The Masters Athlete
The term master athlete generally refers to athletes over the age of 40. This is the age that general physical changes take place that can affect your training. It is so important for masters to take the time to train smarter to avoid injuries that could side line you. Below is a list that may help you focus on better training and help you be even more successful whatever your goals may be.
Tips to make you train better and smarter
- Warm up and mobility
As you get older, everything gets stiffer, especially in the morning! You may need to take extra time in stretching… Hamstring, hip flexes, lower back,and ankles etc. Either before or after a workout. You may need to spend extra time using the lacrosse ball, foam roller or a massage gun. A few minutes of a mini warm up before the formal class warm up can also be helpful.
- Full range of motion
Working in the full range of motion in each specific movement is
paramount. often full range movement takes time to achieve before you can start adding weights with your workout. Some days range of motion in a specific movement may be different than another day. Be mindful of compromising form with too much weight.
- Stay in tune with your body
Listen to your body when it is fatigued or an injury is looming. If one workout is particularly hard perhaps the next day go a little lighter. Make time and take appropriate recovery days
Muscle gains and new skill learning may take longer now. Be patient and put the work in that you need. Add some accessory exercise to help improve your weakness and send a few a minute extra working on the neurological skill like double under! Have a plan but be flexible enough to know you might need to change or modify it.
By Nancy Shapiro, L1 CrossFit Coach, Masters Athlete