Exercise Adaptations for Older Athletes

Older athletes can train into late age with slow declines in performance, in the absence of limiting health conditions or injuries. Muscle mass and strength tend to decline along with cardiorespiratory function; some decreases may be related to older adults’ choice of activities in addition to physiologic changes, and partially reversible with targeted exercise. Older athletes require longer recovery times and fewer “hard” training days per week, but training principles such as progressive loading remain the same. Experts recommend a multi-dimensional program that includes balance and stretching, in addition to strength and endurance training. Warm-ups and cool-downs are also considered essential for older adults exercising at high levels.