There are many methods that can be used to improve the strength, power, endurance, and flexibility of masters athletes. At first, they may seem hard, but as soon as you start they become as simple as gaming at https://vave.com/live-casino. However, these should be based on the guiding principles.
Specificity
For instance, an endurance athlete should focus on training for endurance events while a sprinter should perform resistance and sprint training. For speed events, master athletes usually train using endurance techniques. Besides these, strength or flexibility exercises should also be performed to simulate the movements used in their sport.
Progressive Overload
The body adapts to training if the exercise is performed at a regular level. If the body continues to adapt, then it is time to perform more intense training sessions. This type of training is usually carried out gradually. Masters athletes tend to train with lower intensities and volumes compared to their younger counterparts. This can explain why their endurance and speed decrease over time.
The decrease in the intensity of training may be attributed to various factors such as time constraints, family commitments, and the belief that older people should not train hard because of their health conditions which are very common in both the medical profession and the general community.
It should be better for master athletes to train hard as long as they are in the good physical condition and have been pre-checked by a physiotherapist or sports physician.
Be Prepared to Adapt Slower Than You Did When You Were Young
The key to success for masters athletes is to start slow and build slowly. Although little is known about the effects of training on the development of individuals, studies have shown that older people tend to take longer to adapt to training than their younger counterparts. This suggests that the lower the fitness level, the slower the progression.
Train Intensely
One of the most important factors that master athletes must consider when training is maintaining their level of performance. This can be done by training intensely to keep the various body systems working at their peak. Besides these, it is also important to keep the heart, lungs, and muscles working at their optimal levels to prevent age-related declines in these areas.
Use Intensity Sparingly
For competitive and experienced masters athletes, the number of intense workouts that they should perform per week should not exceed three. For recreational athletes, two to three workouts per week are enough. These should be followed by easy workouts, and some days should be dedicated to technology development and lower-intensity exercises.
Do Flexibility Training
Studies have shown that over time, the flexibility of masters athletes decreases, especially in the hip joint. This finding has a strong implication for sprinters who are older and require hip flexibility to maintain their stride length. Besides improving performance, flexibility training can also prevent injuries.
Not enough time has been spent on stretching by masters athletes before each exercise. To prevent injury, increase the range of movement, recover from workouts, and treat diseases, they should stretch at least twice a week.
Strength Train All Year Round
Even with high-intensity training, the strength and muscle mass of masters athletes decline as they get older. The decreases begin to accelerate after reaching the age of 65. This means that strength training becomes more important as -the older you get, and it can help prevent injuries when doing vigorous exercise.
Be Consistent
Many aging athletes get injured, sick, or even burnout due to pushing too hard. This can lead to a loss of fitness and a hard road back to a more normal level of fitness. One of the most common reasons why these problems occur is the failure of the athletes to recover correctly. By training consistently, they can avoid these issues.
