Here we are on Sunday, December 4 and I think it’s an excellent time to plan for a rest.
Martha’s advice on December 4, 2020 was to Take a Nap and I am 100% behind that. Even if it is not possible for you to actually sleep in the daytime, planning a short rest period – sitting still, listening to restful music, taking deliberate slow breaths can make a huge difference in your well-being.
(Note: There’s a great quote from the Nap Bishop in Martha’s post, be sure to have a look.)
By the way, there are some guidelines for taking naps that you might want to have a look at – after all you don’t want your daytime rest to affect your nighttime sleep.
And now that you have been reminded about the hows and whys of resting, I have one more thing to ask you.
Can you plan short daily rest periods?
And/or could you plan ‘time off’ throughout this busy month? Even a few planned hours of deliberate relaxation scattered throughout the month can make a huge difference in how you and your brain feel about everything else on your list.
Seeing as we’re keeping today low-key, here are some relaxing stretches from Doctor Jo:
And next up, we have some yoga nidra – a wonderful way to get some deep rest without actually falling asleep (although, I often do.) This is a short video but if you like the practice there are plenty of longer ones available on YouTube.
I hope the links and videos in this post help you find a little extra rest today but, no matter what you do or don’t do today, please be kind to yourself about how things proceed.
You are doing the best you can with the resources you have.
Be good to yourself. 💚⭐️
In December 2020, Fit is a Feminist Issue blogger Martha created a tradition – a series of reminder posts to take good care of ourselves during this last month of the year when it is far too easy to get swept up in your to do list, no matter what you are celebrating or not celebrating. Last year, it was my turn and after an introductory Go Team post called Give Yourself Some Space, I created a series of reminders called ‘Making Space‘ that offered a suggested short exercise video and a suggested meditation in case you needed an easy way to find space for yourself in your schedule.
For 2022, I’ll be doing the same thing but I’ll also be including a link to Martha’s post from the same date in 2020 and I’ll offer a few extra ideas for relaxation, creativity, and self-kindness here and there.
These posts are not about insisting that you do more, more, more during this busy season. Instead, I want to encourage you to remember that there IS a *YOU* who is doing all of the things and you are worth taking good care of.
Perhaps the things I suggest aren’t what you need in the moment. That’s totally ok. Perhaps you can use something else to create some space, something that will help you feel more relaxed or more in charge of your day.
Yeah, I know, you have all kinds of stuff that you want to get done.
And I know you are busy and that you are under a lot of pressure.
Maybe you feel like you can’t catch your breath.
I know that *I* have been dealing with a lot of these kinds of feelings in the past few weeks.
No doubt, at this point in history, it is a combination of run-of-the-mill busy feelings and the stress and strangeness of the so-called ‘return to normal’ when things are definitely not normal at all.
We’re all trying to manage a lot of different tasks, a lot of different stresses, and a bunch of competing priorities. Some of that pressure comes from the social soup in which we live, some of it comes from other people, and some of it comes from internal pressure, thinking habits we picked up without even realizing it.
The combination of all of that can leave us scrambling from one task to another, trying to cram everything in, with a plan to rest when we’re done all of the tasks on our lists.
That is not a wise plan.
One problem with it is the fact our to-do lists are pretty much self-replicating. We can’t count on reaching a clear end point when the ‘right’ rest time will be obvious.
Another problem with that approach?
It leaves us feeling like we have to totally wring ourselves out before we rest.
So, I vote no on the whole ‘rest later’ thing.
Instead, I invite you to consider sprinkling rest in whenever you can.
And while we might feel that long rests are ideal, even short ones can be helpful and restorative.
Short rests that you can enjoy are much better than long ones you can never get around to taking.
Try to plan some rest time long before you are starting to feel fatigued. (It can actually be harder to rest once you are already worn down because the energy cost of switching from the task of working to the task of resting can feel like too much work.) It you have decided on rest time in advance it will be a lot easier to actually take it.
And, if you find yourself at a natural pause in your tasks, choose not to scramble to the next one. Instead, extend that pause for a few minutes.
I realize that there are lots of life situations where rest isn’t easy to come by, when things are incredibly hectic, when you are under a lot of pressure, when your time isn’t your own. I still hope that you can take advantage of any opportunity for rest that arises or that you can create – even if it is spending an extra minute in the car, in the shower, or standing still and breathing slowly while the kettle boils.
You deserve to feel good.
You deserve to have ease.
You deserve to rest.
And your breaks don’t depend on proving how hard you worked beforehand.
Here’s a gold star for your efforts to include more rest in your day: ⭐️
Go Team! Get some rest!
And here’s a purple starfish to inspire you to, as my Dad says, “Hove off like a tourist.”
Speaking of being a tourist, I took the photo above in the Interpretation Centre at Terra Nova National Park a few years back.
PS – No matter what you do about your rest situation, please don’t be hard on yourself for how challenging it is to fit rest into your day. Just do what you can and be kind to yourself about it, pretty please. 💚
Here in Canada, most of us had a long weekend and we’re starting our week on Tuesday instead of Monday.
We had an unusual Monday and now we are heading into a short work week.
How many of us have adjusted our schedules and expectations accordingly?
It’s a trap I fall into on the regular – my schedule or capacity* is altered in some way and yet I still try to do as much work/keep the same routine/fit AllOfTheThings in despite having less time or less energy.
This happens to me most often when I’m not paying close attention, when I forget to take stock of how much I am trying to fit into my schedule. During short weeks like this, I’m especially prone to it.
Trying to cram the same amount of stuff into a smaller container is a direct route to extra stress and frustration, and to a persistent feeling of ‘not measuring up.’
And it doesn’t matter if the ‘stuff’ you are trying to cram in is work-related, fitness-related, or personal. The issue is that we have set expectations that are way too high for us to meet.
In this case, it’s about time and about routines, but a mismatch of expectations and capacity about any goals or plans that we have set for ourselves can lead to those same feelings.
So, Team, whether you are heading into a short week, or an ordinary one, and whether your expectations are around your work, your workouts, or about anything else, I’m inviting you to pause for a moment and think about whether they match your capacity.
If there’s a mismatch, please don’t be hard on yourself.
We all fall into that trap sometimes.
Instead, why not reevaluate your time and your expectations and adjust accordingly?
Your brain will thank you.
As always, I’d like to offer your gold star for your efforts. In fact, here’s a whole bunch of gold stars – adjusting your expectations will take a lot of little efforts over and over so it makes sense to offer you a lot of little gold stars in recognition of those efforts.
*For example, if I’m feeling sick or if I have slept poorly.
I’m the Nap Queen. Sleep is my super power. I prioritize rest. These are some of the songs I sing on the blog.
La La La.
But lately it feels more like…
Blah. Blah. Blah.
I have a very stressful job and lately I haven’t been sleeping that well. I’m worrying a lot.
So I have been tired and also some days, not feeling much like hard exercise. I mean, I’m still working out. I still bike commute. I still throw a little yoga in here and there. I walk Cheddar and I do some rowing on the erg. But my passion for big. heavy lifting or long efforts on the bike? Nope. Nada.
That’s very not me. So I’ve been listening to the voice that says ‘more rest.’ I’m going to bed early.
But it hasn’t really been helping. I’m sleeping but I am not sleeping that well. Stress and heat are both factors but also without the serious exercise, I’m just not that tired.
One thing that’s occurred to me that is that I use exercise to burn off stress and it makes me tired. The combo makes for an excellent night’s sleep. I slept my best during the pandemic when I was zwifting 5 or 6 nights a week. If I’m too tired to work out, I don’t exercise in the evening and then I have a crappy night’s sleep.
Listening to your body doesn’t always mean more rest. Sometimes the message is more complicated than that.
I’m going to try exercising even when I don’t feel like it, knowing I’ll feel better after. I’m usually the sort of person who uses exercises as a reward. It’s a fun thing that I do. I might have to change my thinking a bit.
I’m going to also look for some non exercise stress relief. I’ve got Adriene’s Find What Feels Good app on my phone and I might see what night time yoga and meditation do for my sleep.
I’m writing this while sitting on my patio and wondering if I want to take my laptop outside for the rest of the afternoon.
I mean, if you were sitting here, would you want to make yourself go work inside?
Yet, as someone with ADHD who does freelance work from home, I already have to put a lot of effort into reminding myself that there is a time for work and a time to relax/be at home. I generally try to limit where I work so I have environmental reminders to keep me on track.
So, if I start working in my relaxation space, am I going to blur that line I have worked hard to draw?
On the other hand, I have done lots of work outside in the past. I don’t really remember if it made it more challenging to keep that boundary or not.
And while I have enjoyed my deck in previous years, I hadn’t put as much effort into creating a restful backyard before. My new deck and an increase in my planning capacity (thanks to an increased dose of ADHD meds last fall) has helped me plan and create a much more enjoyable space this summer.
I don’t know if I should draw stronger boundaries around this restful space or if my environment would help me work with more ease. If I could work with more ease, maybe it would be easier to draw a line under my tasks for the day and move on to my hobbies and relaxation.
In the past, while writing or doing other office work outdoors, I have managed to create a good rhythm for my day – working in short sessions and then breaking for yoga, other exercises, drawing or reading. That’s probably a healthier way to work than trying to force myself to focus for long periods. There would be less sitting and more movement, which is always good for me.
But, maybe I could make my workday shorter if I told myself to stay inside for X amount of time and then go outside to exercise and/or relax?
Am I overthinking this? Almost definitely.
Does it have to be all one or all the other? Probably not.
I still think it is worth asking myself all of these questions though.
I am trying to be more conscious of the choices I am making and of the patterns I am following. I want those choices and patterns to contribute to my overall fitness, my health, my happiness, and my peace of mind.
I’ll probably try working outside in small amounts and see how it affects my sense of relaxation the rest of the time.
In the worst case scenario, it won’t work out and I’ll have to redraw my boundaries. I can always use more practice at that.
PS – Yes, I am aware of the irony of being outside while composing a post wondering about whether I should work outside but writing for this blog is in a grey area between work-work and recreation so really it’s kind of fitting that I am writing it on my phone while outside.
I’m feeling wobbly. I’m not quite managing the balance between effort and ease. Could be that I’m finally allowing myself to feel the full weariness of the pandemic, now that we are seeing the light at the end of the tunnel (a tunnel that emerges into an as-yet unknown future). Could be that I’ve been gorging myself on a lot of inputs, between the multiple Non-Violent Communication and Internal Family Systems trainings I’m attending, the practice groups I belong to, plus writing coaching clients, and my own workshop development and writing, plus some deep dive personal development work. That psychic tiredness may be spilling over into physical tiredness, too. But I keep trying to push my way through the depletion into a higher energy state. This tendency is most obvious in my physical activities.
Here’s an example from a few days ago. I woke up in a hole. The voice in my head who likes to tell me I’m not enough was on a tear. Vivienne (that’s the voice’s name and yes, I give the voices in my head names) hadn’t actually taken up much air time recently. I’d almost forgotten how ferocious she can get. I headed out on a run, with the idea of appeasing her. When she’s on a bender, she wants me to sweat first, then get to some tasks. From the first step of my run, I was dragging. About 45 minutes in, I arrived at a short, steep dirt hill, where I sometimes do repeats. I thought, “No, no, no.” Vivienne said, “Oh yes.” I tried to negotiate, “Okay, but just three.” Vivienne said, “Do the full five.” Five is my usual. I did them. Vivienne’s concession in our semi-détente was to allow me to skip the plyometric jumps I do at the end of runs. Mainly, because I’d almost whiffed a jump on my last run (from tiredness). The hill repeats inside of an 8.5-mile run were enough to satisfy Vivienne’s performance standards for me that day. Almost … there was still the Peloton ride.
The post-run ride is a new routine I’ve developed since acquiring the Peloton in December; big help reducing how stiff and sore my legs are after a run. You know that feeling when you get up from your desk chair and your legs feel cramped up and six inches shorter? I don’t get that feeling nearly as much since I started the new routine.
Vivienne and I both agreed that I should not skip the ride, my protection against the creaky feeling. But … I couldn’t muster the minimum 10-minutes I usually ride post-run. I opted for a 5-minute cool-down ride. More, I did not even start at the minimum (yet elevated) resistance level recommended. Vivienne was unimpressed by my output (output is an actualnumber on the Peloton bike). Our truce was cracking. I was trying to convince her that hey-you-got-on-the-bike-and-that’s-what-counts.
After all, a couple months ago I wrote here about the importance of counting the 5-minute Peloton rides, because they are essential to our recovery. This day, my breezy confidence about their worthiness was put to the test. When my ride ended, all the statistics shot up on the right side of the screen, as they always do. This was not a day I wanted to see them. But, before I could swipe them away without looking, I saw it. The badge. Congratulations on 100 rides, Mina. As if to say, “Put your money where your mouth is (or more precisely where your pen was two months ago on this blog)! Not only do the 5-minute rides count. You hit your first big milestone on one.”
Other riders on Peloton organize themselves in advance to make sure they do a milestone ride live, on the hopes of a shout-out from the instructor. Still others plan around hitting a milestone live and on their birthday. But me, I don’t even know the milestone is coming, because I’m not keeping track. And when it does, it lands on the least significant ride I’ve done to date (in terms of effort). It sure felt like the universe was having a laugh, as if to say, “Hi Mina, this is The Karmic Coincidence Squad, remember when you said the 5-minute rides count? Indeed, let the ride be counted!”
Back in April, I wrote that our 5-minute rides are as important as the longer, grittier rides. Perhaps more so. Because they are a gift to ourselves. So, my gift to myself with this 5-minutes was ease. Offering grace to my legs and spirit, on a day I needed some. That is milestone worthy.
But maybe the universe was also telling me to take a closer look at how I’d gotten so far out of balance that a 5-minute ride was maximally taxing. Why am I so physically tired? I haven’t been doing significantly more than usual. In theory, I’ve been running shorter distances and making up the miles with between 10-20 minutes on the Peloton, after my runs. But am I actually running less than I would? And is the effort on the bike equivalent to the effort of running an extra mile or two? Plus, I should note the pre-Pilates spins that I’ve added in, too (which are meant to replace the casual bike ride to and from the studio in pre-pandemic times). Also, often those spinning minutes are intervals, even high intensity intervals. Maybe all those 10-20-minute tag-alongs are wearing me down?
I wrote that last sentence the next day after the milestone. As I watched the words unfurl on the page, the reality settled into my body. I’ve had 5 days now to process the message. A short spin may reduce soreness, but it does not, unfortunately, reduce tiredness. My tag-along spins may be contributing to my depletion. Sometimes a change is as good as a rest. But sometimes we just need rest. It’s time to re-evaluate my routine, it might have lost its balance.
The fulcrum between effort and ease is constantly changing. Navigating a course through those uncertain waters is a dynamic, evolving practice. Hitting that milestone as I slid off the bike in a state of wet-noodledom after 5-minutes woke me up to that fact. Again.
In the past 5 days, in addition to taking it extra easy on my rest day, I scaled back on the intervals and opted for a couple of slower, steadier rides over the rainy long weekend. After my run two days ago, I spent the time I would have been spinning, stretching instead. And this morning, I hit a personal best on my ride. That felt like the universe offering me a quick reward to reinforce the message.
Recalibrate often. More ease can enable more effort.
I never thought I’d get a Peloton. But the pandemic and … well, we all know how that story goes. Now I have one in my guest room and I’m on it almost every day. First, you should know that, unlike Sam and Cate, I don’t race or join challenges to climb Everest or the like. I have never joined a live class. And I always hide the leaderboard away (that’s where you can see your ranking against everyone who has ever done the same class and “race” against them while you ride, even if the ride isn’t live).
Call me a dilettante, if you want. There’s worse to come.
I count every ride. I do not delete any rides from my tally. Peloton makes a big deal about counting rides. I just passed my 50th ride. I’m way new at this. During live classes, instructors give shout outs to riders who have hit milestones. I hear a lot of 500s and 1000s and even numbers over 2000. How is that even possible?
Here’s the thing. There are a lot of short rides. Other Pelotonites create stacks, to customize their longer rides. I love the shorter options, because the most common way I use Peloton is as the backup singer for another workout. I’ll shorten my run and do a 10 to 15-minute ride when I get home. That has the double bonus of reenforcing my running strength, but also easing out my legs, which get stiff from the pounding. I’m surprised by how much looser and freer my legs feel as a result of this small habit change. Also, this training technique was effective enough for me to get back to running on March 2nd (after 7 weeks of only cross-country skiing) and run a half marathon with a friend on March 27th. Or I ride for 15-20 minutes before a Pilates class. It’s only really once (max twice) a week that I ride for 45 minutes or longer. And, when I do, I’ve started doing the cool down rides on offer when I finish. Taking that option was a psychological hurdle for me.
For a long time (okay the first six weeks of owning the bike) I no-thanks’d the cool down rides Peloton suggested. Five more minutes? What a waste of time. If I wasn’t going hard-hard-hard, why was I on the bike? Then one day, I was so utterly maxed out when I finished my ride that I decided I had to cool down, or I might just get off the bike, tighten up into a tiny ball of lactic acid and then blow apart in a geyser of sweat.
Revelation. The cool down ride was fantastic. Just what I needed. Brought down my heartrate. Brought myself back into focus. Prepared to meet my day with an even energy. I know, that’s putting a lot on a 5-minute ride. But taking that extra time gives my body a real, physically tangible benefit and has a symbolic value that resonates beyond the workout. Some people don’t think the cool down rides count in the ride count. I agreed, until I started doing them. Like rest days, so critical to our body’s ability to repair and rejuvenate, the cool down honours our body’s need for a runway landing after an intense effort. I was so used to crashing into the finish and bump-bump-bumping off the bike and into my day, that the smooth-as-silk-pajamas transition from intensity to cool down to hello-rest-of-the-day came as a surprise.
Yes, I am talking about that how we do one thing is how we do anything business. For me, scaling back is its own kind of effort. As much as I love naps and am reasonably diligent around taking a rest day once a week and don’t work myself to the bone, I also do have a tendency to overschedule and not leave enough transition time to reset my nervous system between commitments. Long ago, I used to get a thrill out of arriving almost late for a plane and sprinting through the airport. I think it was a reaction against my father, who liked to arrive hours in advance, stressing about whether he was early enough (and I take here a moment to acknowledge that a few days ago was six years since my father died and I like to include him in some way in my April posts; I miss a lot about him, but not his pre-travel hand wringing).
Cool down rides count. Because they flush toxins and seal in the benefits of our workout.
Cool down rides count. Because they are role models of how to be gentle with ourselves.
Cool down rides count. Because everything we do counts.
Not to get all earnest and mushy on you, I do mean everything. Take five to regroup and check in. Be kind to yourself. Then it will be easier to be kind to the people around you. Oh, and the planet, too.
For me, the grind ends Friday at the end of the workday. I eat dinner. I race my bike in the TFC Smashfest Friday night series. 🚴 Maybe I watch something. I definitely eat something. And then I collapse into bed. Zzzzz. 😀
Saturday is my rest day. It’s not that I don’t move at all. I often walk Cheddar. I sometimes do Yoga with Adriene. But there’s no fast riding or heavy lifting. This is a chance for my body to rest and recover.
I try to make sure I eat well too. And I aim to get enough sleep, sleeping late if necessary to log the needed hours. It’s a conscious effort. Sometimes naps are involved.
So when this image flashed across my social media newsfeed, I thought actually yes it does. On Saturday I rest.
Tomorrow I’ll do something more active. I’ll also get back to some university work, the review essay I’m trying to write and the college budget for sure.
In my pre pandemic busy times I didn’t need to plan a rest day. Often they just happened when life got in the way off intentional movement. These days I’m finding it helps with the blurriness of time to have things I do on particular days.
On Sunday for me it’s a gradual return to work, a preparation for the week ahead, and my Zwift team social ride. I race in a series on Monday nights. On Tuesdays I watch an episode of Star Trek Discovery with my mother. Wednesdays are the one day, pre stay at home order, that I work on campus. I’ll start doing that again next week when the stay at home order is lifted. Thursday is team time trial night. Friday we order take out from a local restaurant.
None of these things is a big deal. But it helps me to place myself in time, and keep track of time in the pandemic blur. Also since working out is one of the fun things that I can do, I’m realizing it’s easy to do too much of it.
I’m not an American. I can’t vote in the election. I did live in Chicago though for my years of grad school and I have strong ties to lots of lovely people who do live in the United States. In the Before Times, I visited the US a lot. It’s a big part of my professional life. I especially love to ride my bike there in the winter months. But as much as I care, I can’t vote. All of this is just to say is that there is nothing I can do about the American election tomorrow and yet I can’t stop thinking about it. I found this advice helpful, by the way: A safe, sane way to navigate election night — and beyond.
What’s any of this got to do with rest and recovery? A longer and smarter version of this post would draw ties between political activism and the work of the nap ministry. That’s the stuff of future posts, I’m afraid. Instead, I want to talk about rest and recovery in the much more limited context of sports performance because that’s the post I found half written in the blog’s draft folder. Yes, this week, it’s come to that.
I’ve been thinking lots about rest and recovery because as the blog’s regular readers know I’ve been riding and racing with a bike team again, on Zwift. Our team has a very wide range of ages and abilities. We have riders across all categories and lots of us in the D category are 50+. One of the differences for me, riding and racing now. as opposed to twenty years ago, is my need for rest. I don’t just mean rest days, though that’s true too, I also mean the basics, like getting enough sleep at night.
This week I’ve got enough work work to do that I imagine staying up all night and GETTING ALL THE THINGS DONE. But truth be told I never really seriously contemplate it because it’s not even on the agenda. I just can’t do it. That’s another change between younger me and older me. Likewise, I can’t race if I’m tired. Some days I nap and that helps. I try to get eight hours of sleep a night but sometimes if I ‘m working hard and working out hard even that isn’t enough.
I was reminded recently of this piece about recovery and aging athletes, from the now defunct blog The Active Pursuit.
A colleague of mine, and former bicycle racer, who is now 59 years old, put it something like this: “In my twenties I recall being able to do five or six hard workouts a week and race back-to-back days without any trouble.
In my thirties this changed to three or four hard workouts a week and it was more difficult to race back-to-back days. In my forties, two or three hard workouts a week were more than enough, and racing back-to-back days was a bit of a challenge. In my fifties, one or two hard workouts a week were enough and recovering from a race took me about a week. Now, approaching 60…don’t even ask.”
So, if it’s not obvious already the rest and recovery time of a 20 year old athlete is significantly different than that of a 45 year old athlete and different again than someone in her 60s.
Why should you care? Why should I care? Here’s two reasons.
One reason to care is performance. Maybe that’s about speed and strength as measured by racing but it could also be about feeling good and strong at the end of an event rather than feeling beat up and suffering. And by performance I don’t just mean racing, I mean whatever it is that you’re training for. It might be a long ride or a hiking trip.
Another reason to care is injury. Training when you haven’t fully recovered leads to injury and injuries are bigger setbacks for older athletes. We take longer to heal just as we take longer to recover. Injuries aren’t fun at any age but I also want to avoid injuries especially during the pandemic when I am trying to stay away from indoor spaces with non-household members and other sources of help, such as massage therapy, aren’t easily available.
I still haven’t worked out a training and racing schedule for the fall (and here we are November already)! I’m experimenting a bit. I’ve committed to racing with the club Monday, Thursday and Friday nights. On Sunday there is our club social ride. And I’ve got bike training to fit in. Again, younger me could do training rides in the morning and sometimes race at night. But those days are long gone.
I’m working out with a personal trainer once a week outside. I’m also using the TRX, our kettlebell, and playing about with resistance bands. Oh, and trying to get in some Yoga With Adriene. Cheddar, the dog, also needs walks. That’s not all intense exercise but it is a lot of movement and there isn’t a lot of room for rest.
I’m not humble bragging here. Racing and riding are fun. They’re my reward at the end of a long workday. Other things might take effort to get me there but my bike is pleasure even when it’s on the trainer. Exercise is also a thing I do when stressed. Almost always I feel better after. But I need to work to pay attention to rest and recovery and I keep reading how much more that matters with age.
And by “rest” to be clear I don’t mean a day spent sitting at my computer not exercising. I mean being intentional about rest, planning and scheduling a day to focus on eating good food, getting some extra sleep, thinking all the peaceful thoughts, and making only gentle recovery-oriented movements.
“Few studies have examined recovery in older athletes. In 2008 one of my former PhD students, now Dr Jim Fell from the University of Tasmania, compared actual performance and perceptions of soreness, fatigue and recovery in veteran versus young cyclists over three consecutive days of doing 30 minute cycling time trials per day. While we found no differences in cycling time trial performance over time in either age group, the veteran cyclists perceived they took longer to recover. They also felt they were more fatigued and sorer each day compared to the younger cyclists.
In 2010, a French research group compared recovery rates in 10 young (30.5 ± 7 years) and 13 master (45.9 ± 5.9 years) athletes who competed in a 55-km trail run race. The researchers measured thigh muscle strength and muscle electrical activity, blood markers of muscle damage, and cycling efficiency before, then 1, 24, 48 and 72 hours after the race. The older athletes took longer to recover in all measures.
Taken together, the above results suggest that older runners who damage their muscles in training or racing appear to take longer to recover. It also appears the older athletes perceive they take longer to recover.”
“Invest in Your Recovery: As you age, your body bounces back more slowly from intense exercise. Successful older athletes should take their recovery as seriously as their training. “Younger athletes can get away with a poor lifestyle and still perform, but older athletes cannot,” Swift says. Owen agrees that eight to ten hours of proper sleep is the most important part of recovery and training.”
“One of the most important, yet overlooked aspects of any exercise or training program is the recovery phase, or time spent resting. In fact, most coaches and trainers would argue it’s just as or more important than the exercise itself. During this phase, physiologically your body is seizing the opportunity to repair itself to become stronger in preparation for the next exercise stress placed upon it. It is during rest that the body becomes stronger. Not surprisingly, as you get older, the more your body relies on rest and recovery time.
The effects of aging on training and performance are fairly well known. As you age beyond 35-40, there are reductions in maximum heart rate, VO2 max and lean body mass that reduce training output and performance. Recovery seems to take longer. Experts agree that most people encounter a noticeable difference in training capacity and recovery about every decade.
While it may seem obvious that recovery time increases with age, the physiological causes are not yet fully understood. According to a 2008 article in the Journal of Aging and Physical Activity, one of the most plausible explanations is that aging muscles are more susceptible to exercise-induced muscle damage and have slower adaptation and repair.
The process of training involves some type of muscle overload, then an adaption, which ultimately produces greater muscle fitness. In order to achieve fitness gains, one has to train, create muscle breakdown, recover, and then train again. While the physiological processes in younger and older muscles parallel each other with regard to training, subtle changes in the processes within the older muscles lead to increases in recovery time.”
“Whether you’re a competitive athlete or a recreational one, either finding an intuitive understanding of your readiness to exercise or using some external measures can improve your overall fitness and help you avoid injury,” according to sports medicine specialist and physical therapist Kevin McGuinness, who practices at Washington Orthopaedics & Sports Medicine. Exercising, particularly as you age, might also require a more scientific approach to how you are feeling and how you are doing, he said.AD
The good news is there is some promising research on exercise readiness, according to Carwyn Sharp, chief science officer at the National Strength and Conditioning Association in Colorado Springs. Although there are no specific guidelines yet for recreational athletes, what experts have learned so far can help us enhance our intuitive sense of readiness by throwing some objective measures into the mix.
One way is to monitor your resting heart rate, which can help you understand how well you are recovering from your previous exercise session. If you keep a log of your resting heart rate, you will get a sense of what is normal for you. If it is higher than usual, McGuinness said, that is often a sign your nervous system may be overstressed, indicating a lower level of recovery.”
How about you? What’s your approach to rest and recovery?