Healthy Habits After 40: The Cardio Catch

Healthy Habits After 40

After 40, the healthy habit you're proudest of might be quietly weakening you. Think about the 45-year-old who quit booze, cut sugar, and is up at 5 a.m. every day. Medals on the wall and lean as can be, but strength takes a hit, and feats of endurance may not be enough.

The Catch in Marathon Habits

Avoiding booze and sugar and waking early are classic healthy habit. Add endurance training, and most ultra runners can expect to peak at 42. Muscles may look toned, but that’s not the full story. Cardio exercise is brilliant for your heart, but only strengthening exercises can preserve the muscles. What’s missing is the strength component. A good regimen for endurance balanced with strength might help avoid this trap. New research shows that with age, strength fades about three times faster than muscle mass. By focusing solely on cardio, you might be doing more harm than good in the long run. Dr. Gabriel Lyon puts it succinctly: "Muscle is the organ of longevity."

Fitness’s “Sweet Spot”

Endurance athletes are a fantastic case for this: the average ultra runner is 42. But with age, strength fades about three times faster than muscle. If you have a sports or endurance background, you know that dropping into a hole is a real risk. If you have more medals than squats, you have to keep strength training going. If not, the cards are stacked against you. As Dr. Gabriel Lyon puts it, "Muscle is the organ of longevity."

The Legacy of Muscle

Muscle loss with age is rarely top of mind, but it's an insidious problem. For those who have always had fitness as a priority, fortunately, it’s never too late to have a reversal. You can start a training regimen from scratch, even into the ninth decade. In one study, frail 90-year-olds who embarked on a regular strength training routine nearly tripled their strength in eight weeks.

Cardiovascular Misconceptions

Cardio is great for your heart and lungs, but it won’t build strength like weight training. You might complete an impressive number of marathons, but it won't stop muscle weakening; it might merely negate some of the effects.

Beyond the Running Medals

While cardio is brilliant for your heart and lungs, and endurance training can boost your running distance, it won’t build strength like weight training. For those who prioritize endurance, consider weight training.

Beware of Lower-Body Injuries

Injuries and bone density can be a critical factor. For example, masters cyclists are at risk of osteoporosis, with 1 in 7 having bone density in the osteoporosis range. Cycling peers who don’t ride? None of them reported any bone-losing issues.

Adaptive Training for the Middle-Aged

To stay strong, adapt your training. Cardio can be replaced by or increased with strength training while continuing cardio.

• Bikes, weights, and push-ups: If you like cycling, great. Do it. But also remember to add a couple of strength training sessions per week, and push in as much protein as possible. The idea is to create a training routine that balances strength and endurance.
• Introduce weights and protein: Muscle is crucial for your body, not just for being lean and healthy. It’s the organ of longevity.
• Balance, not replace: You’re not trading cardio for weights, but rounding out your routine. Do what humans always did: lift something heavy.

Train for Longevity

Strength training in resistance sessions will help maintain muscle mass and strength. Muscle mass and strength can influence the overall aging process. What’s the best solution? Start a strength training routine and set a goal of 2–3 sessions a week. In just 1–2 months, you'll be feeling the difference. If you're always tossing weights, you'll be able to toss a suitcase into a locker most easily.