Age, entropy, and exercise?

[gardener]

At almost 70 years of age, I am not entirely happy with my body. Three different kinds of ailments afflict my feet. I’ve had one nasty tryst with sciatica. I’d like to get my waistline down from 36”, although 36” is far better than the 42” I lived with for the two decades before the year 2000, when I got serious about exercise and the gym. My skills of balance are pretty crappy. and if I don’t make a conscious effort not to do so, I sometimes slouch.

But I do regard with satisfaction the changes that have taken place in my body over the past four years (the first two under my own steam, the last two under the tutelage of a friendly but highly demanding personal trainer). These changes are almost as pronounced as those that took place at puberty. Legs, arms, shoulders, back, chest--musculature in all these major bodily regions is sturdy and well-defined. I am also much, much stronger than I was four years ago.

And I was in very, very bad shape then. I couldn’t walk half a block without stopping to catch my breath. Lifting a 15-pound pile of newspapers and taking it out to the curb for recycling was almost beyond me. If I had allowed things to go on as they had been going--if I had let entropy take its natural course--there’s every chance that I would be using a cane today. Or a wheelchair. Or be dead. Two days ago, using a machine not free weights, I leg-pressed 480 pounds.

By far the most improvement has taken place in only the last four months. If I’d assign the number 10 to represent four years ago, and 90 where I am now, 35 of that 90 have taken place since mid-March--and that 35 stands for both increased strength and increased muscular definition.

Please be patient. I’m getting around to the question that concerns me--the difference that age makes as concerns the time it takes for the effects of serious, disciplined, progressively more challenging exercise to show up.

Here’s my hunch.

It took me four years to arrive at my present shape, which is pretty damn good for anyone my age--or anyone 55 for that matter.

If I’d started at age 50, however, I could have made the same kind of progress in two years.

If I’d started at 30, maybe a year and a half. And at 20, in nine months...

The exact numbers are unimportant. It’s the principle that counts: the younger you are when you start working out, the earlier you will see the result you hope for; and, conversely, the older you are, the longer it will take.

One reason that this principle is important is that the baby boomers are now reaching late middle age (which used to be considered early old age). Some, perhaps even many, of them may come to the same decision I did four years ago, to stay or slow down the rate of their physical decline--even, if possible, to reverse it--by hauling ass to a gym.

They may want to know how long it will take, and I think the answer is “well, it’s never too late, but if you and your grown up sons start coming to the gym together, your sons will show significant progress before you do.”

I think that in most things of importance the great law of the universe is that entropy mentioned earlier. Unless some countervailing effort is expended, the overall direction of our powers is down. (Thomas Gray, Elegy in a Country Churchyard: “The boast of heraldry, the pomp of power, And all that beauty, all that wealth e'er gave, Await alike th' inevitable hour, The paths of glory lead but to the grave.”)

At what age are we at the peak of our natural power and strength?

I’m not sure, but I think the most common answer would be between 18 and 22. That’s the answer I would have given during most of my life thus far, but not anymore. Having grandchildren--and observing their development more closely than I did with my own sons--I would say that what takes place physically in the first four or five years of life is qualitatively greater than anything that takes place in the next 65 years or more. Learning to haul yourself up on two wobbly feet; then to stand sure-footed and in balance, and allow yourself the fall that is the first step in walking; and then to run; and then to ride a bicycle--aren’t these really the greatest achievements of our lives, with everything else, even the achievements of the best athletes, mere improvements?

This line of thought originated in an exchange of e-mail with Quercus. We batted things about more or less on the basis of common sense and intuition, but I wonder if there’s scientific literature about the relations between age and the effects of exercise.

[Anna Kubit]

Just from observations and some reading, people who eat healthy and exercise regularly from the time they are born are much more fit in their future.

Someone who grows up on junk food will have a difficult time maintaining the right proportions. I know this from myself. In Poland, I ate very healthy, organic meals (fresh, grown vegetables, etc.), where here I learned to eat pizza, french fries and other very processed foods.

I was always very lean in Poland and no problems with weights/looks. After a few years of an American diet, I started to lose that "perfection" of great shape. Perhaps, this has to do with getting older, but likely it is due to an extemely reduced exercise program and a worse diet.

Gardener, I would agree with your speculation that exercise most matters when we are little; but I think it is very important to stress here that nutrition and exercise must be maintained all the way up through the years for it to have any splendid effect.

Would love to see something more scientific too.

Anna

[gregl515]

The only point I would disagree with you about is that I believe, if you continue exercising, your physical peak would be somewhere between 26 - 30. I don't have any empirical evidence, but from watching athletes and military people that seems to hold true.

[cappuccino]

Interesting topic Gardner, I was thinking the same thing the other day. I was wondering if there was any scientific evidence that being fit early in life will help your progress later in life, even if there are years in between where you're not in perfect shape. Is it easier to get back what you already had than to sculpt from scratch later in life?

For example, with me starting weight training at 33, will I be able to expect the same benefits/end results of someone that started much earlier? I'm definately in better "muscular" shape than I've ever been, but am wondering if it's realistic to think I could get the same place I might have been able to had I started 10-15 years ago??

Of course I'm all about starting new & expecting the best, no matter at what age!

[Colonel]

Nice post!

I know at 53 I'm leaner,stronger, and happier than I was at 33. with a lot more energy and needing less sleep.

I've lifted for 30 years, granted, not knowing what I was doing. but had someone told me, even 5 years ago, I would be eating the way I eat now, or lifting the weights I do now, I would have thought them insane. Guess the crazy one was me for waiting so long. I have set personal lifting bests and endurance bests in my 50's.
Next year I'm even thinking of a mini-triathalon!

Right now, my goal is my 35th HS class reunion this weekend, and being in better shape than when I graduated. I think there will be a few people surprised! LOL

I refuse to give into the 'old mean weak' BS!

[russ]

Someone who grows up on junk food will have a difficult time maintaining the right proportions. I know this from myself. In Poland, I ate very healthy, organic meals (fresh, grown vegetables, etc.), where here I learned to eat pizza, french fries and other very processed foods.

I was always very lean in Poland and no problems with weights/looks. After a few years of an American diet, I started to lose that "perfection" of great shape. Perhaps, this has to do with getting older, but likely it is due to an extemely reduced exercise program and a worse diet.

Hmmm.......this would suggest that Poles should be expected to be somewhat healthier than Americans. Actuarial charts for life expectancy fail to bear that out:

http://www.stat.gov.pl/english/serwi...larne/tab4.xls

http://www.cdc.gov/nchs/data/hus/tab...3/03hus027.pdf

Americans have higher life expectancy than Poles even at advanced ages.

Of course, nutrition isn't the only piece of the life expectancy puzzle (this is coming from someone who is very much unconvinced of the superiority of 'organic' foods in comparison to 'non-organic').

At what age are we at the peak of our natural power and strength?

I’m not sure, but I think the most common answer would be between 18 and 22. That’s the answer I would have given during most of my life thus far, but not anymore. Having grandchildren--and observing their development more closely than I did with my own sons--I would say that what takes place physically in the first four or five years of life is qualitatively greater than anything that takes place in the next 65 years or more. Learning to haul yourself up on two wobbly feet; then to stand sure-footed and in balance, and allow yourself the fall that is the first step in walking; and then to run; and then to ride a bicycle--aren’t these really the greatest achievements of our lives, with everything else, even the achievements of the best athletes, mere improvements?

The only point I would disagree with you about is that I believe, if you continue exercising, your physical peak would be somewhere between 26 - 30. I don't have any empirical evidence, but from watching athletes and military people that seems to hold true.

I'll see if I can find a decent reference, but I've read that peak strength is likely to be achieved in one's mid 30's. For an illustrative example, check out the World Strongman Competiton. I think that the winners are usually in their 30's.

I was wondering if there was any scientific evidence that being fit early in life will help your progress later in life, even if there are years in between where you're not in perfect shape. Is it easier to get back what you already had than to sculpt from scratch later in life?

I would guess that the answer is 'yes', but I haven't located any decent scientific evidence to support this assertion.

[camau71]

Great post. There is a truism. Use it or lose it. As age increases strenuous activities tend to decline. This is usually true for work and recreational activities. In males testosterone levels tend to drop, bone mass declines, cell function slows down. By age 70 the average male has lost most of his fast twich muscle fibers, which are largly responsible for explosive, powerful movement, without proper nutrition and load bearing exercise bone mass experiences a similar decline, immune system function becomes comprimised, etc.

That's the bad news, but as you have seen from your own experience, the body is very forgiving and responsive to consistent, strenous exercise, (within physical limitations of course). I do believe that with increased age there is an inveitable decline in celluar function and the ability to neutralize free radical damage, build new tissue, etc. In that regard I believe supplementation is critical. Vitamins, minerals, and certain other supplements may help slow the process.

I am approaching 54 with a few aches and pains which are minimized with consistent training. I started bodybuilding at 31 at about 180 lbs. I am an advocate for natural training. To me this means no drugs or testosterone boosters. My peak strength years were mid to late 40's. At 50 I quit competing as a bodybuilder and focused on maximal cardio/weight circuit training. My current weight is 215 with lower body fat than when I started. I believe this lifestyle while not easy, is the closest thing to the fountain of youth.

You are to be congratulated for your tremendous example. You story is very impressive. Many of people would have just thrown in the towel. I hope to be as active as you when I reach your age.

[gardener]

I went to this thread, since the topic has interested me for several years in a very direct and personal way--and of course then discovered that there was good reason the topic was attractive!

It's been a year. Progress continues, but at its slow pace.Still, with virtually every exercise involving weight I'm 5 to 10 pounds over where I was last summer. Aside from the gym, my wife and i have kept up kayaking. This year I can lift the kayaks to the car's roof rack without assistance. This summer we've also added dawn or dusk walks on the beach, always over an hour, often two hour or more.

Between last September and May i put on some unwanted weight, which is mostly gone now, thanks to a decision not to diet but simply to cut down on portion size.

[Marykaa]

You are an inspiration.
thanks for sharing!


(I know that this is an old thread.. but sometimes time is of no importance )

[Jeff Fisk]

Exercise is the fountain of youth. 80% of it is mental, too. To have the fortitude and attitude to maintain your health and fitness year after year is hard work. It may or may not seem hard, but you are putting in time on your biological clock to get more time out of it. I live the SEAL ethic everyday. At 36, I teach SEAL muscular strength and endurance training outside 5 days a week to people searching for the way. It unlocks doors of energy they never knew they had.
By the way, use it or lose it is right. So if you keep doing speed, agility, and power training up into your years, then do you preserve a percentage of those fast twitch fibers? I'm gonna find out. Keep it up, you are inspirational.

[Marykaa]

This summer, roller-bladeing near my house I crossed the sign I see every day.. "attention aux enfants" meaning be careful there are children that might be playing in the streets.. and I thought wouldn't it be nice if someday so many "old" people went outdoors to "play".. in the streets that they had to put up signs to so that drivers take care..

[johnacc]

Originally posted by Marykaa:
This summer, roller-bladeing near my house I crossed the sign I see every day.. "attention aux enfants" meaning be careful there are children that might be playing in the streets.. and I thought wouldn't it be nice if someday so many "old" people went outdoors to "play".. in the streets that they had to put up signs to so that drivers take care..

I would be happy to see kids playing in the street. Unfortunately I don't see the same number of kids playing in the streets as I did when I was younger due to TV's, computer games etc......

I think as time progresses we will see the age that people take up fitness increase.

[Marykaa]

Compared to when I was younger.. they have so many more TKD, gym, swim, judo, hockey, whaterver classes, and there are lot more cars... so I can't really compare how much actual sports they're doing.

[gardener]

In regard to school programs of socalled physical education there are two trends, one bad the other excellent. Some schools underfund or cut altogether anything demanding physical activities, sowing seeds for later ill health and poor fitness. That's bad. The excellent trend is emphasis on individual programs of fitness stressing weight work, running, walking, and so on. Growing up in Highland Park Texas in the 50s, I hated PE. It was all team sports, mirroring the football and other athletic teams. I got nothing out of it except shame at being chosen last. I was in my 60s before I discovered the joy of working out. I regard the old PE as really physical miseducation.

[Marykaa]

I totally agree with you.

Even the kids who are good in team sports.. so many of them stop playing as soon as they are out of highschool.

I think the system is ok here.. there will always be those who don't participate .. but at least they know that they "should" . Anyways.. outside the school system, there is a lot of publicity to participate in sports.. so I guess today, noone can say they didn' know that they should.

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[stephan]

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