Strength, Cardio, and Flexibility.
Weightlifting is popular for adults ranging from 35-54 years old but drops off significantly beyond age 55. Strength training can improve strength and power for adults of all ages, given the benefits of this type of exercise include preserving muscle mass and metabolic function. Research has proven that younger men and older men performing the same resistance training programs has found that the older men do experience strength gains and other benefits similar to those of younger men. “Resistance training may be the secret to keeping aging muscles you and aging adults functional and independent” (Kraemer, Fleck & Deschenes 2012).
With age and less physical activity the bodies ability to extract oxygen from our blood to power our muscles, the ability to produce energy and beneficial hormones, and cardiorespiratory functions dramatically decrease. However, adults over 35 who participate in daily aerobic exercise can improve these cardiorespiratory functions significantly. A gradual progression of exercise intensity toward high intensity interval training is safe when done correctly. Benefits can include improving your VO2 max and aerobic efficiency in a shorter workout period. Research had found that performing only a few minutes of high intensity interval workout could have show similar improvements to those gained from longer periods of less intense cardio exercises. Keep in mind that high-intensity interval training is strenuous on the body and is not recommended as a starting point but can be a goal to work towards.
Flexibility is important to ensure that aging muscles and connective tissue remain supple and elastic so that joints can move through their full range of motion. With the lack of dynamic, multidirectional movement or overuse of repetitive movements can lead to limited muscle extensibility and ultimately inhibit range of motion in mobile joints. If muscles lose extensibility, they also lose the ability to lengthen rapidly and to store potential energy, as a result, the possibility of muscle strain increases. It is also very important to use a variety of movement speed to ensure that the muscles maintain or improve their ability to rapidly lengthen and store mechanical energy.
While aging is unavoidable, adults with a sedentary lifestyle will experience quicker degradation of physiological functions and face a greater risk of premature death than adults who exercise regularly. In addition, exercise can mitigate the effects of aging and may actually promote healthier, more youthful physiological functions.