5 Master Athlete Myths Debunked :

Master Athletes have unique needs. As we age, we must be smarter in our choices. If we do so, we can continue to compete and thrive. We also must stay updated on the latest training information. In this article I break down five master athletes training myths.

1. Weight training is for younger athletes

If you compete in anything, weight training will probably improve your game. Even as a runner, weight training improves running economy and can increase power production. Body weight exercises and activities like yoga have a place in the Master Athletes program, but weight training maintains lean muscle mass and fights fat gain. A leaner body usually performs better.

2. Physiological changes cause us to "stiffen up" after a certain age.

Most experts agree less activity is the main factor in reduced mobility with aging. When you were a kid, you were in constant motion. You ran, climbed trees, and rode your bike. Now you may drive to work, sit at a desk all day, and then drive home before your workout. Increased activity can increase your mobility. Increase your activity, and your mobility should increase.

3. Weight-training will put excessive muscle on women and slow them down

Few women can build big muscles. Testosterone is the primary muscle-building component in the human body, and women just do not have much. If you see a huge bodybuilder, she is probably taking muscle-building supplements. For female athletes, weight training can reduce the risk of injury, improve performance, and help prevent body fat gain.

4. Stretching should be done before a workout

Most stationary stretching should be done after a workout. Since the body is not warmed up before your workout, pre-workout stretching may risk injury. Moving stretching, also called dynamic stretching, is preferable to traditional stretching before a workout. Find an exercise professional to teach you dynamic stretching.

5. You should not eat right after you workout

After a workout, your body's blood sugar is depleted. Eat within one half-hour to fuel your next workout. If you wait longer, your body will have difficulty replenishing blood sugar. Eat something with a 2/1 carbohydrate to protein ratio. One cheap and easy solution is a glass of chocolate milk immediately after your exercise session. Your body will perform better during your next workout if you adequately fuel post-workout.