Mid Life Athlete

Jason Smith & Greg Ryan

Many more of us are challenging ourselves and performing at a high level in sport, particularly endurance sports, well into our middle age. This podcast explores everything you want to know as a mid-life athlete, from how age affects our performance; how our bodies react to training; how should we train as a mid-life athlete; how can we prevent injury; what’s the best recovery process; tips on nutrition and how can we improve our mental health & psychology. We’ll interview experts in their field from coaches, medical professionals, trainers etc and a range of successful mid-life athletes to explore the secrets to success as a mid-life athlete. The Midlife Athlete podcasts are free and we hope our fans enjoy them. Go to https://midlifeathlete.substack.com to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox. Email us via midlifeathletepodcast@gmail.com Twitter @PodMidInstagram @mid_life_athlete Midlife Athlete podcast uses Buzzsprout to get our shows out to the world. Buzzsprout is easy, inexpensive and a fun way to have your own talk show. We love how our show is online and listed in all the major podcast directories (like Apple Podcasts, Spotify, Google Podcasts, and more) within minutes of finishing our podcast.To get started with Buzzsprout, use the link below. It lets Buzzsprout know we sent you and helps support our show. Plus if you sign up for a paid plan they’ll send you a $20 Amazon gift card.https://www.buzzsprout.com/?referrer_id=1456093 read less
Health & FitnessHealth & Fitness

Episodes

S3E12 One Man's Quest to Lift 200 Elephants!
May 27 2023
S3E12 One Man's Quest to Lift 200 Elephants!
Jason and Greg are back interviewing  amazing mid life athletes. In this episode we chat to Matthew Forgham, who was part of a team of 6 men shifting 1 million kg of weight in 24 hours. The challenge was to raise awareness and funds for endometriosis, a condition that affects one in ten women, (176 million women globally). Matthew was the only mid life athlete. The challenge involved using free weights (weighted squats, deadlifts, barbell rows and bench press) to move the 1 million kg. The weight is the equivalent of lifting and moving 200 fully grown elephants!You can donate here: https://www.justgiving.com/fundraising/onemillionkgchallengeHaving seen the benefits of weight training first hand, this challenge has inspired Matthew to create another challenge that inspires  other mid life people & athletes to adopt weight training. This podcast is also a call out to listeners to get in touch with  ideas that Matthew and the Mid Life Athlete podcast team can turn into an annual challenge. Drop us a line at midlifeathletepodcast@gmail,com  The Mid Life Athlete podcasts are free and we hope our fans enjoy them.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.You can find Mid Life Athlete onTwitter @PodMidInstagram @mid_life_athleteSupport the Show.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
S3E10 Anaerobic Training - what happens when we do it
Feb 26 2023
S3E10 Anaerobic Training - what happens when we do it
This is part 1 of a 2 part chapter on anaerobic training. Anaerobic training is important for mid-life athletes to combat muscle loss, strength loss, and loss of power as they age. It involves high-intensity, intermittent bouts of exercise that require the regeneration of ATP at a much faster rate than aerobic exercise. Anaerobic training uses the phosphagen and glycolytic system, while the aerobic system is involved in the recovery of energy stores and the expulsion of metabolic wastes during rest and low-intensity exercise. The benefits of anaerobic training include increased strength, power, hypertrophy of muscles, endurance, motor skills, and coordination. The types of anaerobic training include resistance training, plyometrics, speed, agility, and interval training. Neural adaptations occur with anaerobic training, such as increased agonist muscle involvement, motor neuron firing rate, improved timing of synchronous recruitment during high-intensity exercise, and reduction in inhibitory mechanisms. Central changes occur when intent is present in the higher brain centers to produce maximal muscle force. Motor units must be activated to produce maximal force, and an increase in the firing rate results in summation of successive twitches and greater muscle force production.If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.The Mid Life Athlete podcasts are free and we hope our fans enjoy them.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.You can find Mid Life Athlete onTwitter @PodMidInstagram @mid_life_athleteEmail us: midlifeathletepodcast@gmail.comSupport the showClick here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.Support the Show.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
S3E9 How to train for aerobic & VO2 capacity
Feb 12 2023
S3E9 How to train for aerobic & VO2 capacity
Aerobic and VO2 capacity training is important for mid-life athletes as aerobic capacity decreases after the age of 40 years and VO2 max decreases gradually with age. These declines can be slowed down by aerobic exercise, done correctly. The ideal training is a mix between "zone 2" training and high-intensity workouts like interval training. "Zone 2" is moderate intensity characterized by low blood lactate, controlled ventilation, and low perceived effort. This type of training facilitates a larger overall training volume and is favorable for inducing mitochondrial adaptations in slow-twitch muscle fibers. High-intensity training is also beneficial but may have different adaptations. The study by McMaster University in Canada showed that low-intensity and sprint interval training enhances mitochondrial protein content in fast-twitch type II fibers, while slow-twitch type I fibers require low-intensity training for adaptations. Training intensity is linked to adaptations to mitochondrial respiratory function, and overall, training volume is important for building mitochondrial protein, and intensity for tuning them up.If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.The Mid Life Athlete podcasts are free and we hope our fans enjoy them.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.You can find Mid Life Athlete onTwitter @PodMidInstagram @mid_life_athleteEmail us: midlifeathletepodcast@gmail.comSupport the Show.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
S3E7 The body's energy systems
Jan 22 2023
S3E7 The body's energy systems
In this episode, Jason and Greg tackle the basic tenants of the bodies energy systems. Show notesThe energy systems represent the body’s ability to convert chemical energy stored in food into mechanical work. There are three main energy systems that the human body uses during exercise. The phosphagen system is the primary energy system used during short-term, high-intensity exercises such as sprinting or weightlifting. Glycolytic system uses lactate from the muscles and glucose from the blood and stored glycogen to provide energy to the muscles. The oxidative system is slower than the phosphagen and glycolytics systems, but can sustain energy production for a longer period of time. The primary players involved in maintaining blood glucose homeostasis are insulin and glucagon. Insulin is a hormone that is produced in the pancreas. When blood glucose levels get too high, insulin acts to reduce the concentration of blood glucose. Glucagon, a hormone also produced by the liver, converts glycogen in the liver to glucose, which is then released into the bloodstream.If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.The Mid Life Athlete podcasts are free and we hope our fans enjoy them.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.You can find Mid Life Athlete onTwitter @PodMidInstagram @mid_life_athleteEmail us: midlifeathletepodcast@gmail.comSupport the Show.Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.