How TB12 keeps mature athletes at peak performance

There's no getting around it, crossing the four-decade mark is a fascinating time. Sure, we may have worked our way up the career ladder and hopefully enjoy a bit more security and stability, but an accumulation of aches and pains, not to mention plummeting energy levels, reminds us that we're not teenagers anymore. With the likes of Tom Brady (44), Tiger Woods (46) and Kelly Slater (48) still wowing critics, many experts are taking a hard look at why adult athletes appear to be more likely to live a long life.

M&F has spoken Matt Denning, who holds a Bachelor of Science in Applied Exercise Science and a Doctorate in Physical Therapy, to understand why so many athletes are still able to keep up with their younger counterparts after age 40 and what we can learn from their successes to hold back the hands of time on ourselves.

Older athletes have an extended “training age”

“Mature athletes often have what we call an improved or extended ‘training age,’” says Denning, who is also a TB12 Head Body Coach. “This means that their movement patterns are ingrained over a significant period of time, allowing them to excel in their chosen activity.”

Inspired by the training method of seven-time Super Bowl champion Tom Brady, co-founded with his longtime body coach Alex Guerrero, TB12 offers personalized programs taught by professionals for athletes of all levels.

“Another benefit is that mature athletes can better understand nutrition, sleep, hydration and mindset,” adds Denning. “Mature athletes focus on their long-term health rather than their short-term successes, which often leads them to place more emphasis on their recovery.” TB12 was designed largely by Brady and Guerrero to break the cycle of the legendary quarterback's own injury setbacks. The duo found that holding muscles is a great way to prepare the body for intense exercise. So How do we stay fit over 40??

Mature athletes keep muscles supple for optimal performance

“Achieving optimal movement patterns is an essential first step before applying increased load,” says Denning. "We emphasize the importance of pliable tissue as it allows us to ensure proper form and properly dissipate forces to minimize the risk of injury. When increased weight or stress is placed on tissues or joints that do not move optimally, dysfunction can further develop and prevent optimal mind-body connection, thereby increasing the risk of injury and decreasing performance. Supple tissue allows for better vascularization, nerve conduction and force distribution."

In fact, staying active as we age requires us to take responsibility for a variety of factors, and we should be proud to place more emphasis on our hard-earned experience and technique. "While many feel like they should try harder in the gym to keep up with younger people, older athletes should be more concerned with their longer-term goals and recovery routine," advises Denning. “Regardless of age, movements should not simply be repeated without guidance, as it is important to focus on longevity when considering what routines and lifestyle choices will work best.”

Better lifestyle choices ensure better recovery

“We can Maximize our recovery and strengthen our suppleness by focusing on improved hydration, nutrition, sleep and mindset,” says Denning, who points out these simple ways to ensure adequate rest:

• Nehmen Sie jeden Tag mindestens die Hälfte unseres Körpergewichts in Unzen Wasser zu sich
• Schränken Sie den Alkohol- und Koffeinkonsum ein
• Essen Sie eine pflanzliche und saisonale Ernährung; Vermeiden Sie stark verarbeitete Lebensmittel
• Schlafen Sie 7-9 Stunden pro Nacht, damit der Körper den Heilungsprozess optimieren kann
• Konzentrieren Sie sich darauf, eine Wachstumsmentalität und eine positive Perspektive zu erreichen

Focus on low-impact activities

“As you age, adding no- or low-impact activities such as swimming should be considered,” says Denning. "As with most things, it's about finding a balance between higher impact activities such as running or jumping and lower impact activities such as walking or resistance band training. For healthy individuals, it is important to maintain a certain level of impact activity to promote appropriate levels of bone density and tendon health. If higher impact activities are not well tolerated due to bone or tendon disease, activities such as swimming or cycling should be considered."

Eat the rainbow

We all know beige is blah, so make sure you have as many colors on your plate as possible. "As we age, it is important to "eat the rainbow" and limit intake of the "5Ws" (wheat, white flour, white liquids (dairy), white carbohydrates, white sugar)," says Denning. "As this has an anti-inflammatory effect on the body and allows for more optimal cognitive and physical function. Maintain a high-protein diet along with resistance training or impact exercise, as tolerated, to ensure lean body mass is maintained as we age remains TB12 recovery may be useful for supporting a healthy inflammatory response, muscle regeneration and joint mobility. A daily multivitamin can also be helpful in filling gaps that are missing from our diet, although it is optimal to get the necessary vitamins and minerals from our food intake. Limiting or avoiding inflammatory foods and drinks such as fried foods and alcohol helps eliminate unnecessary calories and puts the body into an advanced performance state.”

Train smarter, not harder

“At TB12, we try not to let things like age define us,” says Denning. "It's much more important that people train sensibly. You may not need to train fewer days per week, but a reduced amount of time or intensity may be just what's needed. People can train smarter and for longer if they know when to step on the gas or hit the brakes. Finding the right volume and intensity can be unique for each person, so listening to your body after training can be a helpful indicator.

"Don't let age determine activity level or mindset! Age is just one piece of the puzzle when we consider activity level, exercise selection and exercise intensity. Working with a qualified health professional like a TB12 Body Coach who can guide appropriate exercises will help achieve long-term success in reducing injury risk and improving performance!"

There is still life in us old dogs.