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Recovery time after moderate to intense exercise is essential to allow the body to repair and adapt to the stress of exercise. The amount of recovery time needed depends on the intensity and duration of the exercise, as well as an individual's fitness level and training goals.
For moderate-intensity exercise, such as brisk walking, cycling, or swimming, it is recommended to have at least one day of rest or low-intensity exercise between sessions. This allows the body to recover and adapt to the stress of exercise, reducing the risk of injury and improving performance in subsequent sessions. For intense exercise, such as high-intensity interval training (HIIT) or heavy weightlifting, it is recommended to have two or more days of rest or low-intensity exercise between sessions. This allows the body to fully recover and repair any damage caused by the exercise, reducing the risk of injury and improving performance in subsequent sessions. It is important to note that recovery time also depends on an individual's fitness level and training goals. Someone who is just starting an exercise program may need more recovery time than someone who is more fit and accustomed to intense exercise. Similarly, athletes or individuals training for a specific event may need to adjust their recovery time to optimize their performance. In general, listen to your body and allow for adequate recovery time after exercise. If you feel excessively sore, fatigued, or have any pain or discomfort, it may be a sign that you need more recovery time. Consult with a healthcare provider or a certified exercise professional to create an individualized exercise plan and determine the appropriate recovery time for your specific needs.
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Let's talk about the recommended exercise duration, intensity, and frequency from the top organizations in health and fitness. In the fitness industry we call it FITT (frequeny, intensity, time and type).
Strength training is recommended at least two days per week, targeting all major muscle groups. The ACSM recommends 2-3 sets of 8-12 repetitions for each exercise, with a weight that is challenging but can be completed with proper form. Note that oftentimes, higher weight and lower reps will be used for improving strength and power, while lower weight and higher reps typically can improve muscle endurance. For cardiovascular exercise, the ACSM recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread throughout the week. The ACE also recommends a similar duration of exercise, with a target heart rate zone of 50-85% of the individual's maximum heart rate. Stretching exercises are also recommended, preferably after a warm-up and at the end of a workout. The ACSM recommends holding each stretch for 10-30 seconds, repeating each stretch two to four times. Stretching can improve flexibility and range of motion, reduce risk of injury, and improve posture. As with any new endeavor, go slow. Focus on getting the form right first, then you can increase intensity. The goal is establishing a lifestyle change that follows you throughout your life. So consistency is key. It is important to note that the exercise recommendations may vary depending on an individual's age, health status, and fitness level. Therefore, it is recommended to consult a healthcare provider or a certified exercise professional to create an individualized exercise plan. References:
Strength training has been proven to provide numerous benefits for older adults. According to the National Academy of Sports Medicine (NASM), strength training can help increase muscle mass and bone density, improve joint flexibility, balance and stability, reduce the risk of falls, and enhance overall functional ability. Additionally, the American College of Sports Medicine (ACSM) recommends strength training as a way to combat age-related muscle loss, known as sarcopenia.
Strength training also has a positive effect on chronic conditions that are common in older adults. According to the American Council on Exercise (ACE), strength training can help lower blood pressure, improve blood glucose levels, and reduce the risk of cardiovascular disease. Moreover, strength training can help manage symptoms of arthritis, osteoporosis, and chronic obstructive pulmonary disease (COPD). To achieve these benefits, older adults can perform strength training exercises using free weights, resistance bands, machines, or bodyweight. It is important for older adults to work with a certified personal trainer to ensure proper form and technique, and to develop an individualized strength training program that meets their specific needs and abilities. In conclusion, strength training is a safe and effective way for older adults to improve their health and well-being. As stated by NASM, ACSM, and ACE, strength training can help increase muscle mass and bone density, improve joint flexibility, balance, and stability, reduce the risk of falls, and enhance overall functional ability. It can also help manage chronic conditions commonly found in older adults. Therefore, older adults should prioritize strength training in their exercise routine to maintain a healthy and active lifestyle.
 With all the various types of sweat wicking and performance enhancing claims that come from the fitness attire world you're left with one question, "does it really work?" If you look at the professional athletes in the world, covered from head to toe in compression clothing you would think the answer is a definitive YES. But it's just not that simple. Let's take a look at just one type of compression clothing...the ubiquitous compression short.
So do compression shorts really work? Kinda, sorta, maybe. The answer to this question stems from a research study that looked at the effect compression shorts had on NCAA Division 1 volleyball players vertical jump. This is a measure of explosive power in the lower body. In the study the subjects performed multiple vertical leaps consecutively with and without compression shorts. The results were interesting. The study showed that when the players wore the compression shorts there was not a significant change in the height of their vertical leap, but the average height of their jumps were higher. This suggests that the compression shorts complemented and supplemented the movement of the hip, perhaps due to proprioceptive stimulation. In other words, the feedback of the compression shorts helped to stimulate the activation of the hip musculature. This made the movement more efficient, thus increasing the average power output of the body. Other studies have analyzed compression garments on runners as well with no evidence of improved performance. However, there may be evidence to support wearing compression clothing for recovery. Which by the way is part of the RICE protocol for injury recovery. Rest, Ice, COMPRESS, and elevate. While there seems to still be conflicting evidence supporting performance enhancement, there is not any evidence that these garments decrease performance. In the end, the choice is really best made based on preference. If you feel that you run better with the compression shorts then have at it, but be weary of claims of performance enhancement. Lunge with Pass Through
What it works: Glutes and Quadriceps Tips to Remember: To start, hold weight with opposite hand from the foot stepping out, keep chest lifted, push your weight through the front heel when you push back to standing position. Recommended Reps: -3 sets of 12-15 on each side.  Compliment that hike or a great road trip with good ole fashioned trail mix. It's a healthy and convenient option for filling your nutritional needs. So head to your local grocery store to find these great items sold in bulk.
Mix well then separate for quick snacks while on the road, in the office, or hitting the trails. Russian Twist: Video- What it works: Oblique Muscles of the Abdominal - Tips to Remember: Touch the floor with each twist to get full range of motion. There are different variations and levels of difficulty to choose from i.e. feet on the ground or feet up. *Avoid if you have lower back pain-Recommended Reps- 3 sets of 20 or set a time goal… ex.. 30sec, 1min, etc.  If you're looking to lose weight, become stronger, healthier, and happier you need to know a few things. The path you're about to embark on is more than just 45 minutes a day, it is a complete paradigm shift. You will make new friends, engage in new activities, and in return influence and motivate others, but first you have to start.
Slow is smooth and smooth is fast. In the beginning it will be slow. You will experience fatigue, muscle soreness, and some frustration, but those are obstacles for your mind to conquer. You may feel like you're dying only five minutes into that run, and you are. Well, the part of you that doesn't want to move. You know that stubborn teenager in the back of your mind who doesn't want to clean their room. Well it's your mess and you need to start picking it up. Much like that teenager tough love, persistence, and patience are key to success. Mental toughness will ensure you the path to better workouts and even better results. I'm not saying it will be a couple weeks down the road, or even a couple months, but you'll never know if you just quit. Misery loves company. We are less likely to push ourselves out of our comfort zone without a little bit of encouragement. Whether it is an actual person telling us or a recent turn of events our decision for change tends to stem from an outside source. If your friends jumped off a bridge would you? Of course not, but in this case the bridge, sedentary life, sucks and will eventually kill you, so jump. Find a lunch time group exericse class and share your disdain for the peppy overly enthusiastic instructor. Don't worry about hurting their feelings, we tend to be a pretty tough bunch. Eat your heart out. That is exactly what you are doing when you eat out. When you stop at your local eatery you are signing up for added sugars, fats, and sodium. These three common trouble makers wreak havoc on your health. Instead of heading out for food, make your own. Pull out that cellphone, tablet, or fire up the desktop and start that pinterest board. With today's technology you can find easy healthy recipes anywhere, anytime. If time is an issue lookup crockpot recipes and never look back. Which ever route you decide remember that eating healthy is only hard because you're creating a habit by breaking a bad one. Finally, GET REAL! By now you should understand that I'm here to be honest with you. I'm a personal trainer and group fitness instructor who has seen clients come and go with the unrealistic idea of losing all their weight in a matter of a month or two. They follow crazy fad diets that want to get rid of one thing, eat only this, or do a full on juice cleanse with no real food for days. I'm here to tell you that the weight didn't appear overnight and therefore won't be going anywhere soon, but now is a great time to give it that eviction notice.  With summer comes great weather, the kids out of school, and some desperate finagling with your schedule just to make it to the gym a few times a week. If this is the case and you've been lifting regularly your routine could benefit from super setting your workouts.
A superset is when you perform one exercise and then, without rest, move to another exercise that works the opposing muscle group. For example, if you're performing a bench press of 10 reps you would then move to a row and perform ten more repetitions. This will increase muscle activation without increasing the fatigue of either muscle. Think of it as a sort of tag team. Your chest rests while your back takes over. This is a great way to decrease on the amount of time spent on your workout while increasing the amount of work performed. With a busy schedule you can still strength train twice a week and hit every part of your body in one hour sessions. Separate your days into chest/back and legs/core. The leg days are best to use core exercises between leg training exercises. My favorite is performing squats then moving into a 45 seconds of mountain climbers. Whatever your routine remember to mix it up, listen to your body, and have fun.  With the seemingly endless amount of technology in the fitness world, a person begins to question if any of it is really necessary, and if so, what and why. To answer these questions you need to know what goals you are setting and how you plan to achieve them. Instead of comparing the many types of fitness trackers, diets, and workout plans, I will talk about the information you will need to manage your health and wellness. This will in turn allow you to choose what type of tracker is best for you.
Throughout college I remember being told it is always best to collect as much data as possible when performing a research study in order to determine the factors affecting the outcome. This is also true when it comes to your fitness tracker, because your training program is a single-subject experiment, YOU. The more information you have, the more feedback from your day you're getting, the clearer the picture. There are so many aspects to living healthy, but we only need to focus on a few to really start seeing a difference in our bodies and the way we feel. The trifecta of fitness data is heart rate ranges (intensity), diet and recovery (sleep). Tracking the number of steps is important also, especially if you are just starting your exercise program, but as you get into a routine, these other variables will be much more important.
Regardless of your health or fitness goals, an activity tracker can be a great wellness partner in your journey. It will keep you accountable, goad you to achieve more and give you confidence in your routine. |
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