Us Ageing Athletes

I have written several short articles as well as shared some good posts on training as we age. It is an important topic as we are living longer and learning more about how much we can still actually do as we age rather than follow old tradition and accept that as we age we become useless and decrepit.

This is quite a mindset change for those already in their later years, it’s not too late for this demographic but it is harder to make the necessary changes to mind and body. If those who are moving through their 40’s and 50’s now are not already active and training then it is time to get moving. It is not too late and changes can be made. Those who are even younger have more to lose and can also make greater gains. Any activity at any age is better than none, but the right activity for your age will be far more productive.

It is during our 40’s and 50’s that our lives tends to be the busiest in terms of work and family. Climbing the career ladder, running around after our children as glorified taxi drivers and supporting them as they move through their teenage years in growing up and studying hard.

Finding time for ourselves can be a challenge, and if we want to continue to be able to support our families and have the energy to progress our careers then we need to keep ourselves fit and healthy.

This can be different from the training we may have done in our 20’s when how we looked or how we performed in our chosen sport was the priority. Now we need to consider what we can still do as well as what our training and lifestyle goals are too. Keeping mobile, fit and healthy must come higher on the priority list than washboard abs and bulging biceps. That said, this is still possible too with the right training programme and determination.

As I’ve said before we lose muscle at an ever increasing rate as we age, our metabolism slows down and we take longer to recover during and from training sessions. With this in mind it is clear that there are certain training goals that should be part of the programme irrespective of the individual’s personal goals or preferences.

• Train to keep and gain muscle mass
• Take appropriate recovery and rest between exercises and training sessions
• Ensure appropriate nutrition for lifestyle goals and training aims
• Employ both steady state and high intensity conditioning training methods
• Listen to your body!

Training to maintain or gain muscle mass can be achieved by progressive overload of those muscles. That overload can be in the form of an increasing resistance or load, an increase in repetitions or a decrease in rest time. For high intensity conditioning Tabata or HIIT (High Intensity Interval Training) would be most appropriate. This includes Les Mills Grit, Crossfit and Metafit type training.

Stretching and mobility work is essential as we age to maintain joint range of motion, Yoga and ensuring as full a range of movement as possible when exercising will help in this too.

There are some great Master’s programmes and groups out there, Crossfit does this well as do many bodybuilding and weightlifting clubs and organisations.

However, this may not be for you and you may wish a more flexible or bespoke approach. If you want more specific help and advice on any aspect of your training plan then please do not hesitate to contact me on tsilvester@getcoached.net or via my Facebook page Get Coached.

Posture Perfect?

How many times have we been told either as children or even now to sit up or stand up straight? More times than I can remember anyway and I consider myself to have reasonably good posture.

However, posture is not just about a straight back, and finishing schools are not as common or as accessible as they once were.

But they are needed now more than ever as we are a growing population, in height almost as much as in girth. Our increasing girth is more talked about due to the health complications associated with obesity. Whilst increases in population height are slowing our increasingly sedentary lifestyle is developing a back pain that is becoming chronic.

Walk tall, head up and shoulders back!

It must be said though that our lifestyles, jobs and obsession with social media and smart devices is challenging our posture more and more. How many of you have a smart something or tablet/pad? Even laptops are a challenge by their very nature, enticing us to sit in “comfortable” chairs and slouch whilst working or browsing. If our increasing height as a population is thrown into the mix then this is a recipe for back and neck pain, kyphosis and dysfunctional shoulders.

Slouching in itself is not a bad thing if done occasionally and for a reasonably short period of time, like when watching a film on tv for example. However, a poorly set up workstation or a bad driving position will be an occupational injury in the making. Some professions are really struggling with this, I work with a few police officers and those that are regularly in a car with their protective armour and utility belts often finish their shifts with sore backs, necks and shoulders which for some has lead to a postural change for the worse.

It is possible to correct this change in posture but it takes time, effort and consistency. The ability to get back into a good posture or body position after driving or slouching or even spending a few hours on the smart thing is the neat trick, whether immediately or after corrective exercises. Longer term postural changes will be more deep seated and will require time, patience and adherence to a specific programme to correct. If your joint range of motion is compromised or your muscle or skeletal systems are damaged or dysfunctional then it will take longer and will need input from a professional.

Low back pain, a kyphotic or lordotic posture or a slouch are all terms we have probably heard of and most people have certainly experienced non injury related back pain before.

So why is posture important?

Having good posture or being able to maintain a good body position whilst sitting, standing, walking or lifting weights is essential for optimal movement and functionality. Too rounded or slouched an upper back and we struggle to raise our hands directly overhead. Excessive flexion or extension of the lower back could indicate a weak core and/or tight musculature around the hips, lower back and hamstrings which could limit or comprise the hips and lower back during squat type movements.

Back pain is often an indicator of issues elsewhere rather than being the issue itself. Maintaining a strong core and following a comprehensive stretching programme will certainly help to reduce low back pain and keep good posture. Corrective exercises and a balanced strength training programme will further help to maintain and improve posture.

Don't reverse the evolutionary process, stand up straight and walk tall. Some of the best postures are seen on strength and power athletes, dancers and gymnasts. Being active and working your muscles through an appropriate range of motion will bring many health benefits, and not just postural.

If you are not sure how to plan out and build your gym programme to maintain or correct any postural dysfunctions then speak to your gym instructor, personal trainer or coach. Better still, give me a shout via email on tsilvester@getcoached.net on my FB page @getcoached.net or leave your email and a brief note at www.getcoached.net and receive a little freebie gift.