This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here.

Acknowledge Change

1. Accept that you no longer have a ____yr old body.
2. Metabolic 
   1. Weight gain – average 1lb/yr
      1. 0.5lb of lean muscle mass lost every year due to disuse
      2. Muscle mass loss = 0.2-0.5% decrease in Resting Metabolic Rate (RMR) every year
      3. Aerobic activities don’t offset this

In a study of elite middle-aged runners, the subjects lost about 5lbs of muscle over a 10-yr period in spite of extensive aerobic training.

1. Cardiovascular 
   1. Endurance performance declines approx 2%/yr
   2. Max HR decreases about 1 beat/yr
   3. V02max declines approx 5%/decade
   4. Stroke Volume (vol of blood pumped from left ventricle) drops 3-4% every decade
2. Other 
   1. Fast-twitch muscle fibers (Type 2A & 2X) die off 
   2. Bone density decreases 0.5%/yr
   3. Hormone levels drop
   4. Recovery requirements increase

Get Smarter

1. Create a well-rounded program
   1. Aerobic conditioning
   2. Anaerobic intervals
   3. Strength training
   4. Flexibility
2. Put more emphasis on recovery needs
   1. Take more rest & active recovery days
   2. Eat really well
   3. Sleep like your life depends on it!
   4. Get to be BFF’s w/ your PT, massage therapist

Adjust Your Mindset

1. When you’re in a good groove…enjoy it!!
2. Revel in what you CAN do
3. Redefine your self-worth…not only about setting PR’s

Cheers,

Coach Michelle

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