Research shows that our physiological peak is usually reached in the mid-to-late 30s and then “normal aging” begins.

After peak, a steady 1%–1.5% decline per year in various physiological functions occurs until the mid-to-late 60s. At that point the decline becomes exponential, with each year showing a higher percentage of decline than the previous year.

At these rates, untrained sedentary 70 year olds might expect to have 50%–65% of their 35 year old capacity (Lavin et al. 2019). The good news is that high performing masters athletes seem to slow this down by half, so they can have 70%–82% of their 35 year old capacity at 70.

How to Slow Down Aging with KBs

In Lifetime Kettlebell Fitness we focus on:

• High-intensity interval training (HIIT) to improve overall cardiovascular function.
• Multijoint free-weight exercises to stabilize movement while lifting.
• Resistance training as the most important variable in maintaining peak capacity.
• Time for rest and recovery in the program.
• Progressive overload as the foundation of all training.

Sample Anti-Aging KB Workout

Here’s a sample workout. For full benefits get the full Lifetime KB Fitness program which includes HIIT workouts for non-kettlebell days, progressive overload with increasing intensity, and the right balance of work and recovery days, all laid out for you.

Instructions:

• Do as many reps as you can of each exercise in 40 seconds.
• Rest for 20 seconds between exercises.
• Rest for 1 minute between rounds.
• Do 3 rounds total.

Exercises:

1. KB Swings (Round 1: Two-hand; Round 2: One-hand; Round 3: Hand-to-hand)
2. Eccentric-focus Push-ups (Take 3 seconds to lower to the floor on every rep)
3. KB Tactical Lunges (Alternate right/left steps and pass the kettlebell between the legs on each rep)
4. KB One-arm Rows or Recline Rows or Chin-ups
5. “Friendly” Lower-impact Burpees (Step back, push-up, step forward, hands to the sky)

Conclusion

Workouts for older adults should NOT be a “watered-down” version of what you did before. They should be designed specifically for your needs and goals. Get the full plan here:

–>> Lifetime KB Fitness + Over-50 KB Revolution + KB Body Revival 3-for-1 sale

Happy training!

–Forest Vance KettlebellBasics Master of Science, Human Movement Kettlebell Expert

Reference:

Lavin, K. M., Perkins, R. K., Jemiolo, B., Raue, U., Bagley, J. R., & Trappe, S. W. (2019). Effects of aging and lifelong aerobic exercise on basal and exercise-induced inflammation. Journal of Applied Physiology, 127(5), 1506-1514.