Does Fitness Performance Really Decline After Age 30?

Today’s guest blogger is, Julie Wilcox, graduate from Harvard college and co-founder of a vinyasa yoga studio in New York City and all around fitness and health guru.  She leads workshops and retreats at renowned yoga venues including The Omega Institute, Kripalu and The Yoga Journal Conference. She is also a faculty member of St. Francis College where she has implemented a yoga curriculum for the Health and Fitness department.

Julie has developed the wildly popular:  Julie Wilcox Method (JWM) which is an innovative approach to a healthy lifestyle. The 3 pronged approach integrates yoga, fitness and nutritious eating through a unique combination of proper form, athleticism and moderation.

Just how good is Julie? In the words of Ivanka Trump, “Her techniques are challenging yet accommodating to each individual’s goals. She is truly a master of her craft and I highly recommend working with her.”

We’ve all been warned as we age metabolism slows and thus more importance is placed on one maintaing a healthy diet and exercise routine.  But, our metabolism may not be the only thing slowing down as we age. Thankfully, Julie is here to provide us with answers!





Answer. True.

Generally speaking, exercise performance improves from puberty through young adulthood. Once we get well into and beyond our thirties, however, there is a slow decline in performance ability irrespective of reduction in activity levels. Research shows that between 30 and 70, we lose approximately a quarter of our muscle strength. Then, between 70 and 90 we lose about half. Year after year, maintenance of strength and exercise performance becomes more difficult. This is a fact. There are several reasons why despite time and effort put into exercising, we cannot remain in tip-top shape as we age. The good news however is, there are things we can do to battle the changes.

Below is a list of top reasons it becomes hard to stay in shape as we age plus JWM recommendations about what you can do to mitigate the changes that aging brings upon us.

1. Reduction in exercise.

Stay active because becoming sedentary is the worst thing  if you want to age well. You might need to exercise differently but it’s important to keep it up at a nice level.

2. Accumulation of injuries.

Always make sure to put technique and safety before anything else.

3. Loss of connective tissue elasticity and testosterone makes the body’s response to training slower. This also makes it take longer to recover from intense training. New York City

Photo Courtesy of The Julie Wilcox Method

Stretch and tone carefully and consistently. Know that high intensity training will be much more difficult and potentially injurious so do fewer strenuous workouts and more endurance and strength building workouts.

To sum it up, the best thing we do for our fitness as we age is strength training. Be mindful however, that strength workouts are quite specific. They include:

  • Free weights, such as barbells and dumbbells.
  • Ankle cuffs and vests containing different increments of weight.
  • Resistance (elastic) bands of varying length and tension that you flex using your arms and legs.
  • Exercises that use your body weight to create resistance against gravity.

If you are game for starting to workout with the above knowledge and you have been relatively sedentary, work progressively into a program over several weeks. Myocardial infarction is a documented risk for males 45 and over and females 55 and over who begin a high intensity workout without moving into it over time.


By: Julie Wilcox

Original post can be viewed on Julie’s blog: The Julie Wilcox Method

J Wilcox Pace PR client


Want more health info? Check out Julie’s website and blog for optimal health & well-being.

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