36 years old - the age to change exercise habits

According to the advice of sports scientists, age 36 is the time when the body begins to change significantly, forcing the practitioner to adjust their training strategy to maintain form and reduce the risk of injury.

Most people's bodies will decline after the age of 36 - Photo: TN

Why will age 36 decline?

Many studies have shown that when reaching the age of 36, most people's bodies will decline significantly, in terms of physical strength, muscle mass, as well as physiological indicators.

According to research from Ball State University (USA), the VO2 max index - a measure of the body's ability to absorb and use oxygen, reflecting cardiopulmonary endurance, begins to decrease from the age of 25 at an average rate of about 1% per year.

By age 36, the total decline can be as high as 10–12% from peak levels. A low VO2 max means that the athlete becomes out of breath, tires early, and cannot sustain high-intensity exercise for as long as before.

Another factor to consider is muscle mass. According to expert Roger Fielding of the Center for Nutrition and Aging at Tufts University (USA), the body begins to lose muscle significantly after the age of 35, at a rate of 1 to 2% per year if you do not do regular resistance training.

At 36, you can't continue like you're 30 - Photo: CN

Not only does the body lose muscle size, but it also loses fast-twitch muscle fibers, which are key to high-intensity activities like jumping, accelerating, or lifting heavy weights.

Additionally, the hormone testosterone – an important factor in maintaining muscle, strength and recovery – also begins to decline significantly after age 30.

A study published in the Journal of Clinical Endocrinology & Metabolism found that the average man's testosterone levels decline by about 1% each year, and by age 36, the decline is enough to affect exercise performance if lifestyle adjustments aren't made.

In fact, many people in their 30s start to feel the change. They are more likely to have persistent soreness after each workout, need more time to recover, and if they don’t control their technique well, they are more likely to injure their knees, lower back, or shoulders.

The "all-out" training that worked at 25 is now counterproductive.

Need to change exercise habits

Faced with these changes, adjusting your workout routine is not only necessary but mandatory if you want to maintain long-term performance.

1. Reduce high intensity sports

According to expert Fielding, exercisers need to adjust the intensity of their training to a moderate level. High-intensity sports are advised to reduce the duration and density, and instead increase endurance exercises and control the heart rate.

2.Heart rate

A rule of thumb recommended by many experts is to exercise in the mid-range heart rate zone – 60 to 70 percent of your maximum heart rate – to maximize endurance while still protecting your heart.

This is also called heart rate zone 2 in the heart rate zoning method during exercise.

3. Weight training is quite important

Studies have shown that just two sessions of total-body weight training per week, at 70 to 80 percent of your maximum capacity, can significantly slow age-related muscle loss. The movements should be slow and steady, rather than the fast, powerful, high-rep style of your youth.

Endurance training forms need to be increased - Photo: CN

Prioritize post-workout recovery

Next, prioritize post-workout recovery and increased flexibility. Adding yoga, active stretching, foam rolling, or light walking between heavy workouts will help reduce inflammation, increase circulation, and support more effective muscle regeneration.

Getting enough sleep and eating enough protein also play a role. The recommendation for people aged 36 and older is to consume 1.6 to 2.0 grams of protein per kilogram of body weight per day if they exercise regularly.

Not everyone declines the same after 36. The difference lies in their attitude toward their bodies. Those who make adjustments, understand their physiological limits, and change their training style will continue to perform well long-term, even outperforming their younger, less active counterparts.

Conversely, anyone who continues to push themselves at the same intensity will soon face pain, joint degeneration or persistent injuries.

HUY DANG

Source: https://tuoitre.vn/36-tuoi-nguong-tuoi-phai-thay-doi-thoi-quen-tap-the-thao-20250719080129903.htm