How to train as an older (60+) athlete
October 10, 2015 3:33 PM Subscribe
I'm a competitive athlete, in my mid-60s. I'm getting discouraged because I need cross-training that will keep me mobile and strong. I need recommendations for low-impact aerobic, core, and weight work that will keep me moving, keep me competitive, and reduce injuries.
I'm full time employed still, in a very demanding job, so I can't spare a huge amount of time for cross-training. (I already train in my sport twice a week, and compete regularly.) I compete in age-group events in my sport, and have been very successful. I have bad feet and bad knees (arthritis, meniscus tear). I can't run, can't do anything involving bouncing. I'm experienced enough in my sport that I know I can make the national team for our age-group word championships (I've done it every year since the 2000s), but I'm getting worried that my age-related increase in fragility is really hampering me, and I would like to keep going. (Yes, there is a 70-79 competition and rumors of a 80+ category in my sport). Whenever I try to take an exercise class, I'm just too weak to keep up with a young group, I'm too beat up in the joints to do all the warm-up, or I'm way overpowered for a "senior citizen" group. Any ideas?
I'm full time employed still, in a very demanding job, so I can't spare a huge amount of time for cross-training. (I already train in my sport twice a week, and compete regularly.) I compete in age-group events in my sport, and have been very successful. I have bad feet and bad knees (arthritis, meniscus tear). I can't run, can't do anything involving bouncing. I'm experienced enough in my sport that I know I can make the national team for our age-group word championships (I've done it every year since the 2000s), but I'm getting worried that my age-related increase in fragility is really hampering me, and I would like to keep going. (Yes, there is a 70-79 competition and rumors of a 80+ category in my sport). Whenever I try to take an exercise class, I'm just too weak to keep up with a young group, I'm too beat up in the joints to do all the warm-up, or I'm way overpowered for a "senior citizen" group. Any ideas?
My mountain biking club is about 75% people in your demographic, with several dudes well into their 70's. We do two or three training rides a week, at least 8 miles distance and 2k feet climbing, and these gentlemen pretty consistently beat me up the hill.
MTB is relatively low-impact, moreso if you spring for a full-suspension bike, and a fantastic core/legs workout.
posted by carsonb at 4:19 PM on October 10, 2015
MTB is relatively low-impact, moreso if you spring for a full-suspension bike, and a fantastic core/legs workout.
posted by carsonb at 4:19 PM on October 10, 2015
Best answer: I would recommend a limited number of sessions with a personal trainer. A good trainer can assess your needs, work with you, and then develop a personalized program that you can do on your own. There is no substitute for that. I worked with a trainer for ten sessions, primarily because of knee problems (I'm a mid-50s athlete), and i got much more from that than I could have from getting generalized advice on the internet. It is important to find someone who is really serious about being a trainer. (I first worked with a very nice young woman who went to the Olympics in her own sport, but she wasn't really dedicated to training - she tried, but she just didn't have the knowledge base; when I worked with someone who really saw training as his career, it was completely different.) Good luck!
posted by FencingGal at 4:45 PM on October 10, 2015 [5 favorites]
posted by FencingGal at 4:45 PM on October 10, 2015 [5 favorites]
Swimming with a HIIT component
Mat Pilates alternate with some yoga
Throw in a bit of biking if that works for your knees.
posted by jcworth at 11:17 PM on October 10, 2015
Mat Pilates alternate with some yoga
Throw in a bit of biking if that works for your knees.
posted by jcworth at 11:17 PM on October 10, 2015
Spin class, if you can cycle. A good instructor can actually make spin fun, and there's no worry about "keeping up".
Indoor rock climbing.
posted by anaelith at 1:26 PM on October 12, 2015
Indoor rock climbing.
posted by anaelith at 1:26 PM on October 12, 2015
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posted by Cool Papa Bell at 4:14 PM on October 10, 2015 [5 favorites]