6 misconceptions about fitness

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Yes, says German sports professor and fitness pope Ingo Froboese (65). The muscular strength of the body decreases from the age of 30, but this can be compensated by strength training. German sports professor and fitness pope Ingo Froboese, 65, says it becomes important from the age of 50 at the latest. Then begins menopause, in which men experience a slightly different form than women. During this period, the hormonal change experienced in both sexes causes a decrease in muscle mass and an increase in fat mass. This impairs performance and may mean that affected people suddenly have trouble climbing stairs. “It’s a perfectly normal biological change,” says Froboese. For this reason, he prefers to call menopause the second puberty. “That doesn’t sound like a disease.”

Froboese says stepping back as you get older is the worst thing you can do. In his hometown of Cologne, there is a saying: “The old is the crook” – as much as “The old is ruder”. This could relate to education, among many other things. “The older you get, the more intense it needs to be.” That’s the only way to prevent white muscle fibers from breaking down, Froboese says. They are responsible for intense, explosive movements. Concretely, this means that strength training with several repetitions and the highest possible weight is mandatory. It is best performed on machines as it allows for less uncontrolled movement than free weights.

The “muscle memory effect” allows muscles to remember previous training sessions and therefore learn much faster than someone who has never done strength training before. But that doesn’t mean you can sit back and relax in old age, says Froboese. 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. Simply put: With or without experience, you should start strength training at the age of 50 at the latest.

Sarcopenia is the technical term for pathological, age-related muscle wasting. It can also be prevented with strength training. Anyone afflicted with sarcopenia at age 50 can even reverse this severe muscle loss with strength training, says Froboese. “However, this is much more exhausting than preventing it.”

Over the last decade Pilates has become a trend sport for men over 40. It was initially popular with dancers who did not need large muscles. Froboese says Pilates can be a good addition to strength training, but it cannot replace it. Just like yoga. Both sports stimulate the muscles very little to build muscle mass. “For them to grow, muscles need to burn properly when they exercise.”

Froboese says all muscles need to be exercised regularly for well-being and health. Therefore, both forms of education are important. “But if you have to choose between the two, it’s strength training.” From the age of 50, endurance is less important than muscle building. Especially if you have used it regularly up to this point.

Source : Blick