Maximizing Physical Potential After 40
RECAP FROM OUR LIVE WORKSHOP
5 Practices that will extend your ability to continue expressing max physical potential after 40.
QUALITY SLEEP: The older we get, the MORE critical sleep becomes to ensure we are recovering to perform optimally. The sweet spot for sleep is between 7-9 hours, some folks may need more, or slightly less. If you NEED stimulants to get up in the morning or push through workouts, you’re not getting enough sleep.
Tips to enhance sleep for those who are not getting optimal hours per night:
- Bedroom – pitch black and between 62-67 degrees
- No Blue-light 90min before bed; screens, iPad, etc.
- Reduce overhead light in the house once the sun goes down
- Stretch 5-10min, BREATH DEEP and exhale fully.
- Journal about things you are grateful for and/or list goals for tomorrow.
- Avoid eating 2-3 hours before bed.
LISTEN TO YOUR BODY: You know when you are tired when; a joint or muscle ‘niggling’ occurs, your training performance is poor, when you are ‘short’ with family and friends. These are signs that you need to rest, recover harder, change your training habits. This leads too…..
CUT BACK IN TIMES OF STRESS: Most of you have family and work commitments which have time demands thus stress demands. The stress response of exercise and life are the same, your body cannot tell the difference. Therefore, during times of psychological stress, cut back on the intensity, duration or frequency of training (in that order). Remember it’s not about perfection, but perfection in the effort, do the best you can on that day/week… and that means sometimes pulling back and saving it for another day.
IMPORTANCE OF STRENGTH TRAINING: The best thing a master’s athlete or older individual can do to minimize loss of performance is strength train. Research has shown us that as we age, muscle mass drops and the heart doesn’t beat as fast. Therefore, speed and endurance, in general, decrease with age. An individualized strength program reduces attrition and extends performance.
GET IN A ROUTINE: The body performs best when it has a routine. Organize basic lifestyle guidelines to support optimal health so you can express physical potential and become more resilient to stress.
- eat the same time each day
- chew your food 20-30 times before swallowing
- Drink 50-60% of body weight in ounces daily
Sleep: wake up the same time and hit the hay the same time.
Training: Make your training times consistent. Best times to train is 2-3 hours after waking and before 3 pm. Optimal hormone availability is between 9 am – 3 pm… to get the most out of your training, work within the highest point of the circadian rhythm.
MINDSET: There is no doubt about it – our minds don’t age as fast as our bodies. These factors mean we need to train smarter and recover longer between training sessions. Find success in the journey. Focus on the process of getting healthier, changing eating habits, preparing for a race, etc. We are all going to die one day, get over it and start living.
- Robin Lyons
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