The Big Picture
There are many articles written that rightly focus on setting up a successful fitness journey. How should one effectively plan athletic progression? What shall I do next? Few focus on nailing answers to athletic performance particularly in the in the back half of one’s life….
Let’s change that.
How do you maximize performance in the key second half of life? How do we develop the enthusiasm to start to become more athletic?
The main components should be:
Consistency
A desire to change
A drive to improve
When we anchor ourselves in these tenets we ultimately find success. I maintain that to do this we need to build a sustainable endurance program that includes aerobic exercise, strength and conditioning, appropriate diet, sleep and grit. We must not forget these thoughts as we think about the specifics of the back half of the season of life.
Sustainability is created by developing a program that integrates with your life. Not too time demanding, something that can be accomplished each day. In order to be successful, the program can not be monotonous or become stale. To grow the body needs to be exposed to different stressors - so a dynamic or changing program is also key to maintaining progress. If it is a walking or a running program - doing the same 3 miles each day will not continue to produce change. Additional activities such as weight training or other activities will spice up the day and create positive and ongoing change.
Beyond the planning of the second half life from an athletic point of view the big picture has to be considered. Adults over the age of 40 loose significant muscle mass each year. It cannot be overstated how important strength and conditioning can be to maintain the axial skeleton. The mission is to maintain strength and maintain and improve joint health and mobility .
Too many athletes begin to compromise on sleep! This is a mistake. Sleep is the time that the body heals and gets stronger.
As training focus goes up a curious phenomenon occasionally takes place, people forget to eat. Whether it is a byproduct of the hormonal releases during exercise, or absentmindedness from training focus, post-workout fueling drops off. This creates an inability for the body to rebuild muscle and strengthen. Many people engage in exercise to lose weight. This runs counter to getting stronger and fitter during normal exercise. Weight loss should be gradual an sustainable - not more than 0.5 to 1 lbs per week.
Finally at least a passing word should be taken to discuss supplements, energy drinks and performance enhancers. At the start of program creation these issues should all be an afterthought. The main method of evolution and progress will occur by following the three tenets above. However if you wish to support your joint - and are over 40 the following things should be considered.
Calcium and Vitamin D for all women (600 units and 1000mg of Calcium)
Iron or a multivitamin with iron
Glucosamine for joint health and to slow the progression of arthriotis
Omega - 3 - Fatty Acids (as above)
While unlikely to enhance performance, there are health benefits to all of the above.