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as you age you need to learn how to train smarter
match your sports training to your body's stage of life As our bodies change and age, our exercise regimen and outlook must change as well. Jessica Seaton, D.C., an orthopedic chiropractor and chair-person of the USA Masters Swimming (USMS) sports medicine committee, recommends that athletes hone their workouts for what they can do now – not what they were once capable of.
"Athletes show certain patterns as they grow older," Seaton said. "In their early 20s, athletes can train irregularly, train hard, injure themselves and bounce back quite quickly. By their late 30s, irregular training, training too hard or training too little make a bigger difference than it did 10 years earlier. By the time athletes reach the age of 40, they’re not spring chickens anymore. Irregular training has more dire consequences, often leading more quickly to injury, and often of a more serious nature. As the years go on, all of this gets more pronounced. There is one caveat, Seaton said: We each have our own physiological program. Everyone ages on slightly different schedules. Factors that affect the speed of aging include genetics, illness, quantity and quality of exercise, nutrition, habits such as drinking alcohol or smoking cigarettes, outlook and attitude, and stress. |
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Each person also has a very unique genetic make-up, with biochemical and physiological individuality. Different optimal workouts suit different periods of your life. Here are three clever ways to avoid this breakdown: Stagger your workouts, cross-train, and do something different once in a while during a regular activity. Maybe it's some quick intervals during your runs or a shift to kicking for a couple of swim workouts. Your body – and mind – will appreciate it. Learn to listen to your own body. If you feel worn out or tired, your body is trying to tell you to take it easy. If you are under stress, your body’s ability to repair itself may be impaired. Training hard during such times does not make sense and may very well lead to injury. Give your body time to heal. As we age, our basal metabolic rate--the rate of metabolism when the body is at rest--slows down. This same slowing of the basal metabolic rate affects tissue healing. Training is a process of overusing a tissue (muscle), causing it to break down, and then a rebuilding of the muscle as a reaction. As we get older, this process is slower. |
Jessica Seaton, D.C., is a chiropractic orthopedist in private practice in West Los Angeles, Calif. She chairs the United States Masters Swimming
"If you train hard each and every day of the week, or several days in a row, you’re really not giving your body time to recover and rebuild," Seaton said. "The result is that you simply end up injured."
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