FAQS: training over 40; What 40-somethings should know about diet, exercise and metabolism

Muscle & Fitness/Hers, April, 2003 by Jaime Leggatt

You already know that aging is inevitable, but do you know how the resulting changes in your body affect your training goals and overall level of health? If you're nearing or in your 40s, read on to learn the answers to some frequently asked questions about training in the prime of your life.

Q How does the body change with age?

Some of the most noticeable changes that occur during the aging process include decreases in skin elasticity, energy levels and metabolism, and an increased risk of arthritis and osteoporosis. Inactive individuals will also notice a loss of strength. David Guzman, an ACSM- and ACE-certified personal trainer at Method Fitness in New York City, says: "After age 30, skeletal muscle mass begins to decline. The loss of strength with aging is primarily due to a loss of muscle mass, which in turn is caused by the loss of muscle fibers and a decrease in size of the remaining fibers."

Q What causes decreased skin elasticity, and how can it be prevented?

Most women will notice decreased skin elasticity during menopause, which usually occurs in their 50s. Loss of estrogen is the primary cause of these changes; about 30% is lost during the first five years post-menopause. This is followed by a decline of approximately 2% per year for a 10-year span, explains Jaci VanHeest, PhD, assistant professor in the department of kinesiology at the University of Connecticut (Storrs).

Before you reach menopause, take good care of your skin to avoid any drastic changes. "Avoiding excessive sun exposure and staying well hydrated are two important things you can do to maintain skin elasticity," notes Sheri Barke, MPH, a registered dietitian in private practice in Southern California and a faculty member of the UCLA Extension's Fitness Certificate Program.

"While no specific foods and supplements can prevent skin change with age, several nutrients play an important role in skin health. For example, dietary protein provides the building blocks for collagen--the major constituent of skin and bone that maintains elastic strength," she continues. "Vitamin A, Vitamin C and essential fatty acids are also important, and can easily be obtained by consuming several servings of brightly colored vegetables and fruits and small amounts of oils, nuts and seeds every day."

Q What causes a decrease in metabolism with age, and what can be done to change that?

Metabolism is typically associated with a person's lean body mass (or muscle mass), which, as mentioned, declines with age. "Resting metabolic rate (RMR) decreases about 2%-5% every decade past age 30, which amounts to about 50-100 fewer calories burned per day," Barke points out. "Starting at age 40 in women and 60 in men, we lose 6%-8% of our muscle per decade."

The good news is that you're not doomed to grow fat with age. Focus on activities that help maintain and build muscle mass, such as resistance training, as well as cardio activities. In fact, Barke says that after just two months of strength training three times per week for 40 minutes per session, women can recover a decade of muscle loss. Besides boosting muscle mass and metabolic rate, regular strength training can also decrease age-related bone loss.

Q What can be done about the increased risk of osteoporosis?

After age 40, the rate of bone loss exceeds the rate of new bone formation, meaning that bone density starts to decline and extra care must be taken to minimize this loss and the risk of osteoporosis. In addition to strength training, which increases bone density, make sure you get enough calcium and Vitamin D, suggests Barke.

According to Guzman, risk factors for osteoporosis include:

* Being a white or Asian female

* Being thin-boned or petite

* Having a low peak bone mass at maturity

* Having a family history of osteoporosis

* Premature or surgically induced menopause

* Abusing alcohol

* Smoking cigarettes

* Leading a sedentary lifestyle

* Having inadequate dietary calcium intake.

Q What can be done about the increased risk of arthritis?

Barke states: "Arthritis--including osteoarthritis, fibromyalgia and rheumatoid arthritis--is one of the most prevalent chronic health problems in the United States, and it mostly affects people older than 45. If a woman is overweight, weight loss may reduce her risk of developing osteoarthritis, particularly of the knee. For women with rheumatoid arthritis, omega-3 fatty acids in flaxseed products and cold-water fish may have beneficial effects on the immune system, thus lessening the discomfort of this disease.

"Physical activity, including exercises that use a full range of motion, is important to maintain joint health," she adds. "But don't overdo it; excessive exercise without adequate rest and cross-training can cause wear and tear on the joints and lead to osteoarthritis." Those with pre-existing arthritis should consult with a certified personal trainer for an individualized exercise prescription.

Q How should weight training and aerobic activity differ in my 40s?

VanHeest points out that if you've been active throughout your younger years, very little should change. "If anything differs, recovery is what you need to focus on," she remarks. "As you get older, you need more time for recovery. You need to be much more concerned about your progression and the risks of injury and overtraining."