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.

A Health & Fitness Rant!

This is going to be a bit of a rant!

I have been involved in the fitness industry in one way or another for over 30 years now and have seen many changes over those years, but also and disappointingly so, no changes in certain key areas as well.

Let me start by saying that this is a great industry to work in, and I wouldn't still be involved if I didn't love what I do. However, it is also very frustrating on many levels and this is my rant! I would like you to see it as also a question and obviously these are my own opinions. I acknowledge that I am not the most knowledgeable or experienced PT out there, but I do strive to be as good as I can be though, and I’m always looking to learn.

"Always looking to learn"

One of my biggest frustrations is the ongoing lack of coaching standards in the industry. Active IQ have gone a long way towards improving this area of concern and their courses are going a long way to upping the standard of coaching and quality of knowledge within the fitness industry.

That being said I still see really poor coaching practice, shabby programmes and inappropriate exercise choices. PT clients and gym members are being let down badly here, the image of the industry is getting damaged and we being seen as unprofessional and ill informed with a real lack of depth in our knowledge.

"PT Clients & gym members are being let down"

People are leaving college courses not knowing how to coach basic exercises, having no understanding of simple anatomy or exercise physiology or even being able to engage in a conversation with a potential client. University graduates with relevant industry degrees have the necessary theory but very little or no practical coaching experience.

People have been training since before Milo first lifted the calf, there is very little that is new in the Health and Fitness industry in terms of strength or fitness training. Yes we are able to monitor and record progress more accurately with modern technology. We are more informed with regards to nutrition and how it impacts our bodies. We can periodise training programmes and tailor them to our clients individual needs to be more effective and goal oriented. Essentially though, we haven't changed much as human beings in that we still have the same basic anatomy and physiology as Milo, yes some of the goals may have changed and the reasons for training may have changed too. So why are we  trying to write over complicated programmes, take nutrition and dietary plans to extreme and even dangerous levels? We need to stop trying to impress our customers and clients with complicated programmes and fancy design layouts, keep it simple and on task.

"We haven't changed much as human being"

Social media allows us to share a huge amount of great knowledge and communicate with people we may never actually speak to or meet. However, it also means that some of that shared information can be either misleading or wrong; whether this is done deliberately or unintentionally doesn't matter, someone will be affected by it.

Social media also allows people to promote themselves and their businesses which is great (I do), but to be honest there are some really shallow, self centred and narcissistic individuals out there who's only focus is themselves.

Fortunately the gym I am currently based at doesn't have any individuals fitting this description. Now this narcissistic self promotion may appeal to certain people and their need to be “that person”. However, for a large percentage of the population it will only be off putting and serve to further damage the industry's reputation as being full of self interested, and vacant but buff bodied individuals.

"Narcissistic self promotion"

Another major frustration of mine lies in the effort people put into their training versus the results they expect to get.

I know that everyone has different goals, different training abilities and varying levels of fitness but please don't turn up at the gym or class to train and then sit on your phone or chat, blocking kit from being used or taking up a class space that someone who does want to work could use.

Don't expect to get results if you are not going to put in the effort, don't blame someone else for your own lack of hard work.

Train as hard as you can, this might be more or less than the next person and that's fine. It's not a competition with them, it's about being the best you.

If you train to look good then train hard and get messed up in the gym and you will look better out of the gym.

If you want to physically change your body then you will need to be consistent in your training and work hard enough to elicit the changes you want.

"Be consistent in your training"

So, rant more or less over! This is a great industry and I have enjoyed and continue to learn my time as a gym instructor, gym manager, gym user and now personal trainer. We need to continue to improve ourselves and our industry and to educate our customers and clients so that we all benefit and achieve the goals we set ourselves.

You can reach me on Facebook via my page @getcoached.net and FB messenger, and via email on tsilvester@getcoached.net