How Women Over 40 Can Speed Up Workout RecoveryAug 10, 2023
Hey there, fellow fitness enthusiast!
Last year, I finally hit the big 4-0.
Even though I still love to rock my workouts, I've come to terms with the fact that my body isn't the same as it used to be in my 20s./p>
Aging can be quite the rollercoaster ride, especially when it comes to our bodies.
The last thing we want is to feel worn down and weak from our workouts! Or worse, end up with an injury that takes us out for days or weeks.
So, get ready because I've got some top-secret tips to help you bounce back faster after a workout.
With these strategies up your sleeve, you'll be able to kick those setbacks to the curb.
#1 Master the Art of Efficient Fitness: Workout Smart, Not Hard!
Whoever said longer workouts are better must have been drenched in sweat and ready to hurl.
But let's face it, not everyone enjoys the idea of spending hours working out, huffing and puffing like a steam engine.
Here's the deal: those marathon-like workout sessions not only drain your energy, but they also mess with your hormones, leaving you feeling fatigued, grumpy and hungry.
And let's not forget about the increased risk of injury. Yikes!
Now, if you're over 40, listen up.
The secret to fitness success lies in short and effective workouts.
We're talking about just enough to get the job done without pushing you to exhaustion and hormone havoc.
And here's the best part: with the right dose of exercise, your body bounces back quicker, leaving you with more energy and fewer aches and pains.
So forget about that arbitrary hour-long rule (seriously, who came up with that?), and let's focus on workouts that last a sweet 20-40 minutes.
That's where the magic happens. No danger zone involved!
#2 Strike the Right Fitness Chord: Discovering the Perfect Harmony for Your Workouts
Now, I know it's tough to slow down when you're on a fitness roll. But trust me, pushing yourself too hard every single day is like trying to fit a square peg into a round hole - it just doesn't work!
Instead of getting stronger, you'll end up feeling run down, achy, and your sleep will even start to suffer.
Your body needs time to recover. When you overdo it, your body doesn't get a chance to catch its breath.
It's like asking a marathon runner to sprint a marathon every day.
Now, I'm not saying you should morph into a couch potato. We're all about balance here.
Instead, let's keep that body of yours moving, but balance those hard workouts with fun and light days. For example...
- Go for a leisurely walk and explore the wonders of your neighborhood.
- Get lost on a hiking trail and channel your inner adventurer.
- Dance like nobody's watching.
- Tackle some yard work, garden or tackle a fun building project
- Play with your kids or dogs
- Oh, and don't forget about stretching and mobility exercises.
I like to call these lighter days "Active Recovery".
By engaging in gentle movement, you're helping your muscles recover faster and reducing the risk of overuse injuries. Double win!
But here's the best part - Balancing your intense workouts with lighter days will not only give your body the proper time it needs to recover, but it'll also open the doors to new experiences and connections.
Imagine enjoying new adventures outdoors, bonding with active friends, or enjoying a new activity with your kids.
It's like finding a hidden treasure chest filled with endorphins and happiness.
And hey, who doesn't want a little extra happiness in their lives?
#3 Flex Like a Pro: Embrace the Power of Stayin' Bendy!
I know, I know, flexibility may not be as thrilling as sitting down to eat your favorite dessert, but it's just as important as those tough workouts you do.
Think of mobility movements like a tune up for your joints and muscles. Just like you wouldn’t skip getting your car tuned up to keep it running at its best, you don’t want to skip tuning up your body for those workouts (and life!)
Skipping warm-ups and neglecting mobility exercises are sneaky culprits behind those pesky back, knee, and shoulder issues.
I know you're itching to jump into the hardcore stuff, but here’s something you may want to consider…
If your body lacks flexibility then this will limit range of motion during exercises and daily life activities.
This can lead to poor form and compensation. As certain areas become tight they will start to pull on other areas making recovery slower and pain more intense.
For instance, that nagging low back pain you’re noticing?
For most women, that’s often because they have tight hips from sitting. Since the hips attach on the spine, the tighter they become the more they yank on the back. No biggie..at first. That is until one day, your back decides to say "enough is enough" and goes on strike.
Let's face it, in our modern world, our bodies aren't as bendy as they were in our 20s.
We spend way too much time sitting or hunched over screens.
It's the reality, especially if you have a desk job.
So, do yourself a huge favor. Warm up before each workout. Prioritize stretching and flexibility, even if it's just 10 minutes a day, if you want to recover faster and minimize injury.
In conclusion, if you're a woman over 40, you now hold the power to speed up your workout recovery.
In creating your workout routine, remember that less is more.
Strike the perfect balance between challenge and recovery.
And of course, don't forget to stretch and bend as much as you can!
You've got this!
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