Dara Torres: Workout

There’s no stopping the five-time Olympic swimmer and gold medalist, Dara Torres.  The 41-year-old  made history last year when she became the oldest swimmer ever to win gold at the Olympic Games.  In an interview with Self Magazine she gave readers seven tips to not only stay fit but to look and feel young.

1. Set a fun fitness goal: No matter your age there is always something you can do to be inspired, it could be a local 10k run/walk, a climbing expedition or maybe dance classes.  Torres said,

“Even if you don’t quite believe in yourself yet, if you set a goal that’s not too tough to reach, then meet it, that will motivate you to set another one and continue that cycle.”

2. Triple your warm-up time: Torres has a preworkout warm-up that is three times the traditional five minute warm-up.  Researchers say that the 10 to 15 minutes spent easing into a routine will accelerate your metabolism and increase flexibility.

3. Don’t wait to start lifting: Pumping iron in the gym will prevent osteoporosis, build muscle and give added energy.  Torres does an exercise where she lies facedown on a stability ball while holding a 3-pound weight in each hand.  Then with arms extended forward she’ll draw the alphabet in the air.  She said,

“It helps pull your shoulders back by working the muscles between your shoulder blades.”

4. Pump up the jam:  Music will inspire you.  Research shows that music can distract you from fatigue so that you can go longer.  As for Torres, she listens to classic rock while exercising.

5. Resist stretches: After the age of 30, most adults lose approximately 1% of muscle mass each year.  Torres incorporates resistance stretching into her workout sessions three times a week.

“I probably wouldn’t be able to compete at this level without the technique,” the athlete says. “I’ve come to consider it my secret weapon.”

6. Take breaks: Torres always allows her body time to recuperate.  Thursdays and Saturdays are her days off.  By resting you’ll be able to work harder the next time.

7. Stop the rewind: When self-evaluating, compare your performance to yesterday’s workout, or last week’s workout.  Don’t think about how fit you were back when you were on the basketball team at age 16.  It’s self defeating to compare yourself to something or someone that’s unattainable.  Torres explained,

“I know my body can’t do what it did 10 years ago, I try not to let that dominate my thoughts. You have to do what’s best for you in the moment. Otherwise, you tend to overexert yourself, and that’s not good either.”

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