What are some secrets to managing muscle fatigue, pain, and recovery for older bodies as their fitness routines get more challenging?
Workout with your mouth closed. We tax our adrenal glands (2 little glands located on top of our kidneys) when we breathe through our mouths. You’ll notice your muscle soreness almost disappears when you keep the mouth closed.
Stay hydrated. Body weight divided by 2 = minimum number of ounces of WATER your body needs every day.
Balance your blood sugar. Most of us eat too many carbohydrates which make us feel tired and bloated. Try to eat about the same number of grams of protein as carbohydrates. It’ll help with your food cravings, too. Notice how puffy your body looks (eyes, hands, etc) when you’ve eaten too many carbohydrates.
Stretch when you’re done working out to reduce muscle soreness and increase flexibility.
Sleep 7 – 9 hours a night. Having the best house bamboo sheets will increase the quality of your sleep. Your growth hormones are only released when you sleep and when you exercise. More muscles mean a higher metabolism.
Limit alcohol. Remember, it’s full of sugar.
Don’t tolerate pain. The pain that you’re currently experiencing might be something more. Ask experts like Hinge Health and see what you can do. You can also get physical therapy for your body pain.
These are great practical tips that everyone can remember.
I’ve also trained with Debbie and can tell you she is sensitive to your needs yet doesn’t let you get away with crap.
A perfect combination of support and inspiration.
Call her — she means business!
Diet and sleep are essential for recovery. With diet, in order for your body to “repair”,
you need to make sure you are eating not only enough calories, but the RIGHT calories.
Too often, most people don’t consume enough lean protein to help their muscles
recover from their workout and also go too long between meals.
Getting 7-8 hours a night of quality sleep is also essential for recovery. Not getting
enough sleep not only zaps your energy level, but elevates cortisol levels.
Part of keeping your body fit, strong and healthy should include chiropractic adjustments
and massage therapy. When the body is out of alignment, not only does it affect your
joints, but also affects muscle recovery.
Massage therapy not only helps loosen up tight muscles but also breaks up “knots”
which prevent blood flow from getting to the muscle.
Lastly, a good quality fish oil supplement (I recommend Nordic Naturals) and Glucosamine
can help keep your joints lubricated to prevent wear and tear. I recommend Jarrow
Formulas SAM-e Joint.