Why don’t I recover from workouts as quickly as I used to?
We asked fitness experts when to consider modifying your routine.
As you grow older, your body may not bounce back from workouts as swiftly as it once did. After a great workout, the next day can serve as a reminder of the effort required to achieve those gains. While soreness and stiffness typically subside within 24 to 72 hours post-exercise, they can become more pronounced as you age. Fitness experts explain that this phenomenon arises from the body's adaptation process during exercise.
When you exercise, you impose stress on your body, prompting it to remodel and regenerate muscles for future encounters. However, older adults may experience a more extended recovery period due to heightened susceptibility to muscle damage and slower muscle regeneration. Muscle mass tends to dwindle in one's 30s, and muscle composition undergoes alterations over time.
Old adults lose more fast-twitch muscle fibres, responsible for force and power, than slow-twitch fibres, which support endurance activities. Chronic inflammation, known as inflammageing, can also impede muscle regeneration. While these changes likely impact recovery, their exact influence remains unclear. If your recovery time has significantly increased or you're feeling fatigued and underperforming, it may be prudent to reduce workout intensity.
Reducing the frequency of targeting specific muscle groups during strength training or opting for shorter, more frequent sessions could prove beneficial. Nonetheless, maintaining an active lifestyle remains crucial as you age. Hydration and adequate protein intake are vital for muscle recovery, as older adults often experience reduced thirst responses and diminished protein utilization efficiency.
If certain health conditions amplify discomfort during your usual routine, exploring alternative low-impact activities might be necessary. While modifying your routine might involve adding complementary activities instead of subtracting any, consulting a doctor before embarking on a new regimen is advisable, especially considering individual health circumstances.
Incorporating balance and mobility exercises is particularly important for older adults to mitigate the risk of falls and preserve bone density. Rest is equally essential, as the physiological benefits of exercise primarily manifest during recovery. Don't fret excessively if an extra recovery day is required; the magic of exercise happens when you allow your body to recuperate.
Written by urgent.news from Channel News Asia's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
