After listening to Nash Fountain explain how he has been feeling like he has less power,
strength, speed, cardiorespiratory endurance, and muscle-mass, I had to first ask him if he has
been diagnosed with any chronic diseases which may play a part in some of these concerns.
Chronic diseases such as degenerative diseases, are the leading cause of death. According to
Powers et al., “a decline in athletic performance at advancing ages is inevitable”, and “men
develop cardiovascular disease at an earlier age than women”. (Powers et al., 2021) There are
many environmental factors that can be affecting him as well, such as physical factors,
socioeconomic factors, and family. (p. 368) Though he didn’t state, I could only assume that
Nash Fountain is still doing some form of a workout program that embodies all the aspects of his
former days as the world Decathlon champion. A decathlon consists of “the 100-meter, 400-
meter, and 1500-meter runs, the 110-meter-high hurdles, the javelin and discus throws, shot
put, pole vault, high jump, and long jump.” (Merriam-Webster, 2021)
As we age, our bodies go through changes regarding cardiovascular, cardiorespiratory,
hormones, the nervous system, the immune system, as well as muscles. All of these contribute to
changes in performance and in how we need to change the way we train.
Immunosenescence, the decrease in function of the immune system of older adults, can
be suppressed by moderate-intensity exercise. Exercise has a “positive effect on the immune
system in older persons, evidenced by enhanced vaccination responses, increased numbers and
functions of T-cells, increased neutrophil function, lower circulating levels of inflammatory
cytokines, and increased neutrophil phagocytic activity.” (p. 145)
Muscle loss, also known as sarcopenia, begins, on average, at age 25 and continues over
our lifetime. There are two phases, the first is termed “slow”, which is when 10% of muscle mass
loss happens between 25 to 50 years of age. The second phase happens between 50 to 80 years of
age, whereas 40% muscle loss occurs. The loss of muscle mass happens due to the reduction in
the type 1 and II fibers, and the loss of motor neurons. Again, regular exercise bouts consisting of
resistance training helps slow the progression of muscle loss. (p. 202b)
Cardiac output decreases after the age of 30 due to a decrease in maximal heart rate with
age. According to Powers et al., “because cardiac output equals heart rate times stroke volume,
any decrease in heart rate would results in a decrease in cardiac output.” (p. 228) For an
estimated maximal heart rate, the following formula is best used for older adults: Max HR = 208
– 0.7 x age (years). (p. 229) In regard to VO2 max, there is a decrease of “approximately
1%/year after the age of 40.” (p. 555) With aging, the decline in VO2 max is a primary factor to
the decline in endurance performance. VO2 max is the “maximal capacity to transport and utilize
oxygen during exercise.” (p. 85) However, aging men, with maintaining their weight and
physical activity levels, can slow the VO2 max decline by 50%. The decrease in VO2 max is also
associated with a decrease in physical activity and increase of body fat.
If Nash Fountain is continuing to train with the same exercises that were required as a
decathlon participant, his need for anaerobic and aerobic ATP production will still require the
necessary fueling, however, adjustments will need to be made as his body has changes due to
aging. Also, hydration will play a large part in his ability to maintain power, strength, and speed.
According to Powers et al., “failure to maintain adequate hydration can impair normal
physiological function.” (p. 462) Hydration and electrolytes play an important role in
maintaining the health of cardiovascular system, cardiorespiratory system, muscles, and body
temperature, just to name a few.
Another factor that may contribute to why he now feels the way that he does at the “ripe-
old-age” of 55 years old, is nutritional needs. According to Powers et al., adults should get 45%
to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from
protein. Carbohydrates is the preferred source of energy. Timing of consumption of
carbohydrates pre-, during, and post-workouts influences performance. Protein intake is utilized
by the body for muscle repair; however, it also helps the body regulate the nitrogen balance.
When testing for nitrogen levels, it is best to have a low output. High output of nitrogen indicates
that the lean muscle mass or rather amino acid from the muscle is being used for energy. Like
carbohydrates, timing of consumption of protein can prove beneficial in overall muscle repair,
energy, and nitrogen balance.
For the male population, the level of the hormone testosterone decreases with age.
According to Stansworth and Jones, “with increasing age, a greater number of men have total
testosterone levels just below the normal range or in the low-normal range.” (Stanworth & Jones,
2008) Lower testosterone levels can lead to less power, muscle strength, speed, and muscle mass.
With the continuation of strength and resistance training, Nash Fountain can have healthy
blood lipid panels, decrease body fat, lower blood pressure, a slower decline in hormone levels,
and if he were diabetic, he would see improvement to glucose levels and insulin sensitivity. With
the right nutrition, if he is free of disease and injury, Nash Fountain can increase his power,
strength, speed, muscle mass, and cardiorespiratory endurance to continue to maintain his weight
and fitness level.
References
Powers, S., Howley, E. T., & Quindry, J. (2021). Exercise physiology: Theory and application to
fitness and performance. McGraw-Hill.
Stanworth, R. D., & Jones, T. H. (2008). Testosterone for the aging male; current evidence and
recommended practice. Clinical interventions in aging. Retrieved December 14, 2021,
from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/
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