By Coach John Hughes
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Anti-Aging: 12 Ways You Can Slow the Aging Process
Chronological aging is inevitable. However, you have control over how well you will age.
Coach Hughes wrote this eBook for all roadies age 50 and older. It will teach you how you, too, can fight the physical effects of chronological aging:
1. Assess honestly your strengths and weaknesses using the American College of Sports Medicine’s recommendations and the Athletic Maturity quiz.
2. Exercise consistently year-round. Use it or lose it applies even more to mature roadies. The older you get, the faster you lose a type of fitness if you don’t exercise that type.
3. Train wisely to avoid setbacks and injury.
4. Plan how to combine the riding you love with addressing the areas in which you need to improve and then set goals and track progress.
5. Ride aerobically year-round to maintain and improve cardiorespiratory fitness.
6. Include intensity workouts that are appropriate to your goals.
7. Strength train regularly to complement your riding and to maintain your capacity to do activities of daily living.
8. Stretch regularly to increase your riding comfort and to maintain your capacity to do activities of daily living.
9. Practice balance drills to reduce the risk of falling, the number one reason mature people go to the emergency room.
10. Engage in weight-bearing activities as part of your aerobic and strength training.
11. Balance exercise with the rest of your life so you get sufficient recovery and avoid overtraining.
12. Have fun!
Anti-Aging describes the physiological changes that take place as you age, how to assess your current fitness and the training principles that apply to older roadies.
Anti-Aging explains how to get the most benefit from your endurance rides. It has sample training plans to increase your annual riding miles and to build up to rides of 25-, 50-, 100- and 200-mile rides. The book explains why intensity training is important, the pros and cons of gauging intensity using rate of perceived exertion, heart rate and power. It includes how to do intensity exercise and different intensity workouts. It integrates endurance and intensity training into an annual plan for optimal results.
Anti-Aging describes the importance of strength training and includes 28 exercises for lower body, upper body and core strength illustrated with photos. It includes an annual plan to integrate strength training with endurance and intensity training. It also has 14 stretches illustrated with photos.
Falls are the number one reason that older people are admitted to emergency rooms. The book has 10 balance drills to do both on and off the bike. Weight bearing exercise is important to maintain strong bones to minimize the risk of fractures if you fall. The book describes the increasing importance of recovery as you get older, the most important things you can do to improve your recovery and how to avoid overtraining.
Anti-Aging includes an annual plan to put together all six of the aspects of aging well: cardiovascular exercise, intensity training, strength workouts, weight-bearing exercise, stretching and balance. The book concludes with a chapter on motivation.
Anti-Aging includes the illustrative stories of 13 roadies: Gabe Mirkin, M.D. (82), Ken Bonner (75), Elizabeth Wicks (74), Fred Matheny (72), John Hughes (69), Malcolm Fraser, M.D. (68), Andy Pruitt (67), John Elmblad (66), John Lee Ellis (65), Jim Langley (64), Muffy Ritz (60), Michelle Grainger (57) and John Marsh (54).
Coach Hughes incorporates the latest research and most of it is new material not published in his previous eArticles on cycling past 50, 60 and beyond.
Anti-Aging: 12 Ways You Can Slow the Aging Process gives you the tools you need to slow the inevitable decline in your health and fitness.