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From: Sports Performance [[email protected]] Sent: 28 September 2006 11:53 AM To:[email protected] Subject: A Must-Have for Master Athletes “I am now running at 5 9 , the sort of tim es I w as running as a 1 9 - year- old” Bruce Tulloh Training for Master Athletes Dear colleague,
I t wasn’t long ago that sport stopped when you left college.
Those attitudes were self- fulfilling prophecies. We said that we were too old for sport, so
we stopped taking exercise, so we couldn’t perform as well as we used to.
Things suddenly changed when people voted with their feet and the running boom
started. Many of us joined in and are st ill benefiting from it.
Here’s why this is relevant: I am writing to announce a new addition to the Peak Perform ance series of action workbooks. The tit le is Training for Mast er At hlet es and
it’s available today at a special discount.
Whether you class yourself as a ‘m ast er athlet e’ or not, I am pleased to explain why this
book is for you – and why it can also m ake a perfect present for relatives and friends.
Recent advances in sports science have shown the athlete, as well as the average person
(that is to say, an unfit person), can reverse m ost of the effects of ageing by using t he
right exercise and nutritional program m es. Read on to learn how we substantiate that
This new workbook belongs on everyone’s reading list, no m atter what age they are. With
its spiral-bound, hardwearing cover it will st ay looking good for a very long tim e. Readers
will find it an effective and proven antidote to the ageing process.
Why this isn’t your usual off-the-shelf best seller!
All the exam ples given in this new workbook – and som e are rem arkable – are based on
As you know, this kind of sports and m edical research costs a great deal of m oney. We
have access t o t he papers, however, and have analysed and adapted them for every- day
consum ption at a nom inal cost. And they m ake fascinating reading.
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The workbook has been prepared by the Peak Perform ance team of experts, including
physiologists, nutritionists and m asters athletes.
I t covers a com prehensive range of subj ects with one principal aim in m ind: how to
overcom e t he consequences of getting older and st ill produce winning perform ances, stay
healthy and – m ost im portantly – continue to enjoy yourself.
As you have registered on our website to receive our regular newsletter, you qualify to
receive this workbook at a greatly reduced price when you order your copy (or copies –
rem em ber, we pay the m ailing costs for m ultiple orders) today using the att ached form .
Click here to go to our special discount offer, or read on to learn m ore about Training for
(http: / / www.pponline.co.uk/ prewp/ awaweber- m ast erswith.htm l)
‘I can’t perform as well as I used to’
Readers of this new workbook will discover this does not have to be true! We give hosts of
exam ples that give the lie to these attitudes:
A 70- year- old weight -lifter is stronger than the average 30-year- old
The ballet dancer of 70 is m ore flexible than the average young adult
The 70-year- old m arathon runner will easily outrun the m aj orit y of 30- year- olds.
Such people owe their achievem ent s not t o t he fact that they were outst anding when they
were younger but to the fact that they have continued to practise the activity that they
They are determ ined, and have the knowledge. This gives them the abilit y to continue into
old age and it ’s why I ’d like you to order t his book. I f you want exam ples, the book has
Jean Borotra and Kitty Godfrey playing tennis into their 90s
Edward Weston, who walked across the USA – and back – in his m id-70s
Ron Taylor, who could run 100 m etres in 11.3 seconds at the age of 60
Cliff Young, who won the first Sydney to Melbourne race at the age of 61
How to beat the ageing process
With recent leaps in research funding, great advances have been m ade in our
understanding of the ageing process. And wit h this understanding com es the ability to
counter its effects. Here is som e background:
As we get older, the rate of cell division slows down and som e t issues begin to perform
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less efficiently. There is a loss of elasticit y, both in the skin and in ligam ents. There is a
decline in t he m axim um heart rate and in m axim um power output. The questions
answered in Training for Mast er At hlet es include:
What perform ances should we expect at a certain age?
I f this process is left unchecked, nature will take its course. However, with the right kind
of training and nutrition it is possible to rem ain at international level to the age of 40 – as
witness Eam onn Coghlan’s sub- four-m inute m iles, Al Oerter’s record in t he discus and t he
victories of the 42- year- old Podkopayeva at 1500 m etres in 1994.
I n events involving pure endurance, the lim its can be extended for longer. The world’s
best for a m arathon at t he age of 50 stands at 2: 11, a tim e that would win m any
Learning from the masters
As we explain, there is no doubt that the average person ( that is t o say, an unfit person)
can reverse m ost of the effects of ageing by using the right exercise program m es. The
person who has kept fit will always be younger, in the physiological sense, than his real
Runners, for exam ple, can m aint ain the tim es they ran as a 19-year- old.
On the ot her hand, a runner’s flexibilit y and m uscle st rengt h, apart from the leg m uscles,
will decline considerably if they fail to work on them .
The three lessons
What are the im plications of this for t he average sportsm an? First, there is no reason to
stop purely because of age, because the decline is very gradual. The right kind of training
and som e good conditions can enable you to im prove on last year’s t im es.
Second, one cannot train with the intensity of a young athlete because the rate of
regeneration is not as fast. You have to find the intensit y and t he frequency of hard
training t hat you can tolerate. We show you how it ’s done.
Third, it will probably becom e necessary, if you seriously want to st ay as fit and healthy
as possible, to work on your weak points. Muscular strength, flexibility and m obility
Click here to go to our special discount offer, or read on to learn m ore about Training for
(http: / / www.pponline.co.uk/ prewp/ awaweber- m ast erswith.htm l) S SPECI AL REP
Nutritional secrets: the benefits and costs
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I n som e quarters, ‘nutrition’ has a bad nam e. Wit h unsupport ed new fads appearing every
week in the Sunday newspapers we cannot be held to blam e for that .
Training for Mast er At hlet es cut s the hype down to a nuts- and- bolts analysis up of
what actually works and how. Our recom m endations have been double- blind tested at
centres of international research. At the end of each section you’ll find the scientific
references to back up that research. Everything you read is guaranteed to work exactly as
So why do we need to exam ine our nutritional intake – and what are the benefits and
As we get older, recovery from hard training sessions takes longer, while the cum ulative
effects of norm al ‘wear and tear’ and previous injuries are increasingly evident. As t im e
goes by, joints tend to becom e less flexible, full-range m ovem ent m ore difficult and pain
I t is these m echanical lim it ations, m ore than anything else, which can scupper the best-
laid plans of even the m ost determ ined older readers.
It’s time to take control of your ‘wear and tear’
To help offset the inexorable decline in m obility and even accelerat e recovery from inj ury,
you need to take control of your nutritional intake. We give you a num ber of nutritional
You’ll discover that despite the fact that older athletes are m ore vulnerable to chronic joint
pain and stiffness, you are not powerless to act . While it is obviously vital to get your
training right, t here is also a place for nutrit ion.
Your num ber one priority should be to follow the dietary recom m endat ions we outline,
paying special attention to the key j oint health nutrients.
On the available evidence, the right supplem ents offer effective pain and stiffness
reduction, and even appear to be able to slow down the process of cartilage degeneration
Their regenerative m ode of action m eans for those prone t o chronic j oint st iffness and
pain, there’s no reason not to take these supplem ents indefinitely, especially as they are
relat ively inexpensive. First we need to look at the causes:
Causes of joint pain and stiffness
There are a large num ber of possible causes of j oint pain and stiffness, and the diagnosis
of a particular problem can be a very com plex process – just ask any physiotherapist!
Training Mast er At hlet es lists causal factors: 1 . Acut e inj uries: com e on suddenly and are usually associated
with som e kind of traum a. Com m on exam ples include:
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Ligam ents torn or dam aged by unusual or excessive m ovem ent of the joint;
I m pact injuries, where one or m ore of the j oint structures is dam aged by an external blow;
Protruding/ prolapsed intervert ebral disc, where unusual intervertebral
Forces lead to the deform ation of the disc, allowing it to com e into close proxim ity with nerves
2. Chronic inj uries tend to com e on quite gradually, thus m aking them t rickier to
Overuse inj uries, where the long- term training volum e exceeds the capacity of the joints involved to undergo adequate repair and recovery
Muscle im balance injuries, where the j oint fails to operate through its correct range of m ovem ent because of unequal or unbalanced m uscular forces acting on the j oint,
or ( particularly in the case of the spine) inadequate stabilisat ion of the joint( s) by
3 . Degenerat ive condit ions are associated with longer- term , less easily reversible
funct ioning of the joints and are m uch m ore com m on in m ature athletes. These conditions
Arthritic- type wear and tear, where the articular cartilage becom es worn, leading to narrowed j oint spaces, som etim es referred t o as osteoarthritis
Rheum atoid art hritis, an inflam m atory condition of the joints caused by an auto-im m une reaction
Low synovial fluid secretions, leading to reduced lubrication in the j oint capsule.
Com m on to all these causal factors is the process of inflam m ation. Although part of the
norm al healing process, it can actually im pede this process when it becom es chronic.
So those are the causes. What ’s the solution?MANCE MASTERS SPECI AL REPORT
What science has to say about nutrients and vitamins
The role of nutrition in com bating degenerative or inflam m atory j oint conditions has
traditionally been regarded wit h scepticism . I n recent years, however, research has
indicated that good nutritional practice can play a significant role, both in prom oting
recovery from acute and chronic injuries and in am eliorating som e of the effect s of the
degenerative conditions described above.
Training for Mast er At hlet es lays out the latest thinking on opt im um dietary practice,
then m oves on to investigate the claim s of som e of the m ore esot eric ‘joint health’
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You’ll find there are a num ber of nutrients and vitam ins that are particularly im port ant for
older athletes, which should be well supplied in t heir diet.
A full list of vitam ins, oils and supplem ents is given, with evidence for benefits such as:
The form ation of collagen, a protein form ing the basis for connect ive tissue such as tendons and int ervertebral discs
The prom ot ion of water ret ention and elasticit y in j oint cartilage and the inhibition of enzym es that break down cartilage
Antioxidants that also im prove local circulation and prom ote a strong collagen m atrix in joints
Antioxidant nutrients that afford protection from free radical dam age in the body
Key sources of these nutrients are given with recom m ended daily am ounts. We also
explain what t o avoid. You’ll find a com prehensive list of food supplem ent s that can
further im prove j oint health, bot h in term s of helping to overcom e acute and chronic
injuries and in com bating the long- term degeneration that is an inevitable part of the
Click here to go to our special discount offer, or read on to learn m ore about Training for
(http: / / www.pponline.co.uk/ prewp/ awaweber- m ast erswith.htm l)
Natural supplements Vs ibuprofen
Have you ever worried about t aking too m any ibuprofen – or som e ot her anti-
inflam m at ory drug? Then you definitely need to know about this:
One of the m ost fascinating case studies cont ained in Training for Master Athletes is for a
natural ( and inexpensive!) supplem ent t hat was found to be not just highly effective in
reducing pain and increasing m obility but also reduced t he j oint space narrowing that
typically occurs in degenerative conditions.
Moreover, pain and stiffness was significantly reduced in the participating group by
Two double- blind tests found that t he nat ural supplem ent, when com pared with ibuprofen
(1.2g/ day) for the relief of j oint pain in osteoarthritis, was shown to be equally effect ive.
Even m ore persuasive is the fact that m any non-steroidal ant i- inflam m at ory drugs
(NSAI DS) , including ibuprofen, have been shown to inhibit the repair and even accelerate
What this means for you
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No one can escape t heir genetic program m e, but m ost people can do a great deal, barring
injury and illness, to m inim ise physical aspects of ageing by m odest exercise program m es
which em brace conditioning in st rengt h and flexibility as well as the m ore com m only-
Rem em ber - in 1900 people were considered old in their 40s; j ust 40 years ago people
seem ed old in their 60s; but today m any do not feel old in their 80’s – a phenom enon you
can share wit h your copy Training for Master Athlet es!
There is increasing evidence that m oderate exercise m ay enhance som e im m une
responses and lead to a lowered incidence of illness
The physiological det erioration associat ed with ageing is not inevit able but is due to a
detraining effect of decreased exercise, often coupled with an increase in body fat
The athletes’ m ott o ‘I f you don’t use it – you lose it ’ applies to all of us, at whatever age
Nutrit ion for older athletes: test ed foods and supplem ents can protect your joints from
How to keep up to speed: the bad news is that speed declines with age; the good news is
that you can arrest and even reverse this process How to stay flexible: a sports physiotherapist shows how flexibility keeps ageing at bay,
Nutrit ional supplem ents: two elem ents that could com bine to form t he ‘Elixir of Life’ for
Click here to go to our special discount offer, or read on to learn m ore about Training for
(http: / / www.pponline.co.uk/ prewp/ awaweber- m ast erswith.htm l)
What the scientists say
The following roundup of recent research from the scientific, m edical and sports j ournals
looks at the problem s and possibilities of older athletes:
How fitness protects t he ageing brain and im proves m em ory in m id- life
Power Vs endurance: what goes first in the ageing stakes?
Older athletes can reduce the risk factors for heart disease
This exercise regim e will boost bone densit y and lean m uscle m ass
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Why the m uscles shrink with age – and what to do about it
Do the young respond m ore effectively to aerobic training? Don’t you believe it
A group of elderly hour- a-day exercisers who are aerobically 30 years younger
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I m m ediately your paym ent is accepted, we’ll despatch your workbook. I t cont ains m ore
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Proven t echniques: all the advice in Training for Mast er At hlet es has been
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Trainers and anyone interested in finding out t he latest research and inform ation from the
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Meeting Report: Moving Upstream—Evaluating Adverse Upstream End Points for Improved Risk Assessment and Decision-Making Tracey J. Woodruff,1 Lauren Zeise,2 Daniel A. Axelrad,3 Kathryn Z. Guyton,4 Sarah Janssen,5,6 Mark Miller,2,7 Gregory G. Miller,3 Jackie M. Schwartz,1 George Alexeeff,2 Henry Anderson,8 Linda Birnbaum,9 Frederic Bois,10 Vincent James Cogliano,11 Kevin Crofton,9 Susan Y. Eu
HSV suppression reduces seminal HIV-1 levels in HIV-1/HSV-2 coinfected men who have sex with men (MSM) Running head : HSV suppression to reduce seminal HIV-1 levels Author Affiliations: 1Section of Infectious Disease and International Health, Dartmouth- Hitchcock Medical Center, Lebanon, NH; 2Asociación Civil Impacta Salud y Educación, Lima, Peru; Departments of 3Medicine, 4Laborat