Co-ed soccer leagues and HIIT classes might be replaced by long walks and low-impact movement sessions.
The 70-year-olds, however, might not be able to do as much, Milton says.
You cant generate the same amount of force.
Best practices for boosting muscle recovery as you age
1.
Drink up
As with many things in life,hydrationis the not-so-secret ingredient to boosting muscle recovery.
Our muscles are 70 percent water, and we need that water for metabolic processes.
Eat a well-rounded diet
Next up: nutrition.
As we get older, we need foods that are easier to digest and utilize, Milton says.
For support in accomplishing this goal, you might consider requesting help from a dietitian or doctor.
Get your Zzzs
Finally, those hoping to boost muscle recovery as they age should prioritize rest.
If sleep is shortened or depth of sleep is impacted, that will be a problem.
As the years go by, you will need more time to recover between workouts.
exercise physiologist atNYU Langone’s Sports Performance Center
But how do you know whats enough?
Wait until your peak of soreness is over, she says.
On the flip side, Milton says you shouldnt wait too long between sessions either.
Waiting more than one week is too much, she says.
You need a certain amount of consistency in your routine to see strength gains.
These exercises produceless sorenessand are good for both muscle and cardiovascular health.
A good way to tell if an activity fits into this category?
It should be something you’re able to do for more than 10 minutes without fatigue.
Setting yourself up strategically will get you back in the gym in no time!
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