25-year-old can withstand the most part, 45-year-old would little too much, while 65-year-old can handle more than she thinks.
In short, it often happens, experiencing physios Ingrid Granøien and Marthe Li. They work with training and training injuries by Delta Active in Ålesund and see a pattern in how different age groups relate to training.
– The classic example is the woman or man in his 40s who has come across the most hectic toddlers hump or some years of intense work. Finally they have been freed time to exercise, and when they first get started, it’s full throttle. Then shall all happen at once. The results are expected to come quickly. Such an approach often ends with training injuries, says Ingrid Granøien and colleague Marthe Li adds:– The 40-year-olds think so to say that they can take up the thread where they left off, they can continue training and run on as they did a few years back. But training foundation is missing and the physical conditions are different than before. Then it’s easy to go on a bang.
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25 years in the head
We gathered three generations on the mountain Aksla in Ålesund for a chat about training in various stages of life. Kathrine Andreassen (46) recognize that the two physios say.
– I have always practiced a lot, but it was only a few years ago that I started running long walks. Last year I got it for me for me to run the half marathon. It ended with the bursa inflammation in both hips, laughs Kathrine.
– You should rather do like me, continue as before, it’s just crazy to incur stuff, rebuking her friend Nina Johansen (50) jokingly.
What happened with Andreassen is very typical, says physios.
– There’s nothing to stop you to clear a half marathon, but you had an overly steep ramp. Muscles and ligaments did not have enough time to build up, and training was too monotonous, points Granøien.
– Many forties is still 25 years in the head. They feel that they are just as good shape as they were in their 20s, but is surprised that they suddenly get injuries they’ve never had before. This happens because the muscles and ligaments is slower and stiffer than in the 20s. In addition, we have several years behind us with loads of work and everyday life, says Li.
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Mister muscles
Perny Paulsen (65) is an example of late. She got strain after years of a heavy work in health care.
– I had to operate both shoulders, but exercising regularly makes me still feel strong and can manage fine, she says.
Physiotherapist Granøien says that strength training is very important for women over fifty. When you lose muscle mass and need more exercise to keep muscles alive.
– Many retirees do not think they can withstand hard strength training, but there is a persistent myth. Also within fitness training, it’s often about daring to be breathless for this age group. It is not dangerous to be properly tired while an otherwise fine, says Granøien.
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Variety
In general, says the two physios that exercising varied becomes more important the older you get.
– Should only train one thing, such as running, should strength train that build up muscles to withstand such unilateral load, said Li.
– Other good advice is not to skimp on heating before exercise and stretch after exercise . A person of 25 gladly bear better to put the place without heating up, but such can punish in much higher degree later, complementing Granøien.
Technology
Iselin Edvardsen (25) have already experienced that she had to vary your workout.
– Having played volleyball throughout childhood, my knees began to protest. I can still train all I want, but be sure to vary. Now I swim for example, much more than before.
The two physios say that a well-trained 25-year-old, who Iselin tolerates and large load, but that by proper technique and varied training for this age can do much to prevent damage.
– One thing I’ve learned is to have more focus on good technique. Not only is training more effective, but I also get less pain afterward, says Iselin, to eager nod from the two physios.
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