Question:
I'm interested in getting back into the gym on a regular basis. I'm
wondering about the differences between the way the human body reacts
to exercise stress when it's 35 years old chronologically compared to
a 25-year old body.
Basically, I'm trying to create my expectations, but I want to them to
be realistic expectations, too. I'm confident I'll have to put in
more effort to get the same gains and benefits as I did when I was 25.
I haven't found much luck sifting through newsgroups and websites for
more details.
Answer:
Most large incremental changes with age in exercise adaptation do not
appear until mid-40's and later, depending on the fitness of the
individual. However, a few things to consider are:
* volume and intensity will greatly determine the degree of exercise
stress to your body, especially during the first few weeks. Assuming
you have been sedentary until now, the stress from an acute bout of
exercise will be greater than if you were more physically fit from
routine exercise. Don't overdo it.
* a little bit of stress can be beneficial. A colleague has
demonstrated that short and acute stressors can enhance the immune
response. Conversely, as many researchers have demonstrated, chronic
stress is detrimental. In regards to exercise, chronic high intensity
training can suppress the immune system, rendering you susceptable to
illness and prolonged healing.
* oxidative stress by free radical production can be detrimental in
many ways, including oxidation (degradation) of protein molecules thus
increasing catabolism of muscle tissue. One of the best ways to reduce
this is adequate supplementation of anti-oxidants. Many studies have
demonstrated the protective effect of vitamin antioxidant
supplementation on exercise-induced damage of muscle cell membranes.
Anecdotal evidence lends support that this also reduces DOMS.
Remember that a little bit of stress is what pushes tissues and the
body to adapt and become more fit. It only requires common sense to
learn and know what your limits are and to limit your intensity and
frequency to avoid over stressing yourself. Otherwise, there is not
much difference between a 25 and 35 year-old.
