SERIOUS TRAINING 12
The Training Week and Aging
I’m posting this a few days early as I’ll be traveling the next several days. Back on the Monday schedule the following week.
In the past four weeks, I’ve described aging and aerobic capacity (VO₂ max). The bottom line is that as you age, your aerobic capacity naturally declines. It isn’t just an indicator of fitness—it’s also a reliable gauge of healthspan and even lifespan. When someone’s VO₂ max drops to around 15 mlO₂/kg/min, it becomes extremely difficult to maintain a normal lifestyle. At about this point, most people are reliant on a wheelchair and no longer live independently.
The rate at which your aerobic capacity declines is largely within your control. As I’ve suggested before, your goal should be to train consistently enough that the decline stays below 1% per year. With focused training, it’s even possible to reverse the downward trend—though this is most likely to occur when an athlete who has been inconsistent in their training becomes more committed to regular workouts.
As you age, your training routine will likely need to evolve. We gradually lose our capacity for work, and with that comes a growing need for frequent rest and recovery. This shift typically begins in our forties, increases in our fifties, and becomes a normal part of life in our sixties. Adjusting to this trend can be challenging, but the more committed you are to consistent training and incorporating regular rest and recovery, the better your performance—and overall training—will be.
In this article, I’ll offer some guidelines on how to structure your weekly routine so you can train consistently without accumulating excessive fatigue. Finding that balance can be tricky, but it’s essential for long-term success.
