Information about aging

Why you shouldn't take it easy when doing sports as you get older and why endurance isn't the most important thing - Ingo Froboese (65) knows why. The German fitness pope clears up six wrong assumptions about training.

- Ingo Froboese

Sport at the age of 50 plus

6 Misconceptions about Fitness

1) You can't do anything about physical degradation

Yes, says German sports professor and fitness pope Ingo Froboese (65). The muscle strength of the body does decrease from the age of 30, but this can be compensated for with strength training.
The hormonal change that both sexes go through during this time leads to a decrease in muscle mass and an increase in fat mass. "A completely normal biological change," says Froboese. He therefore prefers to call the menopause the second puberty. "That doesn't sound like an illness."

2) The older you get, the more you should take it easy

Stepping back as you get older is the worst thing you can do, says Froboese.The older we get, the more intense it has to be!

- Ingo Froboese

"The older we get, the more intense it has to be." This is the only way to prevent the breakdown of the white muscle fibers. They are responsible for intense, explosive movements. In concrete terms, this means that strength training with few repetitions and the highest possible weight is mandatory. Best performed on machines because they allow less uncontrolled movement than free weights.

3) Start Strength Training early, you won't have to train as hard later in life!

The "Muscle Memory Effect" ensures that the muscles remember previous training sessions and therefore learn much faster than someone who has never done strength training before. But that doesn't mean that you can sit back and relax in old age.. Because at the age of 50, the structure of the muscles begins to change. Then it is more important than ever to train them regularly and intensively.

4) Severe Muscle Wasting cannot be reversed

Sarcopenia is the technical term for pathological, age-related muscle wasting. It can also be prevented with strength training. Anyone who is already affected by sarcopenia at the age of 50 can reverse even this serious muscle loss with strength training. "However, this is much more strenuous than preventing it."

5) Pilates and Yoga offer the perfect all-round Training

Pilates has established itself as a trend sport for men over 40. In the beginning it was popular with dancers who didn't need big muscles. Pilates can be a good addition to strength training, but doesn't replace it. Just like Yoga. Both sports stimulate the muscles too little to build muscle mass. "In order for them to grow, the muscles have to burn properly when they train."

6) Endurance Training is more important than Strength Training

For well-being and good health, all muscles must be exercised regularly. Therefore, both forms of training are important. "But if you have to choose one of the two, it's strength training." From the age of 50, endurance is more negligible than muscle building. Especially if you've been doing it regularly up to this point!