, so they recommend making the transition to HILIT or, which is the same, High Intensity Low Impact. “It is characterized by the combination of intensive cardiovascular exercises with more relaxed and smooth movements focused mainly on mobility and prevention of ailments.” The result? A low-impact but equally intense workout. Regarding its frequency, the expert recommends sessions 3 or 4 times a week.