Learn how to prolong your athletic career and avoid injuries as you age. The podcast discusses the impact of aging on athletes, personal experiences with injuries, strategies for maintaining physical ability, training for proprioception, and the importance of sleep and recovery.
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Quick takeaways
Training strategies for aging athletes should involve periodization and polarization to improve fitness and minimize injury risk.
To prevent injuries, aging athletes should engage in sport-specific training, including strength training, mobility work, and balance training.
Deep dives
The Importance of Age-Appropriate Training
As an athlete ages, their body becomes less tolerant of surprises. Therefore, it is crucial for older athletes to train in a way that is specific to their age and physical capabilities. Periodization, which involves training in increments towards peak fitness, and polarization, focusing on both high and low-intensity exercises, are effective training strategies. Polarization involves doing a small amount of high-intensity exercise and a larger amount of low-intensity exercise, such as walking or slow jogging. This approach helps build a strong cardio base and minimizes the risk of injury.
Understanding and Preventing Aging-Related Injuries
As athletes age, their bodies face various changes that make them more susceptible to injuries. Tissues don't repair themselves as effectively, there are hormonal changes, and muscle fibers responsible for speed and explosiveness tend to decline. To prevent injuries, athletes should engage in specific training for the stresses they're likely to encounter in their respective sports. Strength training, mobility work, and balance training are vital components of injury prevention. It's also important to avoid playing through injuries and compete only when properly trained for the demands of the sport.
The Role of Sleep and Nutrition in Recovery
Quality sleep is crucial for athletic recovery. It allows the body to repair and regenerate tissues. Therefore, ensuring good sleep hygiene is essential. Nutrition plays a role in injury prevention and recovery as well. It's advised to avoid highly processed foods, excessive sugar intake, and excessive red meat consumption. Alcohol consumption should be moderated, as it can hinder muscle growth and recovery. Protein intake should be sufficient to support muscle repair and growth. Additionally, collagen supplementation can aid in injury recovery.
Accepting and Adapting to the Aging Process
Aging athletes may need to adjust their expectations and accept that their bodies may not perform at the same level as in their younger years. Developing an 'old man game' or 'old woman game' that focuses on strategy and smart play can help athletes stay engaged in their sports and enjoy the camaraderie, even as physical capabilities change. It's important to listen to one's body, take rest and recovery seriously, and not push through injuries. By being proactive in training and staying attuned to the body's needs, athletes can continue to participate in their chosen sports for a longer period of time.
When he’s not working on How To! or coaching his daughter’s basketball team, our producer Derek John loves to play in pickup games with friends. But a serious on-court injury has kept him on the sidelines for months. Now, as he prepares to return to the sport he loves, Derek is seeking tips on how to prolong his playing days while avoiding another injury. In this episode, author Jeff Bercovici joins Carvell Wallace and Derek to share insights from his book, Play On: The New Science of Elite Performance at Any Age.
Do you have a problem that needs solving? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Subscribe for free on Apple, Spotify or wherever you listen.
How To’s executive producer is Derek John. Joel Meyer is our senior editor/producer and our producer is Rosemary Belson. This episode was produced by Kevin Bendis.
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