Optimizing Athletic Performance for Athletes of all ages: When you rest, you rot

I. Intro
Fall in the Methow valley means it really is time now to prepare for Winter. Serious outdoor enthusiasts of all ages are getting ready by attending the local 'masters' workouts, rollerskiing, biking, and running with renewed intensity. Many of us are 'chronologically impaired' and find that getting fit is not as easy as it used to be. As they say, getting old isn't for wimps. Lucky for us there has been a big movement in the Sport Science community to study this issue (scientists are getting old too!). New discoveries show there are many things that can be done to turn back the clock, and optimize sport readiness for athletes of all ages. Some of these activities may not be emphasized in the current training literature for the sport, but gain more importance for the athlete who is looking to stay injury free and reduce the affects of aging.

II. Aging and the Changes it Brings
FLEXIBILITY
As a physical therapist, one of the most obvious outcomes of aging and exercise that I see in the clinic are tendinitis, and muscle strains. The cause is two fold: the inconsistency of exercise with our many family/career commitments, and the changes within tendons from aging. Our muscles are made up of increasing levels of collagen as we age. Collagen is a stiffer material and decreases flexibility. There is hope however! Stretching can increase flexibility no matter how 'tight' you have become. This will help prevent those nagging strains and allow for more intensity in your exercise.

STRUCTURE
As muscles stiffen and become less elastic and strong, our ability to tolerate poor alignments in our legs is decreased. Some athletes are born with bone structure that evenly transmits the forces of sport activity. Those that have less than desirable structural alignments may have little injury potential when they are young, but with time comes those nagging injuries. This is evident in the many knee\hip\back aches caused by foot pronation. A close look at the footwear used in the sport, and orthotics (shoe inserts) that control foot pronation may help alleviate these problems.

STRENGTH
A person's strength decreases with increasing age. This appears to be due to both decreasing physical activity and the aging process. In essence: When you rest, you Rot. The good news is that strength training is very effective at maintaining strength throughout life! In fact, a focused strength program can make you stronger than someone decades younger if they try to rest on their laurels, or, age alone!!

CARDIOVASCULAR
The performance of your aerobic engine also declines with age. The maximum heart rate that you can achieve slows as you age. In the inactive population, cardiovascular function declines due to inactivity (when you rest, you rot), and increased body weight. The good news is that with training to maintain strength and aerobic abilities, the decrease due to aging is halved.

OSTEOPOROSIS
A significant health issue that can occur with the aging process is Osteoporosis. This condition is a decrease in bone density that may cause a susceptibility to fractures. It occurs in 24 million Americans; at least 80 percent are women. To prevent Osteoporosis weight-bearing exercise is recommended. This is exercise in which your bones have weight pressed through them. This stimulates the growth of bone. Examples would be walking, leg presses, and Nordic skiing.

III. Turning Back the Clock
This knowledge on the affects of aging points us clearly in the direction needed to turn back the clock. You can optimize your training and exercise efforts by strength training, stretching, good nutrition, and structural alignment. So how do you go about a sport age-lift? The following tips should help get you started. To access more specific help I recommend talking to a sport trained Physical Therapist, a Certified Strength and Conditioning Specialist, or a personal trainer.

1. Lift weights 2-3 times per week. Perform 3 sets of 12 repetitions for each exercise. Each session should last 45-60 minutes and include exercises that strengthen the major muscle groups i.e.: squats, leg press, dead lift, bench hamstrings, pushups, lat pull down, seated row. This strengthening isn't meant to give you specific strength for your sport, just the oomph to maintain muscle mass and bone density. To gain benefits in the sport you participate in, you must mimic as closely as possible the movements associated with your sport (see sidebar).

2. Spend 10 minutes stretching after a good warm-up. A warm muscle stretches better than a cold one! 3 stretches of 15 seconds for the quads, hip flexors, hamstrings, calf, back, and pectorals should hit the major problem areas. You should feel pleasant discomfort with the stretch, not excruciating pain. If you are 'resisting' the stretch, it isn't one. Research shows that by contracting the muscle first (as in contract-relax stretching) the muscle will relax and give you a better stretch. This can be performed daily with both your aerobic and strength workouts.

3. Are your shoes right for your bone structure? 15% of the population has rigid feet that require maximum cushioning in a shoe. Most athletes with foot difficulties have conditions that cause over pronation, or rolling in of the foot. This condition requires a shoe that controls and slows this pronation. Often an orthotic is also needed to supplement the shoe's support. Many athletes also find a better fit and control of the shoe\ski\bike with orthotics!

The above will help minimize the major affects of aging for the athlete. There are many other beneficial activities to supplement training that I haven't had room to touch on: Massage, acupuncture, and chiropractic care. Good luck in your efforts to turn back the clock!

Advanced Tips for the Gonzo Club

Strengthen Specifically. Performing strength activities will only help your sport performance if they are closely related to the movement you perform in the sport. This is an example of the principle of specificity. That is why bicycling won't help you run any faster! If your sport involves a single leg activity with a push off, the Balance Squat might be the exercise for you!

Go Longer With Less Bonk. You've done the training, but what else can you do to legally boost your sports efforts? The use of a sport drink during exercise can delay the onset of exhaustion and increase your ability for hard efforts late in the activity! A 5-8% solution is ideal, with drinks of higher concentrations actually delaying the absorption of water in the stomach. Drinks with polylactate in them may be even better at buffering the effects of exercise.

Peter Dickinson MS, PT, SCS

Wife's Addendum: Pete needs to lift more!

Back to Library