Playing sports at 60: expert recommendations

Exercise at 60: is it fair to change it according to age?

When you’ve been doing this all your life, you shouldn’t change the way you train just because you’re over 60. Nothing could be further from the truth. Indeed, if you have been training regularly, you will be at an advantage because your body will be agile and ready to continue exercising regularly. However, as explained by Daniel Pérez Llorente and Raúl Higuero Alonso, from re-educate studyAlthough you can continue with the same exercise routine, you will need to focus on joint health. “The main thing is to reduce the risk of injury,” they emphasize. And to do this, you must train consciously, choosing to do the right physical exercise at the age of 60.

Recovery is not the same

Julia Ndocky Ribas, from club Metropolitan, insists that if he’s been training for years, there’s not much to change. However, there are certain changes in our body that cannot be fought. One of them, as the expert explains, relates to variations in hormonal system that cause the body’s response to certain stimuli derived from physical activity to be different. “That’s why recovery takes a bit longer. We may find it a bit more difficult to maintain body composition or that muscle density or tone may decrease,” he says.

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Increase in aerobic capacity

It may sound strange, but as Ndocky Ribas explains, you have greater aerobic capacity as you age if you have trained before. “With age and the accumulation of athletic training, we become more capable and aerobically resilient and slightly less tolerant of explosive efforts or those that require maximum force.”

Hard work is still necessary

Although it may be necessary to reduce loads or exercise intensity, it makes sense to focus on strength exercises or on their intensity, by concentrating part of the training on the work of strength. That’s what Re-Educate Studio explains. “The most important thing at this age is strength work. Good strength work such as progression or good adaptation will not only generate pain, but will most likely eliminate any discomfort we may have had before. In addition, the work of strength will counteract the effects produced by age such as dinapenia or osteopenia”.

Exercises with rubber bands

This is one of the recommendations of the Metropolitan Club expert: introduce equipment that can facilitate the execution of exercises and gestures. Among the most recommended: resistance bands or rubber bands.

The transition from HIIT to HILIT

If practiced regularly HIIT but it turns out you’re less tolerant of the intensity of these workouts, the Metropolitan Club expert recommends switching to HILITWhere High Intensity Low Impact. “It features a combination of intensive cardiovascular exercise with more relaxed, gentle movements that focus primarily on mobility and pain prevention.” The result? One workout one low but still intense impact. In terms of frequency, the expert recommends sessions 3 to 4 times a week.

The benefits of pilates

Pilates is undoubtedly one of the best activities to do at any age, especially at 60. Tatiane Canario, CEO of Estudio de Pilates, a center associated with Urban Sports Club, explains it this way: “By performing the movements in a slow and controlled way, using elastic loads, we ensure that there is no pulling and braking, but tension and intention in all phases of the movement. It’s like making sure that there are no untimely compensations.” And he makes another point: not using weights doesn’t mean it’s not great strength training.

The importance of taking care of the pelvic floor

Since the weakening of pelvic floor is a frequent consequence of menopause and hormonal changes, the expert recommends working the pelvic floor both to improve urinary incontinence problems and to correct body posture. The pelvic floor is the set of muscles that close the anterior abdominal cavity. “This is why a weakening of the pelvic floor causes imbalances in the heart in its entirety “.

Other sports or activities

The options are many, but Julia Ndocky Ribas also recommends fitness disciplines submarine – they challenge the stability and resistance of heart; tai chi for less aggressive general training; yoga also work on the emotional part and body balancea combination of pilates, stretching and yoga for good postural work.

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