Why do we get slower as we age?

Female masters athlete competing — *Credit: CrossFit: https://www.instagram.com/crossfit*

While it's widely accepted that we tend to slow down as we age, have you ever stopped to wonder what exactly it is about getting older that actually slows us down? Is the decline in pace due to weakening muscles? Diminishing lung capacity? Or is it the wear and tear from decades of use on our muscles? In this blog post, we'll delve into the research surrounding these questions

Unmasking Age-related Declines in Athletic Performance

While the positive impact of exercise on health and longevity is well-documented, recent studies have sought to unpack the age-related changes that tend to shadow these benefits. Today we will be referring to 3 studies which I’ll reference below (Ganse 2021., Pickering 2021, Reaburn 2008), each investigating the shifting landscape of athletic performance as age catches up with athletes.

So what exactly is it about getting older that actually affects our performance?

Mastering the Game, Despite Aging

One study explores the effects of ‘aging’ athletes over 35 years (not my words, theirs) who continue to compete in sports. Though these athletes demonstrate higher performance levels and better health than non-athletes of similar age, an inevitable performance decline sets in, particularly after 70 years (Ganse 2021). I’m willing to bet most people reading this blog right now have at least a decade before reaching that point (however, if you’re already in that age bracket then welcome, how exciting I get to serve you too!) This decline can be attributed to loss of muscle mass, diminished power and force generation, reduced flexibility, and cardiovascular function impairments.

Note to self - must do more yoga.

This research has found that extreme endurance exercises (like long-distance running or cycling for a long time) can actually have some negative effects on older athletes, particularly men. The risks include things like irregular heartbeats), build-up of plaques in the arteries, which can lead to heart disease, and a widening or swelling of the main blood vessel that carries blood from your heart to the rest of your body (aortic dilation). Yikes!

Female masters athlete competing at the Nobull Crossfit Games — *Credit: 2023 NoBull CrossFit Games*

The study also challenges the common belief that athletes' performance declines faster as they get older. Instead, the researchers found that the rate at which performance decreases over time is pretty much the same, regardless of an athlete's age. I don’t know about you, but I think this is kind of exciting news.

This was true in both the data collected over a long period of time from the same individuals, as well as data from different people of various ages at the same point in time..

One of the key findings from the study is that starting sports from a young age and keeping at it consistently can help people maintain higher fitness levels even when they get older. This means that staying active throughout life has lasting benefits.

Sprinting Against Time

While sprint performances typically peak in an athlete's 20s, the presumption was that a decline in performance was attributed to reduced strength capacities. However, (Pickering 2021) broadens this perspective by considering the degradation in neuromuscular infrastructure. This degradation causes a decline in both strength and movement coordination.

The authors suggest training strategies aimed at counteracting these declines, recommending nutritional interventions, injury-reduction techniques, and programming strategies that can support sprint ability and general function as athletes age.

Unraveling the Anaerobic Conundrum

Finally, one study delves into the age-related declines in anaerobic work performance. Findings reveal a linear decline in anaerobic performance between ages 35 and 65-70 years, followed by a sharper decline for athletes aged 70+ (Reaburn 2008). The study also spotlights gender-based differences, showing that men generally outperform women in anaerobic tests, attributable mainly to the gender difference in muscle mass.

Notably, the rate of age-related decline in sprint performance is similar in both men and women from 35 to 70 years, after which women's performance declines significantly faster than men. The study emphasizes the importance of preserving muscle mass and type II fiber size in aging athletes to maintain their anaerobic performance, suggesting high-intensity sprint training combined with strength and power exercises as an effective approach to mitigate these declines

If you aren’t familiar with the lingo, Type I Muscle Fibers, also known as "slow-twitch" fibers, are designed for endurance and can work for a long time without getting tired. They are well-suited for activities like long-distance running or maintaining posture because they don't fatigue quickly. Type I fibers rely on oxygen for energy production and are efficient but not as powerful.

Type II Muscle Fibers on the other hand, sometimes known as "fast-twitch" fibers, are designed for quick and powerful movements, like jumping or sprinting. Type II fibers generate a lot of force but get tired quickly. They are more suited for short bursts of intense activity and rely on anaerobic energy production, which doesn't require oxygen.

Key Takeaways

Each of these studies underscore the inescapable influence of age on athletic performance. However, they also highlight potential strategies to mitigate this decline and encourage continuous participation in sports. If you need more inspiration just watch the latest Crossfit Games, specifically the over 65’s devision absolutely owning the stadium with their strength, mobility and speed.

Ageing is inevitable but disease isn’t, you get to choose how you want to age. Peace out masters.

Resources

Reaburn, P., Dascombe, B. Endurance performance in masters athletes. Eur Rev Aging Phys Act 5, 31–42 (2008). https://doi.org/10.1007/s11556-008-0029-2

Craig Pickering,Dylan Hicks, and John Kiely. Why Are Masters Sprinters Slower Than Their Younger Counterparts? Physiological, Biomechanical, and Motor Control Related Implications for Training Program Design. Journal of Aging and Physical Activity. https://doi.org/10.1123/japa.2020-0302

Ganse, Bergita and Hans Degens. “Current Insights in the Age-related Decline in Sports Performance of the Older Athlete.” International Journal of Sports Medicine 42 (2021): 879 - 888.