Maintaining physical fitness becomes paramount to enjoying a vibrant and active lifestyle as we age. While aging is inevitable, it doesn’t mean everyone must become slower and weaker the older they get. Contrary to common misconceptions, age shouldn’t prevent athletes from pursuing their goals. There are ways for seniors to overcome obstacles and live healthy and active lifestyles.
随着年龄的增长,保持身体健康对于享受充满活力和积极的生活方式至关重要。虽然衰老是不可避免的,但这并不意味着每个人都必须随着年龄的增长而变得缓慢和虚弱。与常见的误解相反,年龄不应阻止运动员追求目标。老年人有多种方法可以克服障碍并过上健康和积极的生活方式。
Challenges Facing Senior Athletes
高级运动员面临的挑战
Continuing an athletic journey later in life brings about a new set of challenges. While the benefits of staying active are abundant, aging bodies may encounter hurdles that require thoughtful consideration and can often be a barrier to reaching these goals.
在以后的生活中继续运动会带来一系列新的挑战。虽然保持活跃的好处很多,但衰老的身体可能会遇到需要深思熟虑的障碍,并且往往会成为实现这些目标的障碍。
Aging is often associated with a natural decline in muscle mass and strength, a phenomenon known as sarcopenia. Even the most physically active older adults lose muscle over time. More specifically, the proportion of type-II muscle fibers decreases while type-I fiber proportions increase. Type–II fibers are responsible for fast-twitch movements that sit at the foundation of high-level athletics.
衰老通常与肌肉质量和力量的自然下降有关,这种现象被称为肌肉减少症。即使是最活跃的老年人也会随着时间的推移而失去肌肉。更具体地说,II型肌纤维的比例减少,而I型纤维的比例增加。 II 型纤维负责快肌运动,这是高水平运动的基础。
As a result of sarcopenia, senior athletes naturally struggle to maintain the same level of strength and power they had in their younger years. Seniors also experience a noteworthy decline in speed, which means powerlifters and runners alike aren’t immune to the effects. All of the movements that are essential for peak performance—push, pull, squat, lunge, hinge, rotation, gait, the list goes on—start to deteriorate.
由于肌肉减少症,老年运动员自然很难保持与年轻时相同的力量和爆发力水平。老年人的速度也会显着下降,这意味着举重运动员和跑步者都不能幸免于这种影响。所有对最佳表现至关重要的动作——推、拉、下蹲、弓步、铰链、旋转、步态等等——都开始恶化。
Aging can also lead to joint stiffness and decreased flexibility, making it more difficult for senior athletes to move with the same range of motion. Seniors may be more susceptible to injuries due to changes in bone density, joint health, and muscle elasticity. The risk of fractures, sprains, and strains may be higher, necessitating a more cautious approach to training.
衰老还会导致关节僵硬和灵活性下降,使高级运动员更难以相同的运动幅度进行运动。由于骨密度、关节健康和肌肉弹性的变化,老年人可能更容易受伤。骨折、扭伤和拉伤的风险可能更高,因此需要更加谨慎的训练方法。
Osteoporosis, or weakened bones, affects approximately 20% of women aged 50 and older and almost 5% of men aged 50 and older. This condition can make individuals more prone to falls, increasing the risk of fractures.
骨质疏松症或骨质疏松症影响着大约 20% 的 50 岁及以上女性和近 5% 的 50 岁及以上男性。这种情况会使人更容易跌倒,增加骨折的风险。
Aging can also impact cardiovascular health, affecting endurance and the ability to sustain high-intensity exercise. Senior athletes may need to adjust their training routines to accommodate changes in cardiovascular fitness and avoid pushing their bodies beyond healthy limits.
衰老还会影响心血管健康,影响耐力和维持高强度运动的能力。高级运动员可能需要调整他们的训练程序以适应心血管健康的变化,并避免让他们的身体超出健康极限。
HIRT Is the Key Ingredient
HIRT 是关键成分
Based on the aforementioned challenges that older adults face, the key ingredient to optimizing performance as a senior athlete is clear—high-intensity interval training (HIIT). HIIT can simultaneously mitigate the effects of sarcopenia, weakened bones, loss of agility, and declining aerobic capacity.
基于老年人面临的上述挑战,优化老年运动员表现的关键因素显而易见——高强度间歇训练(HIIT)。 HIIT 可以同时减轻肌肉减少症、骨骼脆弱、敏捷性丧失和有氧能力下降的影响。
The Harvard School of Public Health describes HIIT as an interval training method including several rounds of alternating high-intensity movements—also known as “supersets”—to increase the heart rate to at least 80% of one’s maximum heart rate, followed by periods of rest or lower-intensity movements. This low-intensity stage should be three to five times longer.
哈佛大学公共卫生学院将 HIIT 描述为一种间歇训练方法,包括多轮交替高强度运动(也称为“超级组”),将心率提高到至少最大心率的 80%,然后进行一段时间的间歇训练。休息或低强度运动。这个低强度阶段应该长三到五倍。
The positive effects of HIIT aren’t well studied in older adults, but a growing body of evidence is showing that HIIT can be the ideal training style for senior athletes—particularly those over 65 years old. A comprehensive analysis of 69 studies from the Journal of Sports Medicine found that HIIT may even be more effective for older adults than moderate or steady-state exercise.
HIIT 对老年人的积极影响尚未得到充分研究,但越来越多的证据表明 HIIT 可以成为老年运动员(尤其是 65 岁以上运动员)的理想训练方式。 《运动医学杂志》对 69 项研究的综合分析发现,对于老年人来说,HIIT 甚至可能比适度或稳态运动更有效。
The findings from this analysis included improved muscle strength and endurance within the 65+ age group, as well as a decrease in body fat percentages. The well-documented positive effects of HIIT on cardiovascular health also apply to older adults. HIIT is the perfect training style to delay the body’s aging process and allow senior athletes to compete at a high level.
该分析的结果包括 65 岁以上年龄组的肌肉力量和耐力得到改善,体脂百分比有所下降。 HIIT 对心血管健康的积极影响已得到充分证明,也适用于老年人。 HIIT是延缓身体衰老过程、让高级运动员保持高水平比赛的完美训练方式。
Aside from the positive physical effects, HIIT has also been shown to improve cognitive functioning in older adults. This aspect of peak athletic performance often gets overlooked, but an athlete’s ability to assess risks, solve problems, and develop strategies is just as important as their physical characteristics.
除了对身体的积极影响外,HIIT 还被证明可以改善老年人的认知功能。巅峰运动表现的这一方面经常被忽视,但运动员评估风险、解决问题和制定策略的能力与他们的身体特征同样重要。
HIIT is the most effective for senior athletes when combined with a strength training program—also known as high-intensity resistance training (HIRT). Athletes must continue to lift weights as they age to maintain bone density, joint flexibility, and the presence of both type-I and type-II muscle fibers. Seniors who lift weights also have a significantly lower risk of falling and injuring themselves than their sedentary counterparts.
HIIT 与力量训练计划(也称为高强度阻力训练 (HIRT))相结合,对于高级运动员来说是最有效的。随着年龄的增长,运动员必须继续举重,以保持骨密度、关节灵活性以及 I 型和 II 型肌纤维的存在。与久坐的老年人相比,举重的老年人跌倒和受伤的风险也显着降低。
HIRT also allows senior athletes to set more observable, measurable goals to ensure progressive overload. Progressive overload in weight training comes in many forms—improved exercise technique, higher maximum weight, greater number of repetitions, shorter rest periods between sets, and, of course, more muscle mass.
HIRT 还允许高级运动员设定更多可观察、可衡量的目标,以确保渐进的超负荷。重量训练中的渐进式超负荷有多种形式——改进的运动技术、更高的最大重量、更多的重复次数、更短的组间休息时间,当然还有更多的肌肉质量。
Moreover, senior athletes don’t respond as rapidly to training stimuli as younger athletes do. They need a training program that keeps them engaged and motivated when the progress isn’t as noticeable as it used to be. Organizing each workout into short intervals rather than long excursions allows for more consistent and detailed performance tracking.
此外,资深运动员对训练刺激的反应不如年轻运动员那么快。他们需要一个培训计划,让他们在进步不如以前那么明显时保持参与和积极性。将每次锻炼安排为较短的间隔而不是较长的行程,可以实现更一致和详细的表现跟踪。
Creating the Optimal HIRT Program
创建最佳 HIRT 计划
One of the great things about HIRT-style training is that participants can use a variety of equipment or none at all. Free weights, machines, resistance bands, and bodyweight exercises are all on the table. This level of flexibility makes it easier to create an individualized program that addresses every weakness.
HIRT 式培训的优点之一是参与者可以使用各种设备,也可以不使用任何设备。自由重量器械、器械、阻力带和自重练习都在桌子上。这种程度的灵活性使得创建能够解决每个弱点的个性化程序变得更加容易。
The first step in creating any new training program is to evaluate the athlete’s long-term goals. If they are trying to gain strength and muscle, they should devote at least four to six months to the same program. If their goal is to lose weight, they should only require about two to four months. Gaining muscle is a longer process than burning body fat.
制定任何新训练计划的第一步是评估运动员的长期目标。如果他们想获得力量和肌肉,他们应该花至少四到六个月的时间来进行同一个计划。如果他们的目标是减肥,他们应该只需要大约两到四个月的时间。增加肌肉是一个比燃烧体内脂肪更长的过程。
When choosing specific exercises, it mostly comes down to personal preference. However, senior athletes may benefit from using more machines and resistance bands over free weights to reduce the risk of injury. A key aspect of HIRT is maintaining a high-intensity level while developing sport-specific techniques.
在选择具体练习时,主要取决于个人喜好。然而,高级运动员可能会受益于使用更多的器械和阻力带而不是自由重量来降低受伤风险。 HIRT 的一个关键方面是保持高强度水平,同时发展特定运动技术。
Senior runners can incorporate strength training into their regimen to enhance muscular strength and stability in their cores, quadriceps, hamstrings, glutes, and calf muscles.
高级跑步者可以将力量训练纳入他们的训练方案中,以增强核心肌群、股四头肌、腿筋、臀肌和小腿肌肉的力量和稳定性。
Over time, HIRT focused on these critical muscle groups can improve the runner’s form, help them generate more power with each step, and lower the risk of common running injuries, such as patellofemoral syndrome (runner’s knee), Achilles tendonitis, and plantar fasciitis.
随着时间的推移,针对这些关键肌肉群的 HIRT 可以改善跑步者的形态,帮助他们在每一步中产生更多的力量,并降低常见跑步损伤的风险,例如髌股综合症(跑步膝)、跟腱炎和足底筋膜炎。
Perhaps the most challenging aspect of creating an HIRT program is determining each exercise’s time interval. Remember—HIRT is a form of interval training. It doesn’t always go by the number of repetitions like traditional resistance training. With this provision in mind, senior athletes may benefit from starting with a simple interval structure.
也许创建 HIRT 计划最具挑战性的方面是确定每次锻炼的时间间隔。请记住——HIRT 是间歇训练的一种形式。它并不总是像传统的阻力训练那样取决于重复次数。考虑到这一规定,高级运动员可能会从简单的间歇结构开始受益。
The most common HIRT structure is a 4×4 “box” approach that has proven to elevate heart rates with great effectiveness. This structure starts with a 10-minute warm-up, followed by a one- to four-minute period of intense exercise to bring the heart rate to at least 85% maximal heart rate.
最常见的 HIRT 结构是 4×4“盒子”方法,已被证明可以非常有效地提高心率。该结构首先进行 10 分钟的热身,然后进行一到四分钟的剧烈运动,使心率至少达到最大心率的 85%。
Next, the athlete switches to a lower-intensity movement for three minutes to bring the pulse down to 70% max heart rate. After a total of four to seven minutes of uninterrupted exercise, the athlete rests for five minutes and repeats the cycle again. Starting with a basic 4×4 structure, trainers of senior athletes can substitute different exercises based on the athlete’s unique goals.
接下来,运动员切换到较低强度的运动三分钟,将脉搏降至最大心率的 70%。经过总共四到七分钟的不间断运动后,运动员休息五分钟,然后再次重复该循环。从基本的 4×4 结构开始,高级运动员的教练可以根据运动员的独特目标替换不同的练习。
Take, for example, an elite runner: their exercises will focus on developing lower-body strength and stability. This particular athlete’s 4×4 structure might include a light jog to warm up, then a squatting session and leg extensions to isolate the quads. After resting for five minutes, they repeat the process but substitute leg extensions for another isolation movement.
以精英跑步者为例:他们的练习重点是发展下半身的力量和稳定性。这位特殊运动员的 4×4 结构可能包括轻慢跑来热身,然后进行下蹲和腿部伸展来隔离股四头肌。休息五分钟后,他们重复这个过程,但用腿部伸展代替另一个孤立动作。
In any case, the program should target each major muscle group for about 10–20 working sets every week to achieve enough stimulation. That means the athlete will likely have to train each muscle group twice a week on a reasonable schedule.
无论如何,该计划应针对每个主要肌肉群每周进行约 10-20 组训练,以达到足够的刺激。这意味着运动员可能必须按照合理的时间表每周训练每个肌肉群两次。
Tracking Progress 追踪进度
Senior athletes should be able to track their progress for each movement by the numbers. The numerical improvements can widely vary, though. Younger athletes with some weightlifting experience often increase their bench press by 10–15 pounds within one month. For senior athletes, that number may be slightly lower.
高级运动员应该能够通过数字跟踪他们每个动作的进度。不过,数字上的改进可能会有很大差异。具有一定举重经验的年轻运动员通常会在一个月内将卧推重量增加 10-15 磅。对于高级运动员来说,这个数字可能会略低一些。
Another viable performance-tracking strategy for senior athletes is to compare their HIRT numbers to the average weightlifter. The average squat weight is 287 pounds for a male lifter and 161 pounds for a female lifter. Staying above the median ensures that senior athletes are at least on par with younger people in that specific exercise.
对于高级运动员来说,另一个可行的表现跟踪策略是将他们的 HIRT 数值与普通举重运动员进行比较。男性举重运动员的平均深蹲重量为 287 磅,女性举重运动员的平均深蹲重量为 161 磅。保持在中位数以上可以确保高级运动员在该特定运动中至少与年轻人处于同等水平。
If the athlete wants to build muscle, they should aim to add .5–2 pounds every month. Senior athletes may be closer to .5 pounds due to the effects of sarcopenia. Weight loss is more difficult to put a monthly number on, but it shouldn’t exceed more than 5% of total body weight every month. Sudden weight loss can be detrimental to older adults, so it needs to be gradual.
如果运动员想要增强肌肉,他们的目标应该是每月增加 0.5-2 磅。由于肌肉减少症的影响,高级运动员的体重可能会接近 0.5 磅。减重较难按月统计,但每月不应超过总体重的5%。突然减肥可能对老年人有害,因此需要循序渐进。
Whatever the sport, senior athletes can gradually optimize their performance through HIRT by setting these achievable short-term goals. It not only fights against the mental and physical aging process, but it also seamlessly adapts to any athletic pursuit. It might take more daily monitoring, but the extra effort is necessary for older athletes.
无论什么运动,高级运动员都可以通过 HIRT 设定这些可实现的短期目标来逐步优化自己的表现。它不仅能对抗精神和身体的衰老过程,还能无缝适应任何运动追求。可能需要更多的日常监测,但对于年龄较大的运动员来说,额外的努力是必要的。
Injury Prevention Strategies
伤害预防策略
After incorporating HIRT, the next key ingredient to a senior athlete’s optimal training program is a heightened focus on injury prevention. It’s no secret that athletes past their physical prime are more prone to injuries. Some effective injury prevention strategies include dynamic warm-ups, balancing exercises, and static stretching movements that improve agility.
纳入 HIRT 后,高级运动员最佳训练计划的下一个关键要素是高度关注损伤预防。众所周知,超过身体巅峰的运动员更容易受伤。一些有效的伤害预防策略包括动态热身、平衡练习和提高敏捷性的静态伸展运动。
It’s vital for coaches to include dynamic warm-ups in senior athletes’ training programs. Begin training sessions with standing and balancing exercises, such as single-leg stands and leg swings, along with walking stretches like walking lunges and hip circles. These exercises are perfect for filling in the 10-minute warm-up stage in the 4×4 HIRT structure mentioned earlier.
对于教练来说,将动态热身纳入高级运动员的训练计划至关重要。从站立和平衡练习开始训练课程,例如单腿站立和腿部摆动,以及步行伸展运动,例如步行箭步和臀部转圈。这些练习非常适合填补前面提到的 4×4 HIRT 结构中 10 分钟的热身阶段。
Activities promoting balance, such as yoga and Pilates, greatly improve stability. Stretching exercises, like neck rotations and ankle circles, enhance flexibility, making movements smoother. Both practices emphasize controlled movements and mindful breathing, promoting mental focus—an essential skill in competitive sports.
瑜伽和普拉提等促进平衡的活动可以大大提高稳定性。颈部旋转和脚踝转圈等伸展运动可以增强灵活性,使动作更加顺畅。这两种练习都强调控制运动和正念呼吸,促进精神集中——这是竞技运动中的一项基本技能。
The core serves as the body’s central support system, and a strong lower back, pelvis, and abdominal muscles can further improve proprioception. A strong core stabilizes the spine and trunk during sports while maximizing leg balance and performance. Athletes can strengthen their core through targeted movements like planks, leg raises, and rotational movements.
核心作为身体的中央支撑系统,强壮的下背部、骨盆和腹部肌肉可以进一步改善本体感觉。强大的核心可以在运动过程中稳定脊柱和躯干,同时最大限度地提高腿部平衡和表现。运动员可以通过平板支撑、抬腿和旋转等有针对性的动作来增强核心肌群。
Recovery 恢复
The body’s ability to recover from intense physical activity decreases with age. Seniors may need more time between workouts to allow their bodies to recover fully, reducing the frequency or intensity of their training sessions. For most older adults, it takes around 72 hours to fully recover from a workout.
身体从剧烈体力活动中恢复的能力随着年龄的增长而降低。老年人可能需要更多的锻炼间隔时间来让身体完全恢复,从而减少训练的频率或强度。对于大多数老年人来说,锻炼后完全恢复需要大约 72 小时。
Extended rest is an option to ensure complete recovery, but it’s not always ideal. In fact, it could lead to detraining. Studies have shown that even highly trained athletes can experience an endurance decline of 4% to 25% after just three to four weeks of inactivity. With these numbers in mind, advanced recovery methods should be explored.
延长休息时间是确保完全康复的一种选择,但并不总是理想的。事实上,这可能会导致脱轨。研究表明,即使是训练有素的运动员,在仅仅三到四个星期不活动后,耐力也会下降 4% 到 25%。考虑到这些数字,应该探索先进的恢复方法。
Safety should be a top priority for senior athletes outside of their competitive fields as well. They should devote at least two to three times a week to promote full recovery and improve flexibility. Athletes should use suitable equipment, such as appropriate exercise gear and supportive footwear, to minimize the risk of accidents.
对于高级运动员来说,在其竞技领域之外,安全也应该是重中之重。他们应该每周至少锻炼两到三次,以促进完全康复并提高灵活性。运动员应使用合适的设备,例如合适的运动装备和支撑鞋,以尽量减少发生事故的风险。
It’s Never Too Late to Progress
进步永远不会太晚
Seniors can defy age-related stereotypes by embracing an athletic lifestyle that promotes physical well-being and longevity. It’s never too late to start. Seniors can prioritize their fitness to relish each moment and reap the benefits of a well-maintained and resilient body.
老年人可以通过拥抱促进身体健康和长寿的运动生活方式来打破与年龄相关的刻板印象。开始永远不会太晚。老年人可以优先考虑健身,享受每一刻,并获得保养良好、富有弹性的身体的好处。
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