Training I A Quick Guide To Muscles...

If you wanna stay on the move, live longer and stronger…

Get Enough Protein. Lack of muscle quality is one of the biggest drivers for age-related health issues. Protein provides the building blocks for muscle building and needed for proper protein synthesis for muscle growth. A good recommendation is 1 gram per pound of bodyweight (may use fat free mass if you know yours). As you get older these demands may go up as high as 1.5 gram per pound of bodyweight.

You need more than a weekly plan. As you grow into your life you should include a 14-day rotation of recovery modalities into your weekly rhythm. Maybe look at a month scope to include strength, cardio, and active recovery and then break that down to a 2-week well-rounded focus and of course deduce that down into your weekly action plan. Make sense? This way you avoid getting too monotonous and make sure you stay well-rounded in your approach.

No need to worry about scheduling the same routine on the same day each week. If you end up too sore and you do not have a trainer to guide you feel free to schedule a downcycle day (spa day) and hit the hot tub, sauna, or pool (water is your friend).

Create a smarter routine. Full body workouts are the most efficient and effective for your well-being. 60% of your mass is below your belly. Be sure and train your lower half through full-range. Never get too fixated on the tools you use in the sweat box (dumbbell, kettlebell, bands). Use a mixed approach. What matters most is execution, consistency, and proper effort.

Use heat more to enhance recovery. It is practical. Heat increases blood flow and helps deliver metabolic waste from your body so nutrients can get better uptake (bioavailability). Get your body really hot and submerged for 15-25 minutes (shower is not as effective).

Experiment with recovery. Some of the scientific explanations regarding some recovery tools and ideas still awaits (CBD, compression socks, footwear), but there is much merit in general anecdotally.

Exp. Cryo can be good for muscle soreness, but a 10-15 minute ice bath may be far more effective (50 degrees).

You will want to seek help to optimize your wellness and fitness plan.