Are CrossFit Masters reversing their biological clocks through exercise and nutrition?
The short answer is yes; but the topics of age, exercise, nutrition and health are becoming increasingly convoluted. The good news? Remove the “noise” surrounding these issues and you will find a simple and effective method to maintain, or even reverse, so much of what we believe becomes lost through the years.
We are privy to the host of age’s most exciting features including; but not limited to; grey hairs, wrinkles, loss of strength and power, a slowed metabolism and impaired cognitive function.
And while these changes are quite different from those that happen when we hit those angsty teenage years, many of us become equally as annoyed about it.
Why? Because the world we live in uses age’s negative connotations to its advantage. Simply Google “how does aging…” and the list of delivered possibilities are a far cry from optimism.
A proactive approach to the miles we are clocking isn’t easy, but a change in mindset will change your body. It really is the starting point.
And the proof is readily available. If you walk into a CrossFit gym and compare its older athletes to the general population within the same age categories, it appears as though these men and women have discovered the fountain of youth.
However, these athletes believe in a holistic approach that encompasses much more than clocking hours at the gym. Master’s athletes mindfully use the CrossFit methods and ideologies to adapt their training and slow down the aging process.
They’ve come to appreciate the fact they’ve only got one body and they respect it. CrossFit Master’s enjoy life to the fullest, and continually work on finding balance. They don’t dwell on what their body may have been capable of in the past. They celebrate what it does for them in the here and now.
Of course, our past does catch up with the present day and there is indeed a larger variance in our physical capacities due to lifestyle choices throughout the decades. As the New York Times aptly states:
“Physical aging is a complicated and enigmatic process, as any of us who are living and experiencing it know. Precipitated by little-understood changes in the workings of our cells and physiological systems, it proceeds in stuttering fits and starts, affecting some people and body parts earlier or more noticeably than others.”
Moreover, present day lifestyles play an important role.
We were once hunter-gatherers and remained active and lithe until our dying day. Thankfully, we no longer need to worry about catching our food — or being mauled by it. However, are sedentary lifestyles making those extra years delivered by modern medicine worthwhile ones?
According to the New York Times,
“While our average life expectancy has increased quite rapidly, our “healthspan” — the period of life we can enjoy free from disease – has not. Many benefiting from projected life expectancy increases by 2035 will spend their extra years with four diseases or more, according to a study in England.”
Sombre facts aside, it’s never too late to make a start. The learning curve might be a steep one, but the benefits will quickly and heavily outweigh the cons.
So, instead of asking how age affects our fitness, let’s ask how fitness affects, and benefits, our age.
According to Hooked on Running,
“About half of the physical decline associated with ageing may be due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a range of health problems including: Reduced muscle mass, strength and physical endurance. Reduced coordination and balance.”
Clearly, lacking a healthy body is more detrimental than taking the steps to gaining one.
And I’ve got two very different CrossFit Masters athletes to prove it.
Meet owner of Smith Street Paleo Holly Smith, a 45 year-old-woman who has been fit and active for her entire life. She is easily one of the fittest in her CrossFit gym, and many might consider her an anomaly. However, she’s far from it.
Because while many of us attribute our ailments to genetics and getting older, we haven’t yet realised the answer is usually a far simpler one; our lifestyles. Science has proven it is the answer to either defending ourselves from those negative traits of unlocking them.
With the steadfast rise of the fitness and wellness industry, the young and fit are slowly becoming the standard, while fit adults over 40 are still seen as the exception. When, in fact, our bodies should still be working in a very similar way.
According to the BBC:
“..If an active 80-year-old has a similar physiology to an inactive 50-year-old, it is the younger person who appears older than they should be, not the other way around.”
Despite all the positive facets of exercising, we will of course lose fitness capacity over time. But, according to CrossFit, “that loss is compounded if we do not train. But, if we train hard and intelligently, we can abate that loss even if we can’t eliminate it completely.”
Holly Smith is walking proof of this and a prime example of how her holistic lifestyle has benefitted her.
She is of course still human, and has undergone major knee surgery due to a rare joint disease. And while her daily behaviours weren’t able to combat the disease itself, her recovery sings a different tune:
“My excellent recovery was attributed to my strength, muscle mass & healthy diet and I’m actually used as a case study for their research.”
Moreover, Holly’s recovery from knee surgery parallels a recent study in the Journal of Applied Physiology, which found that the muscles of older active men at a cellular level resemble those of 25-year-olds and combat inflammatory damage much better than the muscles of sedentary people within the same age categories.
Read More: 19 Incredible CrossFit Masters Athletes That Deserve Much More Recognition
Besides possessing the robust inner workings of a healthy and fit adult, Holly also delves into how her lifestyle has complimented her outer appearance. She certainly doesn’t lack confidence and it’s refreshing to hear a woman speak with gusto and confidence about herself.
“Changes in my body over the years have only been positive. I think my body looks fit and healthy and not just for a 45 year old, but for any age leading up to that (it’s just my damn wrinkles and grey hairs that give me away!) I would definitely say that the last 10 years, even the last 5 years, I’ve been in the best shape of my life.”
“I’m probably the fittest strongest I’ve ever been and haven’t noticed a loss in muscle mass. I’m turning 45 in August so that makes me pretty happy to write. I still love trying and learning new things and I would never think “oh, I’m too old to do that” because I feel like I can rely on the base I’ve built and that will carry me through for life.”
Holly’s health and fitness levels prove that age really can be just a number.
As inspiring as Holly’s story is, there still might be uncertainty to what a beginner can achieve, especially if you haven’t built a solid base of health and fitness in your 20s and 30s.
The saying “it’s never too late” holds firm in its truth. All the statistics prove this, and so does my next Masters athlete, Captain Tito Aquilina.
Tito began his CrossFit journey out of a need. He is a 54 year old airline pilot, husband and father of two who has been flying for over 24 years. However, not long ago, due to his deteriorating health, Tito was made aware that his pilot’s license could be revoked.
Fast forward one year, Tito now trains at his local CrossFit gym four times per week and makes sure to find an accessible way to move when he’s traveling.
“The last couple years I found myself slowing down in various ways but CrossFit has helped me reverse those trends.”
“From puffing out after a 100m run, I have now managed to run an unbroken 3km. Overall, CrossFit has made me a happier, more determined and confident person. My mobility, strength, cardio and sleep have all improved and my medical markers have now shifted to that of someone in his thirties; all this against a background of flying across multiple time zones in challenging environments.”
Holly and Tito have led very different lives. However, no matter how they began, they both report being in the best mental and physical shapes of their lives with no signs of slowing down.
Both the statistics and personal stories speak for themselves; while we can expect decreases in performance and health markers as we age, we can significantly decrease these percentages and live a more fulfilling and longer life through fitness and nutrition. That should be empowering.
How to Make Training Work for CrossFit Masters
- Start or continue strength training: It doesn’t matter if you’ve never lifted more than a tin can from your cupboard. Incorporating weights into your fitness routine two to three times per week will build strength and preserve existing bone density.
By the age of 70, the average adult will have lost 25% of their muscle mass. However, this isn’t purely because of age, but because of disuse. Exercise will not only decrease this loss, but reverse it. Further, how frequently you train specific muscle groups is less important than the weekly volume. Get those repetitions in with compound lifts that work multiple muscles at the same time (with good form!)
Another reason CrossFit is so great for Master’s athletes; these types of lifts are within the programming and can be modified to each member’s capabilities.
- Start or continue aerobic exercise: Many people when they retire begin increasing their endurance training. It makes biological sense, because aerobic training as we age remains the best preserved performance marker. So, take advantage of this and dedicate part of your training routine to cycling, running or other aerobic pursuits for 30 minutes or more with an RPE (rate of perceived exertion) around 6-7.5 out of 10.
Start or continue interval training: As we age, interval training becomes one of the most difficult performance markers to maintain. This is believed to be due to the natural losses in muscle mass. However, with a balance of both interval and resistance training, studies have shown a 50% increase in oxygen capacity. So, if you already enjoy jogging or cycling at an aerobic pace, simply begin to add in short, high intensity bursts into your routine. Typically a 1:1 or 1:2 work to rest ratio is a good way to start
There’s a variety of ways to add bursts of intensity into your routine and can be done with body weight, cardio equipment or light weights. To start, complete 5 rounds of :10-:30 seconds of maximal work with an equal amount of rest twice a week. It’s a quick and effective exercise modality that will improve cardiovascular efficiency; ensuring a stronger heart and a faster metabolism.
- Eat well: At any age, proper nutrition should be a top priority for aging and living well. You won’t ever outrun, out lift, or outlive a bad diet, so it’s crucial to find a healthy and balanced way of eating that works for you. Not sure where to start? Your CrossFit gym should have plenty of resources and nutritionist recommendations on hand. If you are interested in working with a nutritionist, either online or face to face, pHNutrition is one of the best. They have worked with every kind of person, at every kind of age.
- Rest well: This is becoming more important than ever. A routine involving 3-5 training sessions per week, should always be balanced with adequate rest days. As a whole, the population is more stressed out and anxious than ever before and, with age, hormone levels become more difficult to regulate and result in higher cortisol levels and a less capable immune system. It’s common knowledge that exercise is a stress reliever, but only so as long as we choose rest days before they choose us.
Recovery time varies for each individual but it’s equally as important to set aside recovery time as it is training time. Make it a priority.
- Train intelligently: Whether you are a seasoned CrossFit Master or just getting started, the training routine of a 30 year old will unlikely work for someone who is 65. Do this by speaking to those that are experts in the field. Find a CrossFit gym with capable trainers. The good news is, if you’re unsure of where to start or want to find new ways of moving and keeping accountable, search the web for a nearby CrossFit gym.
Despite the notion that CrossFit is too intense, it is an inclusive and welcoming community catering to all ages and abilities. Many even offer Master’s programs as well.
Victoria Engelmann is a personal trainer, CrossFit coach and writer. You can find more of her work here, and follow her on Instagram.
Read More from Victoria Engelmann: Does it Really Matter How Physically Fit Your CrossFit Coach is?
image sources
- Masters_men (1)_0: CrossFit Inc.
