After 15 years of National and International powerlifting competitions with training three to four days a week, two to three hours a day, 50 weeks of the year, I am convinced recovery over 50 is the key to enjoyment, performance and exercise longevity!
If you are just starting to exercise or a seasoned veteran of any physical activity such as running, weightlifting, cross fit training, biking, swimming muscle and overall body recovery is very important and as you get older recovery its paramount!
Recovery includes, sleep, rest, eating, hydration and may also include the use of ice, heat, therapeutic massage and/or active release.
For those of us over 50, recovery can be a bit longer due to a slower metabolism. I am convinced that with proper training, we can be just as strong as 30 year olds, but our recovery can be significantly longer. The following are a few of my personal suggestions on recovery at any age after training or working out:
- Cool down – don’t just stop abruptly
- Stretch after cool down – even for just a few minutes
- Replace fluids water, Gatorade, protein drinks, milk (avoid alcohol)
- Eat within 30 to 60 minutes after your exercise – ensure you eat protein and complex carbohydrates to replace much needed nutrients – eating within 30 to 60 minutes speeds recovery by 50%
- Rest the specific muscle group 24 to 48 hours
- Make ice your best friend – it reduces minor muscle pain and helps get blood in those muscles
- Use heat when necessary
- Avoid over training – there are no medals for over training only injury and rehab
- Use Massage
- Use Active Release
- If pain persists, back off and visit your – working through the wrong kind of pain can result in serious injury and long rehabs
- Be smart and listen to your body – it’s the only one you have
Remember if it was easy everyone would do it and it is exercise. So it will hurt from time to time. Be smart and take time to recover properly and you will be at your passion until you’re 90!