On a recent run I pondered my previous sports injuries and the events that led up to each injury.  My “Aha” moment occurred when I realized that I feel the best when I am doing something different each day and lifting weights regularly.

  1. Working the same joints or muscle groups leads to fatigue earlier.  Studies have shown that recovery from exertion takes longer the older you are (see abstract at the bottom of this blog).  It makes sense to change muscle groups each time you exercise to prevent fatigue.
  2. Our muscles develop “memory”, that is, the muscle groups get more efficient at a particular exercise, so they don’t work as hard.  If you’ve done aerobic dance or bench aerobics you probably remember how hard it was when you first started, but when you completed several weeks of the same routine, you notice that the exercise becomes very easy; you barely sweat.
  3. Boredom.  Yes, doing the same thing everyday leads to exercise burn-out.  We exercise primarily because it is fun.  Exercise should be fun before considering the health benefits.  Exercise is an adult form of “recess”.  I always recommend choosing an exercise or activity that is fun when considering exercise.  You will have a higher motivation to put on your work-out clothes if you are going to do something fun rather than something boring.
  4. Resistance exercise becomes more important the older we get.  Muscle strengthening exercise if done properly will improve strength, endurance and agility.  Twice weekly resistance exercise is essential to prevent injuries.  I like to combine balance with strength; I choose exercises like military press while standing on a BOSU ball or using a swiss ball to do push-ups.  Improve your strength, improve your balance and you will have few, if any injuries.
  5. Stretching muscles properly, especially core muscles like abdominals, para-spinals, hamstrings, and quads will help prevent back pain, prevent falls and help you improve your sports skill.

Remember, changing what you do will keep your body and your mind fresh.

For more ideas on how to stay motivated in your workout program, read here. And for more help on cross training, stretching and strength training contact us at buzz@visitbewell.com.  We can also help you develop a great cross training program that is fun and helpful!

Cheers,
Jim

 

Curr Sports Med Rep. 2007 Jun;6(3):200-6.

Training in the aging athlete.

Foster C, Wright G, Battista RA, Porcari JP.

Source

Department of Exercise and Sport Science, 133 Mitchell Hall, University of Wisconsin-La Crosse, La Crosse, WI 54601, USA. foster.carl@uwlax.edu

Abstract

The number of healthy older individuals who are active in sports has increased significantly during the past generation. These individuals continue to perform at a high level, although there appears to be a loss in functional capacity that cannot be overcome by training. No accepted theory of aging exists, but older athletes may be limited primarily by the inability to maintain the same volume and intensity of training. Also, older athletes appear to respond more slowly to the same training load than do younger athletes. The principles of training in older athletes are similar to those in young athletes; however, additional days of recovery and cross training may be necessary to prevent orthopedic injuries. Strategies for maintaining exercise intensity, including resistance training, are advisable to prevent sarcopenia and selective loss of type II muscle fibers.