Thursday, September 4, 2014

Strength and Conditioning in the Aging Athlete

by: Judah Boulet

Enhancing Longevity and sustainability in training

  1. Sleep: First and foremost, you want to have more optimal hormone levels, recover faster, achieve optimal health, live longer, etc, you need to sleep uninterrupted for 7-8 hours.
  2. Focus on eating a Nutrient Dense Diet of non-processed foods. Perfect place to start is with a Paleo diet, and then use that as a template.
  3. Consumption of enough calories to sustain training levels along with consumption of enough individual macronutrients to sustain the type of training/exercise you are performing (This is an individualized thing based on type of training, fitness goals, etc)
  4. Adaptability! Listen to your body. If you are feeling tired, beat up, etc, take it easy. If you are feeling full of piss and vinegar, get after it. Be able to adapt your training program (individually or through a coach) from day to day based on how you are feeling. A potentially more accurate way to listen to your body with what is going on physiologically with you is through monitoring your Heart Rate Variability (HRV). You need a heart rate monitor which can easily hook up to an app on your smartphone, such as Joel Jamison’s BioForce HRV or iThlete. If your HRV score is Red, and you have a killer session planned, adjustment of your training program for that day is needed. Utilization of a personal coach, whether remotely or in person, is extremely useful in this regard.
  5. Supplement wisely. This also is highly individualized based on training, goals, diet, etc.

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