35 Year+ Kinekt starter training plan free download
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Sarcopenia what is it? Discover effective ways for a successful body transformation, regardless of your age. Our experts offer tailor-made plans and valuable tips.
Body transformation, fitness program, healthy aging, muscle building, sarcopenia prevention, balanced diet, strength training, cardio training, personal training, biomechanics, nutrition plans, increasing quality of life, body transformation
In a phase of life where maturity meets experience, it is more important than ever to set the course for beauty, health and vitality. After 35, our body begins to gently remind us that we should pay more attention to it. We experience inevitable changes in metabolism and muscles due to the decrease in muscle mass and hormonal adjustments.
Your muscles are made up of different muscle fibers. Starting in our mid-30s, we lose fibers, especially the type II fibers, which are responsible for fast and powerful movements, and are replaced by type I fibers. The result? Regeneration after sport takes longer, strength decreases and coordination could be better. As a result, your knee suddenly hurts, even though you've been jogging weekly for years. This process in our body is called sarcopenia.
Characteristics | Type I muscle fibers (Slow Twitch) | Type II muscle fibers (Fast Twitch) |
Endurance | High | Low |
Main activities | Long-term activities such as running, cycling, long walks | Fast, powerful movements such as jumping, sprinting, lifting heavy objects |
Energy source | Aerobic (with oxygen) | Anaerobic (without oxygen) |
Occurrence in the body | Often in muscles that provide endurance performance | Common in muscles responsible for short, explosive actions |
What is sarcopenia?
Sarcopenia is a term that comes from Greek and literally means "lack of flesh." It refers to the process of loss of muscle mass that occurs with aging.
Old | Signs & Prevention | Nutrition | Special measures |
35 years | Minimal signs; <1% muscle loss pa; Focus on prevention through strength and endurance training. | High protein diet and micronutrients to delay onset. | Regular training to maintain muscle mass. |
45 years | Slight decrease in muscle strength; 3-5% total loss; Adjustments to the training plan necessary. | Importance of an active lifestyle and balanced diet. | Integration of functional training to maintain strength and mobility. |
55 years | Accelerated muscle loss; 5-10% total loss; increased importance of strength training. | Adequate protein, vitamin D and calcium become more critical. | Increased attention to adequate protein intake and balance training. |
65+ years | Clear symptoms; >10-15% total loss; Individually tailored training required. | Holistic approach, including medical monitoring and adapted nutrition. | Adapting exercises to specific health conditions; Balance and flexibility training. |
Are sarcopenia more common in men or women?
Sarcopenia affects both men and women, but there are differences in prevalence, extent of muscle loss, and effects, some of which are due to biological and hormonal factors.
Men: Men tend to have greater muscle mass and strength, but also begin to lose muscle mass earlier, often in their 30s. Muscle loss in men may progress more quickly, but is partially offset by their initial higher muscle mass.
Women: Women typically begin to lose significant muscle mass later than men, often with the onset of menopause, when the decline in estrogen production has a direct impact on muscle mass and function. Muscle loss may be accelerated in postmenopausal women, in part due to the lower percentage of muscle mass compared to men.
Why is this happening?
There are several reasons why sarcopenia occurs:
Hormonal Changes : With age, the production of certain hormones decreases, including growth hormone, testosterone and estrogen, all of which contribute to muscle growth.
Reduced physical activity : Many people become less active as they age. Less exercise means less muscle stimulation, which can lead to muscle breakdown.
Changes in protein metabolism : Older bodies become less efficient at processing protein, which is necessary for building and maintaining muscle mass.
Malnutrition : Inadequate nutrition, particularly a lack of adequate protein, can accelerate muscle loss.
How can you prevent muscle loss?
You can do something about it! Strength training is your best friend when it comes to not only stopping the signs of the times, but actually reversing them. For a balanced fitness program, it's really important that you incorporate exercises that challenge both your Type 1 and Type 2 muscle fibers.
This is how you can start:
Train three exercises specific to your muscle fiber type three times a week:
Day | focus | Exercises |
Monday | Build strength (Type II fibers) | Squats: 4 sets of 6-8 reps. Bench press: 4 sets of 6-8 reps. Deadlifts: 4 sets of 6-8 reps. |
Wednesday | Develop power (Type II fibers) | Box jumps: 3 sets of 8-10 reps. Medicine ball throws: 3 sets of 8-10 reps. Sprint intervals: 30 sec, pace 4:30 min/km |
Friday | Increase endurance (type I fibers) | Kettlebell Swings: 5 sets of 15-20 reps. Burpees: 5 sets of 15-20 reps. Jump Rope: 1-2 minute intervals |
And what about cardio?
Cardio training also plays an important role in the fight against sarcopenia, although at first glance it may seem like strength training is the obvious choice for fighting sarcopenia. Regular cardio training offers a number of benefits that can directly and indirectly help maintain and even build muscle:
Improved blood circulation : Cardio exercise promotes heart health and improves circulation, meaning more oxygen and nutrients can be transported to the muscles. This supports muscle recovery and growth.
Increased insulin sensitivity : Regular cardio exercise can improve insulin sensitivity, meaning the body can more effectively move sugar from the blood into cells where it is used for energy. This is particularly important because improved glucose absorption contributes to the energy supply to the muscles and thus indirectly counteracts muscle loss.
Boosting Growth Hormone Levels : Cardio exercise can stimulate the release of growth hormones in the body, which are crucial for the repair and growth of muscle tissue.
How strenuous should the training be?
Training zones help you control your training intensity by being based on your maximum heart rate (max HR). These zones allow you to achieve specific fitness goals more efficiently because each zone has different effects on your body. Training Zone 2 is ideal for cardio training, which means you train at 60-70% of your maximum heart rate. Training in Zone 2 is like the secret recipe for a healthy, long-term fitness program. Imagine it's like walking on a nice, pleasant trail instead of a strenuous uphill race. Here are a few simple reasons why training in this zone is so great:
Calculate your personal zone 2: Subtract your age from 220 and multiply the result by 0.6 and 0.7
Fat Burning : Zone 2 training promotes fat burning as the primary source of energy. Compared to higher intensities that rely more on carbohydrates, this zone helps improve the body's fat metabolism capacity. This makes it an effective way to reduce body fat and increase energy efficiency.
Endurance development : Long-term training in this zone improves aerobic fitness by increasing the efficiency of the cardiovascular system. It increases the volume of the heart, improves oxygen uptake and promotes the development of mitochondria in muscle cells, resulting in improved endurance performance.
Recovery and Avoiding Overtraining : Zone 2 training is less taxing on the body than training in higher intensity zones. It enables active recovery, reduces the risk of overtraining and injuries and can therefore be integrated into the training plan more often without negatively affecting the recovery time.
Here is a simple explanation of the different training zones :
Zone | Intensity (% of max. heart rate) | Main goals | Average max. heart rate (example for 35 years) |
1 - regeneration | 50-60% | Promoting recovery, reducing stress | 95-114 beats per minute (220-35) * 0.50 to 0.60 |
2 - fat burning | 60-70% | Improving aerobic fitness, using fat as the main source of energy | 114-133 beats per minute (220-35) * 0.60 to 0.70 |
3 - Aerobic zone | 70-80% | Increasing aerobic capacity and efficiency, improving oxygen uptake | 133-152 beats per minute (220-35) * 0.70 to 0.80 |
4 - Anaerobic threshold | 80-90% | Increasing the ability to work at higher intensities, improving lactate processing | 152-171 beats per minute (220-35) * 0.80 to 0.90 |
5 - Maximum intensity | 90-100% | Increasing anaerobic fitness and strength, training for short, intense efforts | 171-190 beats per minute (220-35) * 0.90 to 1.00 |
This table provides a guide for planning and executing your cardio workout based on your maximum heart rate. The average maximum heart rate values given are for a 35-year-old person as an example. To calculate your specific values, simply replace "35" with your current age.
How long should I do cardio?
The duration of endurance training can vary greatly depending on individual fitness goals, starting level, specific health conditions and personal schedules. In general, however, there are some guidelines that can help determine the optimal duration for endurance training:
aspect | Recommendation |
begin | Start with short training sessions of around 15-20 minutes. |
increase | The duration can be gradually increased by 5 minutes per week until you reach 30-60 minutes of continuous exercise. |
Health & Fitness Goals | At least 150 minutes of moderately intense cardio or 75 minutes of intense cardio per week for adults, spread over several days. |
It's best to plan your cardio training two days a week. In the following table you will find training examples with and without equipment as inspiration:
Day | With equipment | Without equipment |
Tuesday | 1. Rowing machine: 10 min. easy (zone 2) 2. Bicycle ergometer intervals: 20 min., 1 min. hard (zone 4), 1 min . easy (Zone 2) 3. Treadmill: 10 minutes moderate (Zone 3), increase incline | 1. Brisk walking/jogging: 10 min. warm-up 2. Climbing stairs/hill running: 20 min., 1 min. intensive, 1 min .Walk 3. Jumping rope: 10 min. moderate |
Thursday | 1. Elliptical trainer: 15 min. easy to moderate (zone 2-3) 2. Stationary bike: 5 x 4 min. high (zone 4), 2 min. easy (Zone 2) 3. Rowing machine: 10 min. cooldown easy (Zone 1-2) | 1. Power walking/jogging: 15 min. easy to moderate 2. Sprint intervals: 5 x 4 min. sprinting, 2 min. walking 3 .Stretching: 10 min cooldown |
Body Transformation Kinekt Starter Workout Plans
Below you will find starter training plans that you can download. We have created special plans for men and women in the 35+, 45, 55 and 65+ age groups. Of course, you can also use these plans if you are younger than 35. Just look at the table below and find the plan that suits you. Have fun trying! Here are the options for downloading, in German (DE) or in English (EN):
If you have any questions, let us know. Before you start, however, you should make sure that you are physically fit enough to train. A check-up with your doctor never hurts. And if you're ready to take your training to the next level, talk to us! We can create a personal training plan together and start your Kinekt journey.
Nutrition as another key against sarcopenia
Nutrition plays a crucial role in the fight against sarcopenia, the age-related loss of muscle mass and function. However, a targeted nutritional strategy can slow down and even reverse this process:
Proteins: The foundation of muscle building
Proteins are the building blocks of our muscles . A protein-rich diet is therefore essential to counteract muscle loss and promote muscle building. Adults should consume about 1.2 to 1.5 grams of protein per kilogram of body weight daily, with older adults aiming for up to 2 grams per kilogram. High-quality protein sources include:
Get to know the 20 best foods for sarcopenia here
Essential Nutrients: More than just building muscle
In addition to proteins, the body needs a variety of vitamins and minerals to support muscle function and promote overall health:
Vitamin D and calcium: These are crucial for bone health, which supports muscular function and structure. Vitamin D is also directly involved in muscle health.
Omega-3 fatty acids : Found in fatty fish, flax seeds and walnuts, have anti-inflammatory properties that may help maintain muscle mass.
Antioxidants: Vitamins such as C and E, found in colorful fruits and vegetables, protect muscles from damage caused by free radicals and support regeneration.
Hydration: Not to be underestimated
Sufficient fluids are also important for muscle health. Water aids in nutrient absorption, supports metabolism and helps remove waste from muscles.
Strategies for a muscle-preserving diet
A muscle-preserving diet is an important component in the fight against sarcopenia, age-related muscle loss. To keep your muscles strong and healthy, here are two effective strategies:
The secret lies in consuming proteins regularly throughout the day. Instead of eating two or three large meals, try eating smaller, protein-rich meals and snacks every 3 to 4 hours. This approach maximizes protein synthesis in your muscles - the process by which your body uses protein to repair and build muscle tissue. Good protein sources for in between meals are:
Regular meals: Distributing protein intake throughout the day can maximize protein synthesis in muscles . Instead of eating two or three large meals, try eating smaller, protein-rich meals and snacks every 3 to 4 hours.
Diversity: A diverse diet ensures that you get all the essential nutrients.
By following these nutritional principles, you can lay a strong foundation against sarcopenia and support your muscles and body transformation in the long term. In addition, exercise snacks, small exercise sessions throughout the day, can help boost metabolism and increase muscle flexibility.
Walking your body while you work - but how?
“If you rest, you rust” – this saying is also fully justified in the world of fitness and health. Small exercise sessions, often referred to as “exercise snacks,” can have a big impact on your physical and mental health. They are particularly important to counteract sarcopenia. Movement snacks are the perfect way to break up long periods of sitting and give your body some much-needed training zone 2 activity without having to go to the gym. Here are a few simple ideas for incorporating exercise snacks into your daily routine:
Activity | Goal | Advantages |
5 minutes of brisk walking every two hours | Promotes blood circulation, counteracts muscle atrophy | Every movement counts to be more active and promote health. |
10 squats after every hour of sitting | Strengthening the leg and buttocks muscles, maintaining muscle mass | Can be done anywhere, anytime without special equipment. |
Do a few stretches or yoga poses several times a day | Improve flexibility, relieve muscle tension, promote relaxation | Supports mobility and helps maintain muscle function. |
In summary
From around the age of 35, many of us begin to notice changes in our muscle mass and function, a phenomenon closely linked to the process of sarcopenia. Sarcopenia, often referred to as age-related muscle loss, is a natural consequence of aging. While this process begins gradually and takes years, it is the period starting in your mid-30s when preventive measures can be particularly effective.
Regular strength and cardio training can help maintain and even build muscle mass. The good news is that the effects of sarcopenia can be significantly reduced or even delayed through conscious lifestyle changes and regular exercise. By staying active and taking care of your body from the age of 35, you can make a big contribution to maintaining your muscle health and your body transformation !
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