I am now running, at 59, the sort of times I was running as a 19-year-old
Bruce Tulloh
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I am now running, at 59, the sort of times I was running as a 19-year-old Bruce Tulloh |
Training For Master Athletes - FREE Delivery Worldwide
"The book was brilliant. I read it and then read it again making notes as I went. Very inspirational and reassuring for the future of my running career!" Linda Steele, Club Competitor, U.K.
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It wasn' t long ago that sport stopped when you left college.
Those attitudes were self-fulfilling prophecies. We said that we were too old for sport, so we stopped taking exercise, so we couldn' t perform as well as we used to.
That' s hardly surprising.
Things suddenly changed when people voted with their feet and the running boom started. Many of us joined in and are still benefiting from it.
Here' s why this is relevant: we have a new addition to the Sports Injury Bulletin series of action workbooks. The title is Training for Master Athletes and it' s available today at a special online discount.
Whether you class yourself as a ' master athlete' or not, I am pleased to explain why this book is for you - and why it can also make a perfect present for relatives and friends.
Recent advances in sports science have shown the athlete, as well as the average person (that is to say, an unfit person), can reverse most of the effects of ageing by using the right exercise and nutritional programmes. Read on to learn how we substantiate that claim.
This new workbook belongs on everyone's reading list, no matter what age they are. With its spiral-bound, hardwearing cover it will stay looking good for a very long time. Readers will find it an effective and proven antidote to the ageing process.
Why this isn't your usual off-the-shelf best seller!
All the examples given in this new workbook - and some are remarkable - are based on scientific research.
As you know, this kind of sports and medical research costs a great deal of money. We have access to the papers, however, and have analysed and adapted them for every-day consumption at a nominal cost. And they make fascinating reading.
The workbook has been prepared by the Sports Injury Bulletin team of experts, including physiologists, nutritionists and masters athletes.
It covers a comprehensive range of subjects with one principal aim in mind: how to overcome the consequences of getting older and still produce winning performances, stay healthy and - most importantly - continue to enjoy yourself.
'I can' t perform as well as I used to'
Readers of this new workbook will discover this does not have to be true! We give hosts of examples that give the lie to these attitudes:
Such people owe their achievements not to the fact that they were outstanding when they were younger but to the fact that they have continued to practise the activity that they enjoy.
They are determined, and have the knowledge. This gives them the ability to continue into old age and it' s why I' d like you to order this book. If you want examples, the book has many of them:
With recent leaps in research funding, great advances have been made in our understanding of the ageing process. And with this understanding comes the ability to counter its effects. Here is some background:
As we get older, the rate of cell division slows down and some tissues begin to perform less efficiently. There is a loss of elasticity, both in the skin and in ligaments. There is a decline in the maximum heart rate and in maximum power output. The questions answered in Training for Master Athletes include:
If this process is left unchecked, nature will take its course. However, with the right kind of training and nutrition it is possible to remain at international level to the age of 40 - as witness Eamonn Coghlan' s sub-four-minute miles, Al Oerter' s record in the discus and the victories of the 42-year-old Podkopayeva at 1500 metres in 1994.
In events involving pure endurance, the limits can be extended for longer. The world' s best for a marathon at the age of 50 stands at 2:11, a time that would win many international marathons.
Learning from the masters
As we explain, there is no doubt that the average person (that is to say, an unfit person) can reverse most of the effects of ageing by using the right exercise programmes. The person who has kept fit will always be younger, in the physiological sense, than his real age.
Runners, for example, can maintain the times they ran as a 19-year-old.
On the other hand, a runner' s flexibility and muscle strength, apart from the leg muscles, will decline considerably if they fail to work on them.
The three lessons
What are the implications of this for the average sportsman? First, there is no reason to stop purely because of age, because the decline is very gradual. The right kind of training and some good conditions can enable you to improve on last year' s times.
Second, one cannot train with the intensity of a young athlete because the rate of regeneration is not as fast. You have to find the intensity and the frequency of hard training that you can tolerate. We show you how it' s done.
Third, it will probably become necessary, if you seriously want to stay as fit and healthy as possible, to work on your weak points. Muscular strength, flexibility and mobility decline without the right exercise.
Sports Injury Bulletin MASTERS SPECIAL REPORT
In some quarters, ' nutrition' has a bad name. With unsupported new fads appearing every week in the Sunday newspapers we cannot be held to blame for that.
Training for Master Athletes cuts the hype down to a nuts-and-bolts analysis up of what actually works and how. Our recommendations have been double-blind tested at centres of international research. At the end of each section you' ll find the scientific references to back up that research. Everything you read is guaranteed to work exactly as described in the test results.
So why do we need to examine our nutritional intake - and what are the benefits and costs?
As we get older, recovery from hard training sessions takes longer, while the cumulative effects of normal ' wear and tear' and previous injuries are increasingly evident. As time goes by, joints tend to become less flexible, full-range movement more difficult and pain and stiffness ever more apparent.
It is these mechanical limitations, more than anything else, which can scupper the best-laid plans of even the most determined older readers.
It's time to take control of your 'wear and tear'
To help offset the inexorable decline in mobility and even accelerate recovery from injury, you need to take control of your nutritional intake. We give you a number of nutritional strategies that help you to do this.
You' ll discover that despite the fact that older athletes are more vulnerable to chronic joint pain and stiffness, you are not powerless to act. While it is obviously vital to get your training right, there is also a place for nutrition.
Your number one priority should be to follow the dietary recommendations we outline, paying special attention to the key joint health nutrients.
On the available evidence, the right supplements offer effective pain and stiffness reduction, and even appear to be able to slow down the process of cartilage degeneration itself.
Their regenerative mode of action means for those prone to chronic joint stiffness and pain, there' s no reason not to take these supplements indefinitely, especially as they are relatively inexpensive. First we need to look at the causes:
Causes of joint pain and stiffness
There are a large number of possible causes of joint pain and stiffness, and the diagnosis of a particular problem can be a very complex process - just ask any physiotherapist! Training Master Athletes lists causal factors:
1. Acute injuries come on suddenly and are usually associated with some kind of trauma. Common examples include:
2. Chronic injuries tend to come on quite gradually, thus making them trickier to diagnose. Common examples include:
3. Degenerative conditions are associated with longer-term, less easily reversible functioning of the joints and are much more common in mature athletes. These conditions frequently include:
Common to all these causal factors is the process of inflammation. Although part of the normal healing process, it can actually impede this process when it becomes chronic.
So those are the causes. What' s the solution?
Sports Injury Bulletin MASTERS SPECIAL REPORT
"There is a paucity of good information on master athletic training and conditioning and you have made a good contribution. Keep up the good work!" Robert Yakas, Master athlete - weightliftingThe role of nutrition in combating degenerative or inflammatory joint conditions has traditionally been regarded with scepticism. In recent years, however, research has indicated that good nutritional practice can play a significant role, both in promoting recovery from acute and chronic injuries and in ameliorating some of the effects of the degenerative conditions described above.
Training for Master Athletes lays out the latest thinking on optimum dietary practice, then moves on to investigate the claims of some of the more esoteric ' joint health' nutrients on offer.
You' ll find there are a number of nutrients and vitamins that are particularly important for older athletes, which should be well supplied in their diet.
A full list of vitamins, oils and supplements is given, with evidence for benefits such as:
Key sources of these nutrients are given with recommended daily amounts. We also explain what to avoid. You' ll find a comprehensive list of food supplements that can further improve joint health, both in terms of helping to overcome acute and chronic injuries and in combating the long-term degeneration that is an inevitable part of the ageing process.
Have you ever worried about taking too many ibuprofen - or some other anti-inflammatory drug? Then you definitely need to know about this:
One of the most fascinating case studies contained in Training for Master Athletes is for a natural (and inexpensive!) supplement that was found to be not just highly effective in reducing pain and increasing mobility but also reduced the joint space narrowing that typically occurs in degenerative conditions.
Moreover, pain and stiffness was significantly reduced in the participating group by comparison with the controls.
Two double-blind tests found that the natural supplement, when compared with ibuprofen (1.2g/day) for the relief of joint pain in osteoarthritis, was shown to be equally effective.
Even more persuasive is the fact that many non-steroidal anti-inflammatory drugs (NSAIDS), including ibuprofen, have been shown to inhibit the repair and even accelerate the destruction of cartilage.
No one can escape their genetic programme, but most people can do a great deal, barring injury and illness, to minimise physical aspects of ageing by modest exercise programmes which embrace conditioning in strength and flexibility as well as the more commonly-prescribed aerobic exercise.
Remember - in 1900 people were considered old in their 40s; just 40 years ago people seemed old in their 60s; but today many do not feel old in their 80's - a phenomenon you can share with your copy of Training for Master Athletes!
Here is a summary of our findings:
What the scientists say
The following roundup of recent research from the scientific, medical and sports journals looks at the problems and possibilities of older athletes:
As a registered member of our official website, you qualify to receive a copy of Training for Master Athletes at a discount. If you place your order today you pay our special price of just £19.99 ($38) instead of the full price of £29.99. Please complete the short form below to go to the independent secure Worldpay site to give your payment details.
Training for Master Athletes is one of a series of special reports from Sports Injury Bulletin, the sports science newsletter. It is not available elsewhere.
Immediately your payment is accepted, we' ll despatch your workbook. It contains more than 80 fully indexed pages in a robust spiral bound cover. Here is a nutshell summary of what you receive:
Training for Master Athletes is published by Electric Word plc, publishers of the Sports Injury Bulletin newsletter, Peak Performance and Successful Coaching.
Printed on heavy high-quality paper in handy A5 format (approximate size 8 inches by 6 inches), and covered with a long-lasting laminate, it’s just right for slipping into sports bag or briefcase or as a present for a friend. You can order it instantly by filling in the form below:
"Training For Master Athletes gave me added confidence in my exercise programmes - knowing that I have cutting edge data and advice concerning effective exercise and the aging process."
Cliff North, Fitness Enthusiast