How is recovery for you after a workout (50F)
Posted by Purple_Pansy_Orange@reddit | GenX | View on Reddit | 45 comments
I know this isn’t a fitness or medical sub and I’m not necessarily looking for advice in those areas. I’m just curious how you are maintaining a fitness routine while aging? I consider myself above average active for my age but certainly not an athlete. Currently I’m used to mid-level yoga 1-2 times a week and fast paced (3.5-4.0mph) walks multiple times a week (1-6 miles each) with some trail hiking mixed in less frequently. In addition I’m often doing stuff around the house, like yesterday carried a few 15” pavers to the backyard. Is this medal worthy stuff? No, but anymore it seems I just can’t recover quickly and I’m always dealing with muscle fatigue. If I rest sufficiently between activities then I’d only be exercising 2 times a week. Is this normal to age? Am I expecting too much of myself to be able to exercise multiple times a week with overnight recovery?
Chance_Middle8430@reddit
Try using creatine. It’s the most studied supplement available. Give it a month and report back.
Improves exercise recovery
Aids injury prevention
Boosts energy availability
Supports neuromuscular function
Improves cognitive performance under stress
Potential/emerging benefits:
May support brain health
Being studied for depression and mood
Possible blood sugar regulation
Potential bone density support
May improve cardiovascular health
Studied for fatigue in chronic illness
Iceland1516@reddit
Maybe look at your diet/nutrition? Are you drinking enough water? I'm 46F, and now workout 5-6 days a week, besides regular walks around my neighborhood: 2 weight lifting, 3-4 pilates, and I've started layering in dedicated cardio too (row machine is my favorite). Everyone is different, but I don't have any recovery issues, even with arthritis in my lower back (diagnosed at 37). Because I wanted to age as healthy as possible (and stay off meds as long as possible), I started cleaning up my diet at the same time I slowly increased the frequency and intensity of my workouts. Not really a direct answer, but maybe something to consider.
Chance_Middle8430@reddit
I came here to ask about diet, can be a huge contributing factor.
BigRefrigerator9783@reddit
I (50f) swim 1-2 miles five days a week and walk the dog for about 30 mins twice a day, every day.
Beyond that it's just weekend gardening , or the occasional "fun" activity like paddle boarding or hiking.
I don't really do recovery days, but if I have overdone it in the pool, it can usually be solved with an ice pack and a good nights sleep.
Full disclosure: I quit drinking alcohol 6 mons ago, and it radically changed all of this. I used to have aches and pains all the time and spent at least 2 days a week "recovering."
ddpalomba@reddit
It could be perimenopause or menopause related. Talk to an ob/gyn.
Mudder1310@reddit
I lift weights once a week, heavy, and do some gym ring work once a week. It takes about 4 days after weights to not be sore. Just a couple days after the rings.
Tasty-Building-3887@reddit
Same here. It def takes longer for me to recover than it used to.
AZPeakBagger@reddit
I’m 58 and still do a Grand Canyon Rim2Rim2Rim or similar every year. Based on my resting heart rate I’m fully recovered in 3-4 days. For my day to day workouts it’s about 24-48 hours.
MybrotherisPsycho@reddit
I’m 50f. I lift heavy weights 4 days a week. There is basically no recovery needed unless for some reason I can make it to the gym for a couple weeks. Honestly. I think you have a hard time recovering because you don’t do enough.
I bench 90 pounds ( not a lot.. I know) , leg press 250, I run an automotive shop and regularly lift truck tires and wheels. I spent the day cleaning up a felled tree with a chainsaw. I did not need to recover.
Do more. Or you will be sitting in a chair wasting away before you know it. I see it happening to my parents.
Not normal to have to rest days in between mild activity.
Sitting_pipe@reddit
This right here is how i work and feel. You just can't sit around...
Purple_Pansy_Orange@reddit (OP)
How am I sitting around? Don’t turn my OP into a circle jerk.
MybrotherisPsycho@reddit
I dont think you’re sitting around at all. I think you’re trying.. but I think you’re underestimating what you can and should do. When I started lifting weights I couldn’t even perform A squat rack squat without falling over. I had no muscle. Lifting has been a game changer for how my body feels. I feel strong and capable.
Purple_Pansy_Orange@reddit (OP)
Then you understand, I’m not underestimating my activity level… my activity level hasn’t changed but my recovery has.
MybrotherisPsycho@reddit
Have you had your hormone levels checked?
MybrotherisPsycho@reddit
Have you had your hormone levels checked?
millersixteenth@reddit
You might want to include some dedicated resistance training.
I don't think of myself as typical but I'm no mutant either, age 57. I resistance train 3-4 times per week and do Tabata on my off days if my plantar fasciitis allows, I feel fine, no recovery issues. I out work my 17 yr old son.
Sitting_pipe@reddit
Whatever..Chill out, i was making a statement about just normal life and exercise, nothing to do with you or your post which is why i was responding to this other person. Not everything is about you, good grief...
playa-del-j@reddit
Anyone doing regular physical activity should consider taking creatine. I work out regularly, sometimes twice a day, I hike a ton, and I’m constantly working on something around the house. A few years ago I noticed it was taking longer and longer to recover. I started taking creatine after working out and it made a huge difference. It’s not a steroid, it’s cheap, and it’s perfectly safe.
missdawn1970@reddit
I used to be able to skip a few workouts, then get right back to it with no ill effects. Now if I skip a few, or even just do it half-assed for a few days, it' much harder when I get back to it and I'm REALLY sore the next day.
pluckyfemme2@reddit
55F. Stretching, hydration with LMNT electrolytes, and Hammer Nutrition Recoverite are by go-tos.
Dry_Yogurt2458@reddit
51M here. A few years ago my Garmin watch used to tell me that I only needed 24 hours recovery from my workouts of 48 hours for my longer runs. It now tells me I need 72 hours after a long run (Long run being over 15 miles).
I am also noticing a difference with how I feel with recovery, so instead of doing nothing on my recovery days I will do some light cycling and slow running or some walking (got to get those 10'000 steps). I find that resting completely makes me more fatigued and prolongs recovery time, so I just keep moving.
middlingachiever@reddit
52F. Cardio started to exhaust me. I feel a lot more invigorated after switching to weight lifting.
Currently lift heavy (for me) 3 days a week. Walk about 2 miles most days. Stretch a lot. Focus on getting lots of protein, although not tracking.
Czarguy2@reddit
U sound more active than most people .. but recovery is a bitch for me these days with strenuous activity
CallingDrDingle@reddit
Are you on any kind of HRT?
Extension_Excuse_642@reddit
You might look to adding electrolytes and getting your bloodwork checked. With asuch as you do, that shouldn't be giving you muscle fatigue.
KyOatey@reddit
Use it or lose it. The more you do, the more you'll be able to do (with better recovery).
PacRat48@reddit
I’m dumb and work out 6 days/week. 4 is a sweet spot, especially if you do high intensity workouts.
ZMA and Vitamin C/D. I’m holding it together but I can actually feel myself get older each year nowadays
MowgeeCrone@reddit
I hike every day. Recently started weight training. I had to dial it back a bit so I could move my limbs throughout the day. It's getting better. I have to pace myself for now.
podgida@reddit
I'm 56, I just started dieting and exercising last summer. I'm 5'8 and last June I was 260 pounds. So that was my wakeup call to workout and lose weight. I'm now 255 pounds and I lift weights Mon, Wed, Fri every week for 1 1/2 hours a day. Upper body two days, legs and core 1 day. Up until recently it was a struggle. Now my recovery isn't all that bad. But I know I can't workout everyday. I tried that and I had no energy left in the tank and I was getting weaker, not stronger. Three days a week is my max. I do get 10,000 steps in every day though. I noticed speed doesn't really matter on walking. I burn roughly the same calories walking 2.5mph as I do at 4mph.
grahsam@reddit
My 45 minute work outs three times a week aren't intense enough for me to really worry about recovery. Stay hydrated, stretch, get your protein in.
bizzylearning@reddit
I (51F) ruck daily and lift 3x a week. I prefer to workout early in the day (it energizes me), but my life necessitates that I workout in the evenings because that's when there's time. As we age, if we want to keep doing the intermittent things, like moving pavers, we have to intentionally combat loss of muscle and bone density. It's intentional, and we'll feel the effects of not doing it.
After my workout, I take an LMNT in 16oz of water with two squirts of LiquidMag added to it after every workout. to prevent soreness. I push myself constantly, and I don't have ridiculous DOMS when I remember to take it, which is nice. (I workout w/ my daughter, and she, too, takes it and has a similar experience, which is handy.) That's followed by a couple more glasses of just water (or water w/ Mio, if I'm feeling petulant and don't want plain water) because I know for a fact I don't stay hydrated during the day.
I also do a protein milk after workouts. 8oz of Fairlife whole milk (appx 14g protein) with one scoop of Optimum Nutrition whey protein powder (24g protein) and 5g of creatine. Goes down easy, and that's a quick and dirty way to get almost 40 grams of protein. into my day.
Honestly, protein is my biggest focus -- I aim to get about 0.8 grams of protein per pound of lean body mass daily. If I'm feeling worn out, or my workouts aren't making the headway I expect for the effort, I go back to basics and start tracking my food intake earnestly. I almost always find that I'm not getting enough protein. Every time.
CrankyDoo@reddit
55 year old male here. I run 6 days a week, at least 4 miles a day, sometimes a little more. I also walk about 10 miles per week. It’s been hard for me to face it, but I am no longer improving, only struggling to maintain a status quo. I feel great, I am in great shape. But my run times are flat. No longer improving. My metabolic panel says I’m fine, so I guess it’s just me getting older. If you feel like you are hitting a wall, based on my own personal experience all I’d say is “welcome to middle age”.
UrBum_MyFace_69@reddit
I recall reading something about chocolate milk helping muscle recovery
shotsallover@reddit
It does. Especially if you add a post workout supplement to it.
shotsallover@reddit
I started taking a post-workout supplement years ago. Muscle Milk or something within a few hours of your workout should help with the soreness.
Reasonable_Smell_854@reddit
Heading to surgery this week to pin a broken bone but my recovery time normally is pretty good. Going to be off my feet for a couple months so expecting it to take a hit.
Leading up to this was 4-5 HIIT type workouts a week, 45-60 minutes each. Recovery days are gentle walks. For me it’s all in the diet. Low carbs, high protein and veg, limit junk food to 2x per week.
scarier-derriere@reddit
I do high intensity cardio and weightlifting a few times a week with plenty of walking mixed in. I still recover ok, but I’m more tired during workouts. Probably because I used to have the luxury of exercising mid morning (preferred) and now I have to do it in the evening after work.
Purple_Pansy_Orange@reddit (OP)
No lie! It makes a difference!
rckinrbin@reddit
just started cold plunge...i'll let you know if it works if i ever get over 1min, 18sec
Purple_Pansy_Orange@reddit (OP)
Yea, I think icing is the right idea
NoValuable1383@reddit
49M I run 7 days a week. I've started some light lifting to help with the running. It's hard to tell what's age related and what's just general fatigue. I try to get a full night's sleep, and I make sure I eat enough.
Sitting_pipe@reddit
I keep my foot on the gas, 30 min bike a day 30 min run a day weight 4-5x a week. My rpe on the bike is between 6-7 my runs are about a 5-6 and weights are always 20 sets per bodypart once a week.
I still outwork everyone i know and it's only because of those bike rides and running. The weights help, but it's the cardio that really makes the difference. Days would come when i would do yard work for 7-8 hours and all my girls would give up, so i would start with the oldest and work my way down to the youngest. each of them would give me 2 hours of good work before they crashed and started complaining.
I do yoga 2x a week when my back is tight, it helps loosen things up. I also try to walk at least an hour a day.
WideRight43@reddit
Age 50 next month and I average 9.5 miles/steps per day over the last 2 years. I’m pretty wiped end of day but don’t really wake up sore. I’m about to add gym/weights next month.
rangerm2@reddit
I'm a few years older.
My biggest problem is my inability to stay asleep (going to sleep is no problem), and I think it hinders my ability to recover. I refuse to use Ambien or anything like that.
I don't have time for a daily (5 mile) walk anymore. So, it takes me a day or 2 before I'm not feeling the pain.
BUT, if I power through the pain, I believe I could get back to a daily. Just not sure how many times I'd have to force it before I wouldn't have to.
Adept-Elderberry4281@reddit
Hi! I’m 50F as well. I’ve been a 5-6 day a week exerciser since I was 25. I’ve always split fairly evenly between cardio/strength/mobility. I’m still able to work out 5-6 days a week without any difficulty. But I don’t know who is normal here and who is not. 😅 just sharing my experience!