The Best Age For Peak Fitness And What To Do When You Are Past It
On average, both men and women reach their physical peak in their late 20s to early 30s. Around that time your physical strength will start a slow decline over the rest of your life. This is approximately the same time that muscle strength also peaks. However, just because your strength peaks as a young adult, that does not mean you cannot enjoy a high level of fitness for many years.
In “Human Development: a Life-Span View” authors Robert Kail and John Cavanaugh point out that you can maintain your peak muscle strength for 20 or more years. This means that into your 40s and 50s, barring significant injuries or disease, women and men can enjoy very high levels of physical fitness.
After you hit your strength peak in your 20s or 30s, your muscle mass begins to decline, as does your bone density. However, it is still possible to use strength training to improve your muscular performance over its natural levels.
Unfortunately, what accompanies this declining fitness level are lower metabolic and heart rates. That combination can lead to the accumulation of fat and unwanted pounds.
And your flexibility begins to decline in your 30s. Over your working life you are going to lose anywhere from 3 to 4 inches of flexibility in your lower back, hamstrings and hips according to the “Encyclopedia of Sports Medicine and Science.”
Fortunately, you can effectively turn back the clock. Strength training, using either free weights or simply your body weight, stresses and fatigues your muscles. As they heal and repair, they grow stronger than before. High levels of oxygen are consumed, and lean muscle mass is created. This bolsters your circulation, respiratory system, metabolic rate, and even your flexibility.
How to Reach Peak Levels of Physical Fitness When You Are “Past Your Prime”
How exactly can you reach your peak fitness when you’re past the “prime” age of your 20s-30s? As it turns out, it is not as hard as you might imagine. But there are certain things that must be present if you are going to achieve physical excellence past your prime.
Study and preparation
If you are striving for peak levels of physical performance, you need to get your hands on information which has been proven to work for individuals in your particular situation.
Training up, and always pushing
One great way to keep your head in the game when you are seriously pushing your body is to train and work out with individuals that are in better shape than you are. And always push yourself for one more rep, one more set.
An honest understanding of your body
During the study and preparation stage, be very honest about what shape you are currently in to understand your limitations and weaknesses, as well as your strengths. You must stress your muscles and push yourself to the point of fatigue to strengthen your body and reach peak levels of fitness, but you must also do so intelligently.
Your diet dictates anywhere between 60% and 80% of how your body is going to look. So if you are striving to reach peak physical achievements, you are going to have to take care of yourself at the dinner table.
5 Impressive Peak Fitness Goals You Can Achieve
When you know where you are headed, it is a heck of a lot easier to get there. And some impressive fitness achievements can be accomplished whether you are 20 or 70. Choose one of the following 5 peak fitness achievements as your target, and you may be surprised at just how physically fit you can become.
Run your first marathon or half marathon
Running your first 5K, 10K, half or full marathon is an achievement you will never forget. And when you do, you are well on your way to excellent physical fitness.
Perform 50 or 100 push-ups without stopping
Being able to pump out 50 or 100 push-ups without resting is a sure sign that you are enjoying physical fitness levels which are well above average.
Knock down your waist size by 2 to 4 inches
If you reduce your waist size by 2 to 4 inches, you are contributing impressively to your overall health and fitness.
Go 1 week, 2 weeks or 1 month without eating any processed foods
If you can do this, you are going to be on the quick road to health. This is also approximately how long it takes to detox your body from the garbage you have been eating, and your new diet high in vegetables and fruits is a perfect complement to any physical fitness regimen.
Run, swim, bike a triathlon
Triathlons are tough. And even accomplishing a sprint triathlon (750 m swim, 20 km bike and 5 km run) is a serious physical accomplishment. Do not worry about your time, just finishing is impressive.