Aging Tips-Fasting, Sleep, and Exercise

I've noticed since I have turned 50 ( I'm now 52) that I really have to pay attention to my nutrition, my sleep, and my exercise load.  I would like to break down each of these and provide some tips that I have learned over the past 2 years.  

1. Nutrition-I have been doing intermittent fasting for about 4 years but lately I have slowly started to narrow my eating window from 8 hours to 4 hours.  It takes work and discipline to narrow your eating window but I recommend it to those over 50.  Start slow and work your way to 16 hours of fasting and an 8 hour eating window.  Try to maintain that for 1 year.  Then start to narrow the eating window from there as your body adjusts to fasting.  This helps me to think clearer and to focus for longer periods during the day.  It isn't easy and I have bad days but it makes me feel better.  Try to avoid cheat days.  I don't think there is anything wrong with a cheat meal or two but work to eat as clean as possible.  Again, this is not easy.  Try to drink 3 liters of water each day.  Stay hydrated.  Try to eat 1 gram of protein per pound of bodyweight.  Use a quality protein powder if this is difficult for you to do.  I like ON Nutrition Gold Standard Protein Powder.  It is a quality protein powder and it's easy to find.
2. Sleep-I think that it is important for those over 50 to get 8 hours of sleep.  Try to go to bed at the same time and wake up at the same time.  Even on the weekends.  Sleep is the best recovery tool that is offered to us and we need to take advantage of it to maximize our recovery.
3. Exercise-I use to run 40-50 miles a week.  I can't do that anymore because I did not take care of my body very well when I was younger.  I still run but only about 20 miles a week and I try to sprint as much a possible.  I recommend getting your heart rate up 3 to 4 times a week.  Do sprints if you can.  Make sure that you do a good 15-20 minute warm up before and 5-10 minute cool down after.  Start out with 4 or 5 and over the course of 6 months work yourself up to 10-12.  Don't do this too often or you will get injured.  No more than 2 times a week.  Use the other 1 or 2 cardio sessions as easy recovery runs or easy run/walks.  I love to lift weights.  I love to lift heavy weights.  In my opinion, everyone over 50 should strength train.  They should try to lift heavy 1 or 2 times a week.  I would focus on heavy deadlifts and heavy squats.  These 2 exercises and compound exercises and you use a lot of muscle groups by doing them.  If you focus on these 2 exercises you don't really need to do much more.  A vertical push/overhead press, vertical pull/pulldown, a horizontal push/chest press, a horizontal pull/row.  You can use bodyweight, bands, dumbbells, kettlebells, free weights it doesn't matter.  

Don't forget to recover from hard workouts.  Try not to do 2 hard workouts on back to back days.  Listen to your body and how it responds to different workouts.  In my next post, I will talk about the role that doing mobility work plays in allowing you to recover from workouts a little faster.  If you are able to incorporate bits and pieces of the 3 items I laid out in this post, you will be on your way to getting into great shape in your 50's.

Back to the Blogs

 It’s been awhile and while I have been staying in shape I’m not able to run as much as I use to.  You have to take care of your body.  Sleep, nutrition, and mobility work.  Do those and mix in the correct supplements to be successful.  I’ll start posting more regularly and provide tips I have found that will keep you in shape as you get older.

Sunday 013116

Well I didn't do the Splash N Dash.  I just felt exhausted from the effort on Saturday.  I did an 40 minute run with the dog and some strength training.

SJJ and the Creek Indoor Percussion got second today.  They looked really solid.

181 miles for the month.  63 runs in 63 days.  Time to start mixing in swimming and biking.

Saturday 013016

I have started to mix in some cross training as I try to get ready for some triathlons this season.  I did an hour on the trainer with a Spinerval.  I ran off the bike for 55 minutes.  Two hour workout and I'm planning to do a Splash N Dash tomorrow.

SJJ had his final practice before the start to Indoor Percussion.  Looking forward to the competition tomorrow at Miamisburg.

Friday 012916

I ran 5 miles easy.

I have noticed that when I turn the pace up a bit I usually feel better.  I use to always run slow but after watching my heart rate it was too slow.  I was not getting any benefit.  You need to get your HR up to MAF as much as possible.  That is 180-your age+5 beats if you a healthy.  You walk hills if you exceed that 5 beats.  Run like that everyday.  Of course there are other factors involved and I will discuss those in future posts.  I have a lot of miles in my legs and I can hold that HR without walking on just about all my runs but I live where it's flat.  Right now I do 2 workouts a week.  A midweek session with some type of interval work and a group long run on Saturday with guys that are faster than me.  It's early in the season so no need to get hurt.

Let's try this again

They say that doing something for 21 consecutive days creates a habit.  I am going to try to get into a habit of blogging on a regular basis.  This will include how my running is going and also just general topics.

I have had 60 runs in 60 days.  I am working on 100 in 100.  I keep posting how that is going.

Easy on the treadmill

Ran on the treadmill today.  I ran 7.20 miles and did what I call a cross training run.  Warm up for 10 minutes.  Then I ran 8 five minute segments and lifted after each five minutes.  It allows me to get some running and lifting in and it is easy on the legs.  I really didn't feel like running today but this run freshened me up.  Looking forward to a down week to recover from some solid training the last two week.  I plan to race next Sunday if the weather cooperates.