What happens to use biologically that slows us down as we age?

runn wrote:

Seiler article wrote:

Stephen Seiler wrote a good summary of aging and cardiovascular function that used to be available online. I just checked the link but it is dead. I have it but it is apparently copyrighted.

Just a few quotes:

Decline in Maximal Heart Rate

"There is no strong evidence to suggest that training influences the decline in maximal heart rate. This reduction appears to be due to alterations in the cardiac electrical conduction system (SA node and Bundle of His), as well as down regulation of beta-1 receptors, which decreases the heart's sensitivity to catecholamine stimulation"

Decline in Maximal Stroke Volume

"Ultimately, maximal stroke volume appears to decrease due to a 1) decrease in training volume and 2) an increase in peripheral resistance."

Increased Peripheral Resistance

"In our youth, this system of arteries is quite flexible or compliant. This is important for the performance of the heart. Compliant vessel walls stretch when blood is pumped through them, lowering the resistance that the heart must overcome to eject it volume of blood each beat. As we age, these vessels lose their elasticity. Consequently, resting blood pressure and blood pressure during exercise slowly increase as we age. Continued training appears to reduce this aging effect, but does not eliminate it. Increased peripheral resistance results in a decrease in maximal blood flow to working muscles."

Here is a video where he discusses why we slow down.

Video:www.youtube.com/watch?v=bzphy5EN8lg

I'm about to turn 65. I have never been great, I was locally good for years. Ran about 50-65 mpw for about 40 years.

In my 50's I found that:

1. The same perceived effort was much slower than it was when I was younger.

2. My body just couldn't handle the training load.

3. It takes me much longer to recover from workouts and races.

4. There is some lack in motivation but I can easily overcome it.

5. According to my doctor (based on yearly blood work) I am as healthy as a healthy man 20-25 years younger than I am.

6. Those very unscientific lactate threshold test all come out the same (about 44-46) and that is what is considered "normal" for someone 20-25 years younger than I am.

7. The bottom line is that when I was in my 20's to 40's an easy 6 miles was at about 6:00-6:20 pr mile. Now, 8:30-9:00 (unless I run very early in the morning then it's 9:00-9:30.

8. In my mind and heart I can still run as fast as in my youth. My body says no. = (

fisky wrote:

Middle-Aged Failure wrote:

"740" @ age 76? Are you using TRT, DHEA or anything like that? Also, what is weight & build like? And what was your testosterone levels in your prime?

I'm considerably younger than you at 62, but my test level is only 470 ng/dL (last year) - down from 520 ng/dL the year before. Lol (in my 20's, I was a natural bodybuilder/powerlifter competitor having test levels in high 800 range).

I do all the same types of workouts you do with weights & cardio - HIIT & all that stuff. I eat a 100% organic whole foods with plenty of protein. I have okay size & muscle mass for my age but nothing special to write home about because my test levels are too deficient.

740 is the highest I've ever recorded. I don't take TRT, DHEA, or anything on the WADA banned list. I weigh 138. Height 5'6". Muscular build.

I don't do traditional HIIT. The rest intervals are too short. I do a variation of the Sprint 8. I lift with a weight that takes only 20-30 seconds to near exhaustion and follow with a 90-120 second recovery. The recovery shouldn't be less than 90 seconds to elicit the optimal metabolism and hormone boost. The problem with HIIT is that the recovery is so short that you have to hold back too much during the running/lifting portion.

My first T test was 225 at age 52 in 2000. That shockingly low level led to me quitting marathon training immediately since even back then we knew that chronic endurance training reduced T levels.

My typical T level has been 450-540 over the past few years. The difference in the months leading up to this 740 test, I ran only 5-8 miles per week, but most of that running was very fast... 5:20 mile pace or faster. Except for racing the 400 at the Indoor and outdoor national championships, the longest I ran at a hard effort was 300 meters. I also worked out very hard 3-4x/week at the gym.

I take betaine after all endurance workouts. Betaine reduces cortisol. Chronically high cortisol has lots of negative effects, including reducing T levels.

I try to get 100-120g of protein every day in 30g servings. I typically have a 30g protein drink after finishing a workout. I also have a very regimented sleep routine.

EDITED to add: Betaine is a naturally produced amino acid. There's a very impressive study of betaine an its effects on young endurance athletes over a full soccer season.

Middle-Aged Failure wrote:

Wow...you're only 138 lbs with a high test level like that? I'm also 5'6" (on a good day. Lol) but 173 lbs with a higher BF% (~18%).

Back in my youth, I weighed 200 lbs when was competing in powerlifting & bodybuilding, and shredded down to 180 for show, so 173 feels light for men - even at 62 yrs old. Lol

I imagine your BF% is very low (maybe under 10%?) & you're not lifting for bulk or size but leanness because of your running competition?

I pretty much do the same type of hit routine you do except I go no more than 1 min rest between sets. I try to consume at least 100 grams of high-quality protein every day & get okay sleep despite having back problems from a previous MV accident. I don't use "betaine" (never even heard of it). One of downfalls at this age is poor recovery because if the deficient test levels.

Question: If I increase my rest period to over 90 secs & try betaine - could these changes increase my test levels?

fisky wrote:

Middle-Aged Failure wrote:

"740" @ age 76? Are you using TRT, DHEA or anything like that? Also, what is weight & build like? And what was your testosterone levels in your prime?

I'm considerably younger than you at 62, but my test level is only 470 ng/dL (last year) - down from 520 ng/dL the year before. Lol (in my 20's, I was a natural bodybuilder/powerlifter competitor having test levels in high 800 range).

I do all the same types of workouts you do with weights & cardio - HIIT & all that stuff. I eat a 100% organic whole foods with plenty of protein. I have okay size & muscle mass for my age but nothing special to write home about because my test levels are too deficient.

740 is the highest I've ever recorded. I don't take TRT, DHEA, or anything on the WADA banned list. I weigh 138. Height 5'6". Muscular build.

I don't do traditional HIIT. The rest intervals are too short. I do a variation of the Sprint 8. I lift with a weight that takes only 20-30 seconds to near exhaustion and follow with a 90-120 second recovery. The recovery shouldn't be less than 90 seconds to elicit the optimal metabolism and hormone boost. The problem with HIIT is that the recovery is so short that you have to hold back too much during the running/lifting portion.

My first T test was 225 at age 52 in 2000. That shockingly low level led to me quitting marathon training immediately since even back then we knew that chronic endurance training reduced T levels.

My typical T level has been 450-540 over the past few years. The difference in the months leading up to this 740 test, I ran only 5-8 miles per week, but most of that running was very fast... 5:20 mile pace or faster. Except for racing the 400 at the Indoor and outdoor national championships, the longest I ran at a hard effort was 300 meters. I also worked out very hard 3-4x/week at the gym.

I take betaine after all endurance workouts. Betaine reduces cortisol. Chronically high cortisol has lots of negative effects, including reducing T levels.

I try to get 100-120g of protein every day in 30g servings. I typically have a 30g protein drink after finishing a workout. I also have a very regimented sleep routine.

EDITED to add: Betaine is a naturally produced amino acid. There's a very impressive study of betaine an its effects on young endurance athletes over a full soccer season.