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red white and blue nike cortez,D. the director of the Performance and Research Initiative for Masters Athletes and author of Fitness after 40 some 89 percent had experienced at least one sports-related injury since turning 50Declining cardiac output: On average the greatest amount of oxygen we can take in and pump to muscles declines at a rate of about one percent a year between ages 35 and 70Slowing times: Performances typically drop off by one percent a year between ages 30 and 50 and by two percent between 50 and 75 then dramatically by six to eight percent a yearLoss of lung capacity: Maximum breathing capacity can decline by up to 40 percent between the ages of 20 and 70Loss of dexterity and flexibility: Muscles ligaments and tendons all become stiffer Flexibility can decline by six percent in every decade after age 50 even if you're exercising regularlyLoss of bone density: After age 30 the quantity of bone cells can decline at a rate of 3 to two percent per year For women menopause can accelerate the loss to over three percent in the two to three years before and 10 years afterLoss of lean muscle mass: Between ages 50 and 70 we can lose about 15 percent of our muscle mass each decade; after 70 it's 30 percent Loss of estrogen This wonder steroid diminishes inflammation stimulates muscle repair and regeneration and enables women to burn fat Post-menopausal women have about the same amount of this hormone as menNext the Master Plan: Train in Three ZonesHow runners over 40 can maximize the benefits of exercise and minimize the risk of injuryZone 1: Easy running 75% of weekly mileageMasters runners should spend the majority of their training time in this easy zone says Jason Vescovi PhD.
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