Exercise with Your Brain as You Age - High Intensity (part 2)

In this section, we are exploring ways to challenge our bodies with higher intensity, increasing the demand on our central nervous system (CNS). These workouts require prior training in preparation for the high effort required for these exercises. I would only suggest doing a high-intensity (high-weight) workout like heavy squats for 3 reps with prior months of consistent weight training. Also, it has to suit the individual and be safe. Read Part 1 here.

Maximal strength

Typically, the maximal strength phase of training means we are doing basic lifts with a high intensity (meaning high weight) with reps in the 1-5 range. Examples of these lifts include squats, deadlifts, bench presses, rows, and overhead presses.

Work up in weight while practicing good technique until you can do a hard, but not quite a maximal effort, set of 5 reps. A good rule to follow is to leave 1-2 reps in reserve (RIR), meaning you feel as if you could have done 1 or 2 more reps on your lift. Staying in the 4-6 rep range with 1-2 reps in reserve is typically safe for someone with a solid strength base and no injuries related to the lift performed. It may not be advisable to do absolute maximal sets of these exercises as we age, but we should still push ourselves to practice these lifts with progression to heavier sets in mind. Never compromise your form just to be able to add another 10lbs.

Heavy weight with low reps for maximal strength. This creates a solid foundation for power training.

Power

Power training can be performed in many ways, from simple squat jumps to heavy power cleans. Most of the power training for the aging population will come from bodyweight exercises done in an “explosive” manner. Good options are plyometrics like squat jumps, lunge jumps, hops, skater hops, box jumps, and explosive (or clap) pushups. Of course, you should have a base amount of strength and coordination before doing any complex or high-intensity plyometrics. Medicine ball throws are also great power exercises if done explosively. These are also very safe since the weight of the medicine ball is lighter.

Differences in power exercises for between someone in their 40s and 70s.

At 40, there is still a potential to do higher-intensity power exercises. These include higher-speed core lifts (squats, bench, pulls), Olympic lifts and their variations, and high-force plyometrics. Again, this assumes that the person has a proper strength base and no major injuries. I am in my 40s and have limitations to work around, but with proper programming and recovery, I can perform these lifts.

Lighter weight and faster reps with an emphasis on explosiveness develops power.

Olympic lifts (and their variations) are great for generating overall power with technique.

Plyometrics develop power associated with speed and agility.

At 70, many of these exercises will have to be excluded and replaced with safer yet effective ones. These include kettlebell swings, lower impact plyometrics (low box jumps, side-to-side box hops), med ball throws, “explosive” pushups, and faster yet controlled lifts. I have many very fit senior clients, but I have yet to have one do power cleans. Either this would be ill-advised for safety reasons, or there would be no practical reason to do a fast, high-weight (relative to the speed) technical lift.

Lighter weight/faster reps are a good option for fit seniors.

Plyometrics are still possible with the appropriate modifications.

Explosive pushups are a great exercise for upper body plyometrics.

Speed

Sprinting can be done in your 40s, 50s, 60s, 80s?? Yes, but with lots of preparation in the weeks/months leading up to your first sprint workout and in the warmup before sprinting. The amount of preparation depends on where your running capabilities currently stand. If it’s been decades since you last did a sprint, you must establish a solid running fitness base first. It will often take months of running and drills before you can sprint without pulling a hamstring. Very few (if any) activities require this much CNS demand as full-speed sprinting. If you can do this, I genuinely believe you are tapping a system that rarely gets used past people’s 20s. Sprinting is not for everyone, but it’s a blast.

Top speed development.

Accelerations.

Is the decline that occurs an inevitable aspect of aging, or can it be attributed to the "Use it or lose it" principle?

As we age, our speed declines first, followed by power, maximal strength, moderate strength (hypertrophy training range), and lastly, endurance. Is this purely due to age, which causes a decrease in very fast twitch fibers and less neuromuscular efficiency? Or is it partly because we tend not to sprint, jump, and play sports like we did when we were young? I believe there is a major use it or lose it factor here. Although you may not be able to run as fast or lift as heavy as you did in your 20s, the decline doesn’t have to be as sharp as it typically is in most people. What if you could consistently lift heavy, sprint, jump, and play sports through middle age and well into retirement? We all know of older runners, powerlifters, or fitness enthusiasts who maintain high levels of physical performance that many younger individuals struggle to achieve. Maybe if the proper training and recovery program is combined with dedication, you could be more fit than you were in your 20s.