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.

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.