Older adults pursuing fitness and activity need to keep in mind the components of rest and recovery crucial for making the most gains. Sleep, stress, nutrition, rest days, recovery workouts, and cycles of activity need to come together in an integrated plan of success for optimal results. Older adults it seems are just as likely to over train as younger counterparts. They are just as capable of seeing tremendous results by changing the variables to meet their needs.

1. WELL UThe Rest Of The Workout Story
How Recovery Means Progress

2. WHY MORE
ISN’T BETTER

3. The Variables of Success or Failure
• Frequency
• Intensity
• Duration
• Type
• Rest
• Recovery
• Fuel

4. Improving Performance
Effective Workouts, by nature, have to Challenge
Homeostasis.
Exercise Stressors alert the body that more
strength, speed and cardiovascular fitness will
be needed to survive in a new and challenging
environment.

5. A workout deliberately damages muscle
contractile tissue, causing a short-term
reduction in strength, speed, and oxygen
delivery.
Inflammation and immune system hormones
and chemicals begin circulating to minimize and
repair the damage. Swelling and muscle
soreness complete the process.
-Charlie Hoolihan, IDEA April 2014

6. Allostasis
~disrupted, out-of-balance physiological state
…that is natural and true of any new workout.
It triggers adaptation that allows body to heal,
rebuild, and achieve higher level of conditioning.

7. Danger Signals
• The workout is too strenuous or prolonged for
the condition of the exerciser
• No recovery protocols are followed
~rest
~recovery
~adequate nutrition
~sleep

8. Allostatic Too Long
• Injuries are More Likely (13 IA Hawkeye football players
hospitalized)
• Endurance Athletes have elevated cardiac troponin a
substance associated with cardiac muscle damage
• With adequate recovery protocols following reasonable
training overload and cumulative events – the condition
abates.
• Without recovery, and continued elevation of
exercise intensity, duration, frequency… chronic
inflammation and supressed immune system

9. Recovery
Recovery Workouts
Recovery Cycles
Flexible Exercise Schedules
Proper Sleep
Proper Nutrition
Non-Exercise Stress Reduction

10. Recovery Workouts
• Leisure activities
• Activities without heart rate monitoring
• Swimming, cycling – low impact and circulatory
• Increased Rest between sets of exercise
• Recovery between workouts on the same day
• Recovery between workouts in the same week

11. Recovery Cycles
Three weeks building intensity
One week recovery week
~could repeat for several months to a year

12. External Stressors
Dieting, similar to life stressors, will produce
Adrenaline, cortisol and other hormones
Attempt to meet additional needs of the body
but may be working overtime

13. Moderate
There is a need for exercise intensity that
stresses.
There is equal need for exercise intensity that is
moderate to allow for recovery ~ reduction in
inflammation, and increased serotonin and
endorphin. ~ new brain cells and promote
capillary growth to muscles

14. Low Level
50-70% of VO2 max
Reduces chronic inflammatory markers
Low impact
Minimal eccentric contractions

15. Non-Exercise Recovery
• Massage
• Myfascial Release- foam rolling
• Thermotherapy
• Compression Garments

16. Nutrition
• Adequate Calories
• Quality Foods
• Balance of Carbs, Protein, and Fats
• High in fruits, vegetables and Omega 3 fats
~restores balance by reducing acidosis (highly
alkaline foods)
• Avoids the slowing of metabolic processes that
will occur with dieting as a means of weight loss

17. Results
Proper
intensity
Recovery
Sleep
Nutrition
Non-active
Strategies
NonExercise
De-stressors

18. • 48 hours rest between same muscle group
resistance training
• Newer studies suggest possibly not two, but
three days between (M/Th)
• Planned “hard” or “longer” days with rest,
light, moderate days.
• Plan higher impact with lower impact
alternating days

19. METABOLIC TRAINING SAMPLES
NEXT WEEK:

20. QUESTIONS OR COMMENTS OR
NEW SUBSCRIBERS
debra@voiceforfitness.com