Strength training not only strengthens muscles but also improves running and cycling technique, ensuring optimal posture. As you age, it becomes crucial to counteract muscle loss and maintain overall fitness. Discover how targeted training can help you stay fit and perform at your best for longer.
Author:
David Schaad, MSc Physiotherapy, Head of Therapy at Medbase Bischofszell and Medbase Amriswil Center.
Strength training for endurance athletes: The key to enhancing performance and health
As a runner, cyclist, or triathlete, you’re likely aiming to boost your athletic performance and avoid injuries. Incorporating strength training into your routine is crucial for achieving these goals. Effective muscle strengthening can enhance your movement efficiency and sport-specific technique. Stronger muscles also provide better joint support, reducing the risk of injuries such as knee pain and Achilles tendinitis.
Focusing on core muscle training can improve overall body stability, contributing to better posture and more efficient movement technique, both in running and cycling. This type of training also helps to address muscle imbalances that may develop due to the repetitive nature of endurance sports. Additionally, strength training aids in maintaining bone density, supporting long-term bone health. Overall, building muscle strength can enhance endurance and speed, improving overall strength and the ability to sustain prolonged efforts.
Why is strength training particularly important for older endurance athletes?
As you age, your body tends to lose muscle mass and strength. This process can be slowed down or even reversed through regular strength training. After the age of 50, it is estimated that you lose about 2% of skeletal muscle mass each year, potentially leading to a 40% reduction by the age of 80. However, recent studies show that even older adults can rebuild muscle mass with proper training.
Strength training helps maintain joint mobility and stability, reducing the risk of injury and supporting athletic performance. It can also promote bone growth. Strength training enhances flexibility, contributing to overall fitness and preventing cardiovascular diseases and other age-related health issues. Ultimately, it allows older endurance athletes to remain active and competitive.
How much strength training should be done compared to endurance training?
The balance between strength training and endurance training depends on individual goals and fitness levels. Even 1-2 short sessions per week can lead to significant improvements. It is advisable to consult a physiotherapist or a movement science specialist to develop a balanced and effective training program.
While endurance capabilities tend to be maintained relatively well with age, recovery times increase. Thus, the combination of strength, mobility, and coordination training becomes increasingly important. Recovery time is crucial: between the ages of 60 and 70, it can take about four days.
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At what age should strength training be prioritized?
Aging is a continuous process that begins at birth, so there isn’t a specific age to prioritize strength training. The concepts of “age” and “performance” are relative and vary based on individual health, fitness level, and physical condition. Many older athletes often achieve better results than their younger counterparts in competitions, demonstrating that age doesn’t necessarily lead to a decline in performance.
Maintaining fitness in older age is closely linked to lifestyle. Staying active, maximizing your abilities, and setting realistic goals are key to staying fit and performing well, even as you age.
Effective Strength Exercises for Endurance Athletes:
- Wall squats with calf raises
- Dumbbell lunges
- Plank
- Hip dips in side plank
- Standing balance
- Plank with leg extensions on both sides
What should older people pay attention to during training?
As you age, your maximum heart rate tends to decrease by about one beat per year. Similarly, the maximum oxygen uptake decreases by about 1% per year between ages 25 and 70, but continuous training can reduce this decline to 0.5%. Overloading significantly increases the risk of cardiovascular diseases.
Between ages 50 and 60, body fat content changes, leading to about 2 kg of additional fat reserves despite training. There is a reduction in cellular structures in the muscles, which slows down lactic acid metabolism and reduces muscle mass and glycogen stores. Therefore, whole-body strength training becomes essential to maintain stability.
With age, flexibility decreases and the body tolerates high loads less well, while aerobic loads are better tolerated. After 40, you lose fitness more slowly compared to younger people, but it requires more effort to maintain it. Older athletes should focus more on complementary training while still participating in competitions, thus adjusting goals with age.
Conclusion
Strength training is crucial for athletes of all ages. It improves performance, reduces injury risk, and supports overall health. For older athletes, it is particularly important as it counters age-related muscle loss and helps maintain fitness and quality of life. A balanced combination of strength and endurance training, tailored to individual needs and goals, is key to a successful and healthy athletic life.
Who is Medbase?
Medbase is the largest multidisciplinary sports medicine network in Switzerland and offers specialized sports medical services for athletes, clubs, and sports associations at all levels of activity in sports medicine, sports physiotherapy, performance diagnostics, and training consulting.