How to achieve peak fitness after 40

Until recently, in sports, the age of 40 was considered excessive. However, we are increasingly seeing athletes like skier Lindsey Vonn, 40, and climber Chris Sharma, 43, making midlife comebacks. Maximum performance is still within the reach of the rest of us. Just look Ken Rideouta Nashville father of four who became solemn about long-distance running in his mid-40s and, by the time he was 50, was one of the world’s fastest marathon runners of his age.

You can absolutely be fitter in your 40s or 50s than you were in your 30s – it just takes effort, says Dr. Elizabeth Matzkin, an orthopedic surgeon at Mass General Brigham Sports Medicine in Boston. “And you have to approach training differently,” she added.

Many people make the mistake of continuing the same workouts they did from their 20s through their 40s and beyond, says Dr. Miho Tanaka, who also works at Mass General Brigham and directs the women’s sports medicine program. However, to build resilience in aging joints, most people need to completely change their exercise habits as they age.

“Your body will adjust, it just takes longer,” she said, especially if you’ve had a longer break from exercise. Strength and cardio are only part of the overall fitness equation. Perhaps in your 20s you could do without warm-ups, cool-down exercises, mobility exercises, and proper sleep and nutrition. But as you get older, they become non-negotiable, she said.

Why it’s harder to train as you get older.

Your muscle mass starts to fall in the 30s. Getting it takes more and more work as you get older, much more for the body fast twitch muscle fiberswhich are responsible for explosive movements such as sprinting rather than slow-twitch endurance muscles. That’s why more marathon runners peak in their 40s and fewer sprinters, Dr. Tanaka said.

In addition, the tendons and ligaments that support joints become weaker and stiffer due to the same decline in collagen that causes wrinkles in the skin, she added.

After the age of 40, your body simply cannot handle the repeated, intense exercise that it did in your 20s. However, you should not completely avoid exercises such as running or jumping. Tests suggests that weight-bearing exercise, especially higher-impact exercise, can support promote bone growth, which is especially vital for perimenopausal and menopausal women.

But influence should be introduced gradually. For example, if you’ve never run and decide to run a half marathon, it may take you twice as long to prepare for a race in your 40s than it did in your 20s.

First build the foundation.

Whether you’re a former college athlete who took a few decades off or a 50-year-old novice inspired by a 5K run, you need to start by building a foundation.

“If you start doing explosive movements like jumps and sprints before you have solid muscle strength and stability, you’re at risk of injury,” said Amy Schultz, co-founder of Contra Sports Club, a gym in Los Angeles.

Generally speaking, the longer it has been since you trained, the longer it takes to rebuild your base. Plan to exercise at least three days a week with two dynamic rest days for three to six months, she said. Focus on cardiovascular endurance, building muscle mass, and core, hip, and shoulder stability. Try to boost your exercise level slowly, by 5 to 10 percent each month.

Once you have a foundation of strength and stability, you can begin to incorporate athletic training that includes explosive movements, heavier weights, and higher intensity.

Former athletes will undoubtedly improve faster thanks to the muscle memory that allows them to recall specific motor skills, such as swinging a golf club or jumping on a surfboard. These skills usually return within a few weeks of starting to employ them again, Ms. Schultz said.

Balance intensity and recovery.

Giving your all at every workout may have been fine in college, but it probably won’t lead to gains in your 40s. As we age, it takes longer to recover from exercise. Recovery is vital during the base-building phase, but you’ll need even more of it as you boost the intensity.

This doesn’t necessarily mean more days off. Each sport has its own requirements, but generally speaking, as you get older, you should better cushion your training days. After sprinting intervals on the treadmill or lifting weights to failure, plan three moderate training days and one lightweight day, advises Mathias Sorensen, an exercise physiologist at the University of California, San Francisco.

Recovery days may include lightweight yoga or low-intensity cardio exercise. A golfer may work on rotational exercises or spinal mobility.

And no matter your age, these tough workouts should rotate every few months. Lifting the same weight for many weeks can cause a plateau in your training. You can confuse the number of repetitions, the weight or the amount of rest between exercises, Ms. Schultz said. If you need guidance, a personal trainer can support you develop a plan.

Don’t forget the little things.

Dr. Tanaka says that as we age, warm-ups, relaxation exercises and a vigorous diet become more and more vital. Things like foam rolling and mobility work are often more useful.

Ms. Schultz stated that you may also need to boost your protein intake to repair and rebuild muscles. It’s also vital for older exercisers to eat well and limit alcohol consumption, which experts say can be particularly problematic for physical fitness. Consider working with a dietitian and talk to your doctor about supplements to support joint health and bone density.

Sleep is another key part of the performance puzzle. If you have to choose between a full night’s rest and training, make sleep a priority.

“You can train and eat great, but you won’t be at peak fitness unless your sleep quality is an 8 out of 10,” Sorensen said. “Then our body regenerates.”

Jen Murphy is a freelance writer based in Boulder, Colorado.