3. HOW DOES AGING AFFECT THE OLDER ATHLETES
• In the general population, VO2max tends to decline by about 10% per decade after the
age of 30. Athletes who continue to compete and train hard can reduce the drop by
about half, to 5% per decade after the age of 30. The reason VO2max declines with age
that our maximal heart rates go down as well.
4.
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7. AGING AND METABOLISM
• Our bodies do not metabolize nutrients from food as efficiently, which can cause blood
glucose levels to be elevated, particularly after we consume a meal. And anabolic processes
such as building muscle protein become less efficient, so it's harder to gain muscle mass as we get
older.
8. SOME PROBLEMS FACED BY ELDERLY
• Due to high-expectations, high-intensity training environments, increased media exposure, and
more severe consequences for below-average performances, elite athletes are exposed to
exhaustion and burn out, prone to physical injuries, and at the extreme cases, psychological
and physical disorders
9. ATHLETES MORE PRONE TO THESE INJURIES
• Over-exercise becomes even more dangerous as we age. Common symptoms include back pain,
bursitis, stress fracture, hamstring injury, kneecap pain, shin splints, achilles tendonitis,
heel pain, Morton's Neuroma and more.
10. BARRIERS FACED BY ATHLETES
1) lack of time,
2) social influence,
3) lack of energy,
4) lack of willpower,
5) fear of injury,
6) lack of skill,
7) lack of resources (eg, recreational facilities, exercise equipment).
12. • Young athletes with low energy availability, where the amount of energy used during exercise
is more than the amount of energy ingested through food, may also be at risk for osteoporosis.
Females with abnormalities in their menstrual cycle, which may lead to low estrogen levels, are at
risk for osteoporosis.
13. HYPERTENSION
• Hypertension – Hypertension is considered the most common cardiovascular disease among
athletes and people who are physically active. Hypertension typically begins in early adulthood and
becomes more prevalent with age.
14. • hypertension may vary by sport and, moreover, appears to be even higher in athletes competing in
certain disciplines than in the general population.
15. AGING ATHLETES CAN REDUCE PROBLEMS
• By “training smarter, not harder,” athletes can reduce the chances of injuries, maximize
gains from training and minimize the effects of aging.
• Older athletes need longer to recover and adapt to a training stimulus, so workout
planning needs to change with age.
• High-intensity interval training, for instance, focuses on the quality of a workout, rather
than the sheer volume of training, and can be used effectively by older athletes to
improve aerobic capacity.
16. • Cross-training, such as weightlifting and yoga, can help to maintain muscle mass and
flexibility, and reduce overuse injuries in endurance athletes.
• An emphasis on “active recovery” strategies (an easy run or swim on your rest days) and
improved sleeping habits are important for athletes of all ages, but become essential for
older athletes.
•
17. • Cross-training, such as weightlifting and yoga, can help to maintain muscle mass and
flexibility, and reduce overuse injuries in endurance athletes.
• An emphasis on “active recovery” strategies (an easy run or swim on your rest days) and
improved sleeping habits are important for athletes of all ages, but become essential for
older athletes.
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