AGING AND ATHLETIC PERFORMANCE

There are certain immutable truths concerning the performance of the human body as it ages, particularly as the athlete reaches age 40. The physical peak for most humans, in most sports, is between 25 and 35 years of age; during this peak period, the well-conditioned athlete can create a confluence of muscular strength, peak cardiovascular and oxygen transport, speed and reaction time, and mental capabilities (including the ability to deal with competitive pressures), all bound together by a desire to succeed.

The heart, as with every other human muscle, will gradually lose efficiency and power over time. A typical rule-of-thumb calculation to confirm the physiological fact of reduced heart capacity is that utilized by the American College of Sport Medicine: in males, 220-age = maximum heart rate (beats/minute); in females, 226-age = maximum heart rate.

AGE AND EXERCISE

Aging is a natural biological process by which one gets older one day each day. There are two types of ages, one is Chronological age, which is calculated from one's date of birth, and second is the Biological age, which represents the efficiency of overall functional status of body irrespective of one's chronological age. Both the terms are now understood in better scientific and factual manner based on recent and advanced biological and genetic research findings. It is encouraging to note that one can reverse the fitness clock even at a relative advanced age and years can be knocked off if one step up the frequency and intensity of his/her workout and consequently one can have fitness level of some one who is just half of his/her age. Of course, all these planning of exercise/workout has to be carried out positively under the guidance of some experts/ physician/ exercise physiologist.

Anybody can continue to do the things he/she enjoys and stay independent with age by becoming physically active. The right kind of regular exercise can reduce the chances of heart disease, diabetes, and falls. The goal of an effective exercise programme could be to manage a health condition, to reduce stress, to improve our stamina or to be able to buy smaller size of clothes, but it should be motivating.

WHAT MAKES A GOOD CAOCH ?

1. Coaches are role models:- coach should be physically active and in fairly good condition, assistance in the demonstration of technique.

2. Motivation :- coach's main motivation must have a desire to help and guide the athlete to achieve the highest possible level. One can achieve for that particular season.

3. Knowledge of the sports and its fundamentals is essential and ability to communicate it to your athletes is vital.

4. A most important ability of a coach that he must be able to calm, encourage, motivate and provide confidence to an ahtelte

5. Self confidence - feed back of their own competition and training result can help to build self confidence.

VITAMINS, MINERALS AND ANTIOXIDANTS FOR TRAINING AND STAYING WELL

Strenuous bouts of prolonged exercise and heavy training, particularly aerobic exercise, stress the body both physically and mentally. Adequate intakes of energy, protein, iron, copper, manganese, magnesium, selenium, sodium, zinc and Vitamins A, C, E, B6 and B12 are particularly important to health and performance. These nutrients, as well as others, are best obtained from a varied and wholesome nutrient rich diet based largely on vegetables, fruits, beans, legumes, grains, lean meats, dairy foods and healthy oils. Dietary surveys show that most athletes are well able to meet the recommended intakes for vitamins and minerals by eating everyday foods.

Those at risk of suboptimal intakes of these micronutrients include:

• ·         Athletes who restrict their energy intake, especially over long periods, especially to meet weight loss goals.
• ·         Athletes who follow eating patterns with restricted food variety and reliance on foods with a poor nutrient-density.

HOW MUCH DO YOU KNOW ABOUT HYDRATION?

How much water one should drink per day?

There's no evidence for the oft-repeated assertion that people need at least eight glasses of water per day. The Institute of Medicine recommends that men consume the equivalent of about 125 ounces of water daily and that women consume about 91 ounces -- but that includes water intake from all foods and beverages. Most people get adequate hydration without "purposeful drinking" of fluids for hydration. According to the U.S. government's "Dietary Guidelines for Americans," "purposeful drinking" is only necessary for people "who are exposed to heat stress or who perform sustained vigorous activity."

For an average person, how much water intake is from the food?

Moisture in food accounts for about 20% of the average person's total daily water intake.

EXERCISE FOR KIDS

When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.

The Many Benefits of Exercise

Everyone can benefit from regular exercise. Kids who are active will have stronger muscles and bones, have a leaner body because exercise helps control body fat, be less likely to become overweight, decrease the risk of developing type 2 diabetes, possibly lower blood pressure and blood cholesterol levels, and have a better outlook on life. Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges - from running to catch a bus to studying for a test.

The Three Elements of Fitness