What are some secrets to managing muscle fatigue, pain, and recovery for older bodies as their fitness routines get more challenging?

By Debbie Barker

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. 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.

Debbie Barker, CNHP

Health Coach Take pounds off quickly and learn how to eat for life!
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Debbie has been an AFAA Certified Personal Trainer since 1994 – holding both Personal Training Certification and Weight Room Certification. She customizes each of her clients’ workouts to suit their needs and personal goals.   Debbie has also studied nutrition and natural health for the past five years and she has earned the designation of Certified Natural Health Professional.  This certification fits well with her training program enabling her to offer advice on diet and nutrition to help her clients meet their specific goals.  Debbie is also a Health Coach with the Take Shape for Life program.  The medically supervised program enables her clients to accelerate weight loss and learn more about health and lifetime dietary habits. In addition, Debbie is a Reiki Master, a far eastern discipline which relaxes body and mind, and decreases stress.  Debbie has two adult children, Kristin and Timothy. She enjoys rollerblading and touring on a motorcycle with David, her husband since 1980.

Damon Ladd-Thomas (36 Posts)