How to Keep Your Strength, Power and Endurance as You Age with Professor Peter Reaburn

Training hard may have built your fitness.But should you keep training the same way as you age?In this episode of Stronger With Time, Tony speaks with Dr Peter Reaburn, a researcher, author and lifelong masters athlete who has spent decades studying performance and ageing.Peter is a retired Professor and former Head of Exercise and Sport Science at Bond University. He has authored and edited multiple books on masters athletes, published peer-reviewed research on masters athletes, and continues to work closely with the masters sporting community.He also practises what he teaches. Peter was the Australian Ironman Triathlon Champion in the 50–54 age group in 2005 and is the current Australian Masters Swimming Champion in the 70–74 years 400m individual medley.At 71, Peter brings both the research and lived experience to the question of how to keep training for strength, power and endurance as recovery and physical capacities begin to change.In this episode:Which aspects of fitness decline fastest with ageWhy older endurance athletes still need resistance and sprint trainingThe role of fast-twitch muscle fibres in later-life performanceHow to balance hard sessions with lower-intensity workThe hard-easy principle and the 80/20 approachAtrial fibrillation risk in lifelong endurance athletesProtein and recovery needs as we ageMenopause and the research gap in female masters athletesWhen to replace a planned hard session with active recoveryThe physical, cognitive, psychological and social sides of successful ageingThis conversation is for coaches, masters athletes and active adults who still care about performance, but recognise that training harder is not always the same as training better.Timestamps00:00 What fitness means across the lifespan 01:45 How strength, power and endurance decline with age 04:00 What masters athletes teach us about ageing 06:20 Why older athletes need resistance training 09:45 Fast-twitch muscle fibres and endurance performance 11:20 What we know about hybrid masters athletes 12:35 Menopause, muscle mass and performance 16:00 The research gap in female masters athletes 18:40 Continuous athletes, rekindlers and late bloomers 20:20 The hard-easy principle 22:00 Atrial fibrillation and endurance training 24:15 Why high-intensity-only training lacks nuance 27:10 The 80/20 approach to endurance training 30:10 Muscle protein synthesis as we age 31:50 How much protein older athletes may need 35:10 Why recovery changes with age 39:40 High-intensity training and neural fatigue 41:10 Listening to your body and changing the session 43:20 Active recovery versus complete rest 44:20 Flexibility and maintaining range of motion 46:30 The four domains of successful ageing 51:30 Peter’s books and work on masters athletesResourcesThe Masters Athlete by Dr Peter Reaburn https://books.google.com/books?q=%22The+Masters+Athlete%22+%22Peter+Reaburn%22Nutrition and Performance in Masters Athletes, edited by Dr Peter Reaburn https://www.routledge.com/search?kw=Nutrition%20and%20Performance%20in%20Masters%20AthletesPeter Reaburn’s research and publications https://scholar.google.com/scholar?q=%22Peter+Reaburn%22Tony’s website https://tonyboutagy.com/Tony’s courses https://tonyboutagy.com/explore-the-courses-pageTony on Instagram https://www.instagram.com/tonyboutagy/Stronger With Time on Apple Podcasts https://podcasts.apple.com/us/podcast/stronger-with-time/id1815428150Stronger With Time on Spotify https://open.spotify.com/show/5Yydg6y3dA8OiA8hyHcJONSubscribe to Stronger With Time for more conversations on evidence-informed training, health and performance.All content is for general educational purposes only and is not intended as medical advice.