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There are some lessons that I have learned over the years and apply now. Maybe they will help you, maybe it is just common sense. Hell, I don't know but here they are anyway:
#1 At 44 years old I don't recover nearly as quickly as I used to... from anything. A hard workout, a long day of paddling, or a heavy night of drinking. You name it and it takes longer to bounce back than it did when I was twenty. A solid 7-8 hours of sleep is a must or I am a wreck.
#2 I used to be able to eat anything and have the energy to work all day. In the Marines I would eat a big breakfast and then get a breakfast sandwich and hash browns to go. Lunch and then a burger and fries to go. Dinner and another burgers and fries. I had the gut of a goat.
I still eat quite a bit to have the calories I need to workout hard, but I am more aware. Every meal has fruit and or vegetables in it. And I drink over a gallon of water a day (This will be the subject of a post later this week...) You need to be more aware of the food you consume as you get older to perform at a high level.
#3 Take care of your body. Learn and practice good lifting technique. If you aren't a person who can learn through reading or watching YouTube, go get coached up on proper technique from a trainer. Get a chiropractic adjustment when things don't feel structurally sound. Get a massage when you need to loosen up. Take good care of your well rested, well fed and well hydrated body.
#4 Finally, don't be afraid to lift heavy weights. At 44 years old I am now dead-lifting more than I ever have. Middle age does not have to take you out of the game, you just need to take better care of your body.
Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raises
Lateral Dumbbell Raises
Dumbbell Triceps Kickbacks
Diamond Push-ups
Overhead Dumbbell Triceps Press
Captains of Crush Grip Trainers
Circuit Training WOD: "YO! ADRIAN!"(Each exercise done for one minute and fifteen seconds, three sets. One minute rest between sets).
Jump Rope
Triceps Dips
One Armed Landmine Push Press
Diamond Push-ups
Heavy Bag Work
Crunches
Heavy Rope Whips
Have a Great Day!
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