Sports Training Tips for Older Athletes
As we age, our bodies go through various changes that may make it a little bit more challenging to participate in physical activities. These changes often include:
- Loss of muscle fibers, which decrease muscle mass and your strength
- Reduced blood volume
- Decreased amount of blood pumped during each heartbeat
- Maximum heart rate is reduced
- Decline in aerobic capacity
- Increased fragility in bones because of mineral loss
Getting older is no reason to stop being active. Here are some sports training tips that can help you maintain peak performance and avoid injury.
Always Remember to Stretch
One of the most important of all the sports training tips is to make sure you always stretch before working out. However, incorporating daily stretching into your routine whether you are working out or not can help keep your muscles loose. A daily stretch routine can help provide relief if you have problem areas, like back pain or imbalanced muscles from repetitive movements that are common with playing tennis or golf.
Know Your Limits
As you get older, you cannot push your body further than it is capable of going. This puts you at a greater risk for injury. It is a good idea to speak to a trainer or your doctor about what exercises you should be doing to reduce your risk of injury. They might recommend strength training that can help counteract the loss of muscle fibers and bone density.
Eat a Healthy Diet
A healthy diet is critical to staying physically fit. Be sure to eat balanced meals that are full of healthy foods with antioxidants. Include foods that are high in Vitamin C and Vitamin E, including leafy, green vegetables, whole grains, blueberries and green tea. These antioxidants help reduce the risk of free-radical damage that older athletes are prone to developing, which can cause chronic fatigue. Make sure to stay hydrated while working out to replenish fluids and electrolytes that you burn up while exercising.
Get Adequate Rest
Last, but not least of our list of sports training tips is the make sure that you get enough rest. Your body does most of its repair work while you sleep. You are also more prone to injuries when you are overtired. At a minimum, you should be getting at least seven to eight hours of sleep each night.
For more information, check out our Tips for Better Safer Sports Training here.
And don’t worry, if you do suffer an injury, 3D Sports Medicine & Orthopaedic Center is ready to help. Our office in Indian Harbour Beach, FL, is here to get you on the road to recovery no matter what your level of fitness is. Dr. Dominguez and his caring and professional sports medicine team are available for consultations. Contact us today.