CHANGE WORKOUTS WHEN YOU HIT 40
Small tweaks to your fitness habits can have long-term benefits, writes Danielle Friedman
Getting older doesn’t have to mean moving less. The key to longstanding fitness , experts say, is envisioning the kind of athlete you want to be 20, 30, even 40 years from now, and training smartly in the present for that future.
‘‘ If you’re dreaming of retiring and hiking the mountains of Hawaii, make sure you can do that now, first and foremost,’’ says Kate Baird, an exercise physiologist at the Hospital for Special Surgery in New York.
Starting in your 30s, you lose between about 3 per cent and 8 per cent of your muscle mass per decade, and more after turning 60. Bone mineral density also starts to decline in midlife, which puts you at risk for fractures and osteoporosis. Your VO2 max, or the heart and lungs’ ability to take in oxygen and convert it into energy, decreases as well. Making a few changes to your habits early can slow these declines and prepare you for decades of physical activity, Baird says.
Here’s how to get started, according to exercise scientists and trainers. The best way to be proactive about your future is to assess your fitness today, says Grayson Wickham, a physical therapist in New York City, and the creator of Movement Vault, a stretching and mobility app.
The four key areas to check are your body’s strength, stability, mobility and cardiorespiratory fitness , he says, which all typically decline with age. ‘‘ The human body is extremely resilient,’’ Wickham says. ‘‘ But the double-edged sword there is that it’s so resilient that we can get away with a lot – until we can’t .’’
For a professional fitness evaluation, make an appointment with an exercise physiologist, physical therapist or certified personal trainer, all of whom can then work with you to create a personalised training program.
Testing one’s fitness can shine a light on potential weaknesses or areas in need of boosting, Wickham says, helping to prevent injury before it happens. For example, if your stability is shaky, start doing balanceboosting exercises like single-leg stands and weight shifts, or workouts like tai chi and Pilates. Or if you’re less flexible than you desire, take up yoga or devote more time to dynamic stretches.
The best way to measure cardiorespiratory fitness is to test your VO2 max with a doctor or an exercise physiologist, Baird says. Many wearable fitness trackers, including some Apple Watches and Fitbits, offer estimated VO2 max readings as well.
As you get older, you should, above all, strive to exercise 150 minutes per week with moderate-tovigorous intensity aerobic workouts and two sessions of strength training (15-20 minutes per session), which together can boost both longevity and quality of life.
But how you spend that time should look different from day to day or week to week, says Sarah Witkowski, an exercise physiologist and associate professor at Smith College. Even small changes can be beneficial , she adds. If you typically do lunges, try lunging in different directions some days or combining them with overhead dumbbell presses. If you like to walk, once or twice a week choose a hillier route or walk as fast as you can.
Strength training can be a veritable fountain of youth if you approach it strategically. When we’re younger, our motivations are often aesthetic, says Amanda Thebe, a personal trainer based in Canada who specialises in working with people over 40. But focusing only on isolated muscle groups, such as abs or biceps, often neglects muscles we can’t see that contribute to health and strength. ‘‘ There’s nothing wrong with doing your bicep curls and your deltoid raises if you want to be pumped for summer,’’ Thebe says. But balance these exercises with compound movements – exercises that work several joints and muscles at once. ‘‘ Things like a dead lift and a squat,’’ she says. ‘‘ Things that move us up and down, and side to side.’’
Prioritising core muscles beyond the visible abdominals will also contribute to overall strength as we age. Planks are a great option, and pelvic floor exercises help, too.
Source: The New York Times
MLTC Newsletter 29 Aug 2023
/in Club News /by RobBest wishes,
Virginia
MLTC Secretary
www.manlylawn.com.au
MLTC Newsletter 22 Aug 2023
/in Club News /by RobMembership fee renewals will happen as usual for the club’s new financial year on 1st September and will see a small increase this year due to rising costs of running the club. The fees for 2023-24 will be:
Full Member
$495
Intermediate (aged 21-30)
$310
Junior/Student (aged 20 or less in full time study)
$175
Midweek (Mon-Fri)
$310
Overseas
$225
Social
$35
We very much hope all current members would like to renew their membership.
Invoices will be sent via email from 1st September (payment due within two weeks) and can be paid via bank transfer or credit card. Credit card payments will incur the Ezidebit fee of 1.79% which will be added at the time of payment. There is no fee for payments via bank transfer. (From 1st Sep, this fee will also be added to online visitor fees, meaning the $12 fee, will become $12.21).
All members must be fully paid up to participate in Club Championships.
If any of the following relate to you, please email Virginia – [email protected] o r speak to Sarah ASAP, but definitely before 31st August so we can make the relevant changes before renewals are sent out:
We are looking forward to welcoming you back to a great 2023-24 year at the club.
Kind regards,
Virginia, Julia and Sarah
Club Captain’s Report
After the final round of Sydney Badge Manly Lawn has 6 Men’s Teams and 2 Ladies Teams in the semi finals. The Thursday Ladies are in 2nd position with one round remaining.
This is a fantastic result for our club and the best season I can remember in my time at Manly. I put this down to an even spread of players in the correct grades and fewer members going off overseas!
Now let’s finish the season off with a lot of titles.
Round 14 Results
Division 1 Men’s
Manly 1 lost 5-3 to Sydney Uni away. Cam/Andrew 2 sets Oliver/Alex 1 set
Despite the loss the team still finished in 1st position and play at home on Saturday.
Division 2 Men’s
Manly 2 lost 5-3 away to Kooroora
Bosko/Wilko 2 sets Todd/Warren 1 set
Finishing in 4th position sees the team play away at Rockdale next Saturday
Division 3 Men’s
Manly 3 def Kooroora 3 away 6-2
Fernando/Vincent 3 sets Bede/Dan 3 sets
This team has played excellent tennis in the second half of the season to claim 3rd position and play Killara away next Saturday
Bede has improved greatly throughout the season and has a formed a good partnership with Dan and or Fernando. Unfortunately Milton will be away for the finals but this team can still go all the way.
Division 5 Men’s
Manly 4 lost 6-2 to Wests
Rob/Geoff 2 sets. This team has struggled at times for players with injuries and overseas travel affecting the results.Finished in 6th position.
Division 8 Men’s
Manly 5 def Killara 9. 7-1 at Keirle Park
This big win claims 1st position and a home semi on Saturday against Kooroora.
Alec/Hugo 4 sets Tom/Graham 3 sets
We hoped to play Marrickville in the semis but unfortunately they finished 5th as The PM has not played lately and maybe his Rabbitohs will suffer the same fate and miss the finals in the NRL!
Division 10 Men’s
Manly 6 lost 8-0 to Roseville
This big loss cost the team 1st position but 2nd position sees them play Sydney Uni at home next Saturday.
Division 11 Men’s
Won 4-4 on games v Collaroy
TonyStu 1 set and Barnaby/ Tom kept up their good form to win 3 sets.
Finishing in 2nd position sees them play Royal Sydney at home on Saturday.
Division 1 Women’s
Manly 1Lost 5-3 at home to Roseville
Nicola/Bryanne 3 sets
This grade has been very strong this season but has seen some close results and a good grounding for Ruby in her tennis experience. Finished 8th.
Division 3 Women’s
Manly 2 Won 5-2 at home v Beecroft
Sarah/Krista 4 sets Carolina/Kirsten 1 set with 1 unfinished
The team has finished in a runaway 1st position and play at home next Saturday against Killara.
Manly 3 Won 4-4 away v Chatswood
Christine/Larissa 3 sets Shelley/Penny 1 set
Despite defeating the 2nd team and drawing with the 3rd team in the last two matches, the Ladies miss 4th position on percentages. Still this is a new team and has had a great season and will be favourite to win Division 3 next year.
Division 4 Women’s
Manly 4 A washout on grass at Sydney Uni. Finishing in 3rd position
This team has had a great season also and play Eastern Suburbs away next Saturday
Thursday Ladies
Lost 7-1 away at Cooper Park
Michelle/Sally 1 set
Now in 2nd position and need a win this Thursday to secure 2nd position
The Men’s 1 Team plays at home at 2.50pm this Saturday against Voyager.
This will be a tough match as Voyager will have a strong team and Blake is possibly still away playing tournaments.
The Ladies 2 Team and Men’s 6 Teams also play at 2.50pm whilst the Men’s 5 and Men’s 7 Teams play at noon.
Social Tennis is still on from 11.30am to 2.30pm.
Good luck to all our teams on Saturday.
Good luck also to The Bulldogs who play Manly on Sunday. (They need lots of it)
Denis Crowley
Best Wishes
Virginia
MLTC Secretary
www.manlylawn.com.au
Richard Makes Wimbledon Debut!
/in Club News, Goss /by RobRichard (Steeds) qualified for the MT700 – British Closed event, part of the Masters Tour (formerly known as IFT events).
Held at Wimbledon’s AELTC facility, matches were played on the Aorangi practice courts. Previously, some matches were on main courts but now exclusively on Aorangi. Aorangi offered excellent facilities including change rooms, physio, and a kitchen. The only complaint — no beer on tap, Pimms was on tap! Beer was $A12 a bottle!
Open to various age groups, from 30 to 90 in 5-year intervals, some matches were also at the AELTC Community Tennis Centre Raynes Park. The latter has grass and indoor courts available for public hire.
Richard played in the Men’s +60 and Men’s doubles +60 events. He won his first round singles played at Aorangi and played my doubles later that day. A strong match losing to a good pair. He reported that the courts were slower than Manly’s mod grass courts.
Day 2 at Raynes Park: Richard played the 4th seed in singles. It was a windy morning that turned rainy by 1:15pm, leaving the match unfinished at one set each. The match resumed indoors at 6pm. Transitioning to an indoor court proved challenging and his opponent adapted more quickly. Ultimately, Richard lost the match.
What a great experience! Well done Richard!!
For more details, refer to the tournament’s website: https://itfmasters.tournamentsoftware.com/sport/draws.aspx?id=0B1E26CB-E355-4374-B4CC-4210C93AA60E.
2024 AUSTRALIAN MASTERS TENNIS CHAMPIONSHIPS
/in Club News /by RobIndividuals Week: 21-26 January 2024
Venue: Hobart & Surrounds, Tasmania
You and your friends will enjoy this event if you:
Nominations & Selections:
More information and useful contacts:
MLTC Newsletter 14 Aug 2023
/in Club News /by RobClub Captain’s Report
Men’s Division 1
Denis Crowley.
Virginia
MLTC Secretary
www.manlylawn.com.au
CHANGE WORKOUTS WHEN YOU HIT 40 | Tennis4Life
/in Club News, Tennis4Life, Whisperer /by RobMLTC Newsletter- Go Matildas
/in Club News /by RobMembers, we will showing the Matildas’ match at 5pm in the clubhouse, snacks provided.
Come down earlier at 3pm to support our Division 1 men’s team.
Best wishes,
Virginia
MLTC Secretary
www.manlylawn.com.au
MLTC Newsletter -7 Aug 2023
/in Club News /by RobClub Captain’s Report
Denis Crowley
Best wishes,
Virginia
MLTC Secretary
www.manlylawn.com.au
MLTC Newsletter 2 Aug 2023
/in Club News /by RobCongratulations to Ruby who represented Manly Lawn. She won two matches on the clay to qualify for an ITF Junior in Finland. She unfortunately ran into a top Finnish junior and went down 6-1, 6-2. Great experience playing with all the older international girls.
A reminder about visitors
Guests and visitors are welcome at the Club. A visitor is allowed 6 visits to the Club per year, after which they must join the Club or pay court hire.
Visitors fees are:
Visitors of club members, including family who are non-members, must pay the visitor fee to the Club prior to play. It is the responsibility of the member to ensure non-members have paid prior to playing.
Club Captain’s Report
Denis Crowley
Best wishes,
Virginia
MLTC Secretary
www.manlylawn.com.au
Developing a Warrior Mode | AskThePro
/in Ask the Pro, Club News, Whisperer /by RobThe mental side of competitive sports is crucial as it directly impacts an athlete’s performance and ability to handle pressure. Developing strong mental resilience, focus, and confidence can often be the differentiating factor between success and failure!
Today’s SMH contained an insightful article on Stuart Board’s development as a professional cricketer. Here’s the relevant teaching extract:
” …. It’s been a remarkable career for someone who, in his first year of international cricket, was hammered for six consecutive sixes by India’s Yuvraj Singh during the inaugural Twenty20 World Cup in South Africa. Broad claims that over was the making of him.
‘‘ It was obviously a pretty tough day . . . I learned loads,’’ Broad recalled. ‘‘ I pretty much based a whole mental routine through that experience, knowing I was left very short as an international performer in that moment.
I rushed my preparation, I didn’t have any sort of pre-ball routine, I didn’t have any focus. And I started building my sort of ‘warrior mode’ that I call it after that.
But I think it steeled me up to make me the competitor I am to this day and has driven me forward.
You obviously go through massive peaks and troughs. But ultimately, I think it’s that bounce-back ability and ability to put poor days behind you because certainly . . . you have a lot more bad days than good days in cricket. You have to be able to deal with them to make sure your good days can flourish …….’’
In tennis, like any sport, there are highs and lows, victories and defeats. But it’s the ability to bounce back from setbacks, to learn from the bad days and to develop the resilience needed to thrive in the face of adversity.
Embracing a “warrior mode” emphasizes the importance of incorporating pre-serve and 4-7-8 breathing rituals to reset one’s determination in overcoming setbacks during matches, ultimately allowing players to persistently seek solutions and maintain a competitive edge.
Good luck.
Rob Tennis Whisperer
MLTC Newsletter 24 July 2023
/in Club News /by RobClub Captain’s Report
Denis Crowley
Club Captain.
Best wishes,
Virginia
MLTC Secretary
www.manlylawn.com.au
MLTC Newsletter – 19 July 2023
/in Club News /by RobClub Captain’s Report
Denis Crowley
Best wishes,
Virginia
MLTC Secretary
www.manlylawn.com.au