Ironman: understanding what the physical preparation of the elderly is like

The preparation works according to the routine of the elderly

There are several stories of older people completing the Ironman race, a circuit dedicated to triathletes in swimming, cycling and running competitions. They are steps that denote the resistance of its participants. Also, how are seniors preparing for the Ironman?

First, what should an older person do before training?

It should be noted that an elderly person needs to have an active physical life, that is, there is no point in someone who is in a sedentary state and suddenly signs up for this type of competition. Only constant training is what accredits to achieve this goal.

“The first thing is to have a cardiological check-up, an orthopedic and postural evaluation. Go to a nutritionist first, saying that you will aim for the Ironman. The elderly suffer from sarcopenia (gradual and accentuated loss of lean mass) and need adjust the diet and ‘educate’ on hydration,” said physical coach Rogério Carvalho, the “mouth”in an interview for the sports life.

Other preparation details

Time

“Despite being a physically active older person, I highly recommend that you think long-term 12 to 18 months to participate in the Ironman. Older people have more time to train, but another important point is that there is a high volume of training in Ironman. possibility of injury. If you can work gradually and with linear training growth, we generate intelligent adaptations, build a stronger foundation, minimize injuries and make sure this elderly person gets there after a year or one and a half doing his best and with health,” Bocca argued.

Seniors who respond positively to training are recommended to compete after 12 months of preparation. As regards the elderly subject who requires more work and who has a slow recovery, the ideal is that their participation is programmed starting from 18 months. It is a question of meeting the deadline for the load to be carried out without haste.

sarcopenia

“Senior people will need to place strength training sacredly on their agenda. This overload can come from bodybuilding, functional training, or a combination of both. It is important that you do it very well monitored. At least three sessions a week so to be able to maintain lean mass and delay sarcopenia. If training is well applied, it can improve lean mass gain, which will be very important for Triathlon training,” Carvalho guided.

Swimming and cycling

“Two workouts a week, for an hour or an hour and a half, is a good dose. Three cycling workouts a week is very important. And two running workouts a week. We know that running is an impact sport, characterized by successive jumps and successive falls on opposite legs,” explained the professional.

interrogation

There are several recommendations that carry the connotation of exaggeration. Isn’t that it? Consider the amount of work this older person has to do in order to cross the finish line. Rogério admitted that this list of ironman exercises does no harm to an older person.

“There are ‘n’ ways to distribute it in the schedule of a person who has an active physical life. Examples of a week: Monday, Wednesday and Friday with weight training in the morning. Monday and Wednesday evening can run. Friday night it is the rest period, Tuesday and Thursday morning with cycling training and at night the two sessions of one hour and one and a half hours of swimming, which is not an impact sport and when you train during this period you tend to relax the body and improve the quality of sleep,” he explained.

“Friday night rest is deliberate. Because then Saturday morning you can do the long cycle, which starts with two hours and goes on. Sunday you can do the long run to prepare for post-marathon cycling. It’s 42km after the bike. Until he can’t run for three or three and a half hours. Then the week starts again,” he guaranteed.

“Connection”

The coach needs to be aware of how a retiree’s work is going so that the job can be adapted to the day-to-day. The training card must also operate according to the physical conditions of the student.

“Always be close and understand if you need to move so the elder can make the most of it. Explain that the older you get, the more time you will need to recover from one workout to the next. Hormonal issues are deregulated and slowed down for those who are old and gets in the way of healing,” he concluded.

Who is he?

Rogério Carvalho graduated in Physical Education from Unisant’Anna (Centro Universitário Sant’Anna), specialized in sports training from UGF (Universidade Gama Filho) and, in addition, holds a Masters in Sports Studies from EEFE- USP (School of Physics and Sport, University of São Paulo). He still acts as a collaborating member of the GEDAE-USP (Aerobic Performance Study Group).

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.