Creating and then following a well-designed resistance training program and a variable intensity/duration structured cardiovascular training program, both of which are supported by adequate sleep, hydration, and nutrition, is the best way to preserve strength and endurance as we age. So, what does that mean? There are simple metrics for the structure of a resistance training program that are addressed in the membership content. There are also critical components and ideal combinations for cardiovascular training, which complement each other and the resistance program. All are not created equal. Fundamentals for resistance training revolve around four basic compound (or multi-joint) exercises, and nutrition optimizes vitamins, minerals, fiber, and protein grams for every calorie consumed. The framework is science. Skillful execution is art. Learn more as a member.

First, let’s define each more clearly. Flexibility describes the degree to which you can easily exploit the structural maximal range of motion at a given joint (or the spine as a cluster of tiny, limited-range joints). Related but different is the functional freedom of movement of a combination of muscles and joints working together to provide access to repositioning parts or the whole body within a wide range of planes and distances, known more generally as mobility. They are interrelated and both rely, to some degree, on the elasticity and plasticity of involved muscles and connective tissue. If you are not certain you have optimal and balanced flexibility and mobility, it’s almost certain that you do not. Improving these qualities involves simple but specific corrective exercises that address the individual’s root imbalances (strength and range-of-motion), static and dynamic postural habits, and offset the intrinsic counter-effect of most poorly designed fitness training programs. Members of our community learn how to solve these problems and other common performance obstacles.

Managing and preventing joint pain are different, but related issues. Their respective interventions are similar tactics but applied differently. The most important priority for both is how the existing pain presents; specifically, what the triggers are, the behavior (does it lessen with activity or increase in severity), and the root of the problem (excessive impact or directional stress? Pre-existing imbalances or chronic tightness in an attached muscle group?) Knee, back, and shoulder pain are most common and, unless caused by a traumatic stress (falling, car accident, etc.), are usually the result of a combination of dysfunctional movements and worsening imbalances (strength, ROM, or both). We address these root causes intrinsically in our 50+ Hybrid Athlete Peak Performance System to substantially reduce or eliminate common training-related joint pain.

Nutritional changes ideal for athletic over-50 people depend on each individual’s particular current habits, relative to their particular fitness and sports competition needs. In general, however, adequate energy, protein, and micronutrients are critically important. The best sources to meet those requirements are also personal issues. But hunger cues and planning to build a foundation on an evenly timed, relatively balanced mix of a wide variety of veggies and protein sources is an effective strategy that most older athletes (including competitive masters athletes, according to recent research) do not practice consistently. Most fitness-minded people focus too heavily on macro splits, regardless of fiber and micronutrients, and hybrid athletes may need more or less protein, as well as more or less carbs and fat, as well, depending on the design of their training program. These delicate, interdependent elements are covered extensively in our membership program, along with ISSN-evaluated and classified supplements commentary and recommendations.

Recent research indicates that we, older athletes, share more in common with our younger counterparts who practice similar eating and training habits than our biological age peers, in terms of training response and performance improvements. What is a clear difference is that we injure more easily, recover more slowly, and experience age- related performance capacity reductions over time. That’s why the work/rest ratio should be adjusted to accommodate the increased recovery time needed. The fine art of combining and sequencing training modes must also be practiced for optimal results. Equally under-appreciated in our community are multi-directional, load-disbursing anaerobic power sequences, which are outstanding at efficiently raising VO2 max and improving balance and reflexes. Finally, the quality of movement in all modes holds a deep reservoir of opportunity for raising training thresholds and reducing necessary rest time. All of these ingredients are covered in depth in our membership program.