Muscle recovery time by age

May 25, 2021 · “Our laboratory has recently developed novel gene-editing technologies that could be used to accelerate muscle recovery after injury and improve muscle function,” he says. Running on an injured leg can worsen the injury. Active recovery methods are adaptable and vary among athletes. Every workout, strive to do more reps, more weight, or both, than you did last time. Consequently, muscles need adequate time and nutrition to recover. Time moves on and so does our age. The researchers also found that balancing was a good way to determine if the players had recovered or not. 1007/s40279-013 Age and gender comparisons of muscle strength in 654 women and men aged 20–93 yr. 4 #4 Get Enough Sleep. J Appl Physiol (1985) 83: 1581–1587. [Google Scholar] Lynch NA, Metter EJ, Lindle RS, Fozard JL, Tobin JD, Roy TA, Fleg JL, Hurley BF. Research shows that drinking a protein shake before or after a workout may help reduce the severity of muscle soreness and speed up muscle recovery. Repeat this cycle 2–3 times. May 19, 2020 · Another expert-approved recovery tool is a percussive therapy device (like the Theragun ). Dec 5, 2022 · One component of aging well is supporting your muscle health, particularly muscle recovery — your body's ability to repair muscle after exercise or while recovering from disuse (e. Open heart procedures are very serious and may require cardiac rehabilitation Nov 13, 2023 · Regarding protein, for athletes working toward maximizing muscle adaptation, it is recommended to consume 0. Eat protein in Jul 11, 2023 · Your muscles need fuel to recover, and that fuel is food. 5%–5% per year, inevitably leading to a reduced functional capacity. Dec 20, 2023 · It facilitates muscle contraction and relaxation, enabling efficient movement and reducing the risk of muscle cramps. Take a daytime nap. The type of surgery being performed has an enormous impact on how long the recovery will take. Lean muscle mass gain. 1 After the age of 50, it is thought that muscular strength decreases at a rate of 1. #3: Don’t skimp on sleep. Jun 10, 2022 · Muscle wasting and degeneration is a consequence of muscle atrophy and muscle cell death, leading to the loss of strength and muscle mass [7,8,9]. This type of injury carries a low risk of long-term complications. Apr 18, 2023 · The recovery time for a strained groin muscle can depend on the severity of the muscle injury and the type of treatment you need. Apply Muscle Creams. Fresh blood flow then delivers nutrients that help repair and rebuild muscles, tendons, and ligaments. For your muscles to function properly, they use glycogen for energy, which is glucose stored in muscle tissue. More energy and stamina. Most often people tend to think muscle recovery only happens in the hour or so immediately after an activity, but muscle recovery is actually a 24-hour process that can take up to several Nov 29, 2017 · Progressive loss of movement. Jun 14, 2017 · Since your required rest can really vary, Jewell's basic rule of thumb is to give yourself 24 to 48 hours of rest between training the same muscle groups. In its April 2011 issue, JOSPT published a Weight training at 60 years of age brings the same benefits as it does at any age, including: Video of the Day. Taking into account the Dec 13, 2022 · Pain can be over a small area, or a larger area, such as a group of muscles. #4: Don't ignore pain Jan 14, 2021 · Start lying in bed and gently hug your knees into your chest for 30 seconds. Just 10–15 minutes post-workout can speed recovery by reducing soreness and swelling. Self-massage, cold exposure, compression, active recovery, and stretching may also help speed up the recovery process. Marc Tran/Stocksy United. Grade 3 means there is significant tearing. Zeel. Generally, muscle recovery can take anywhere from 24-72 hours. Not stretching or warming up before exercise: Stretching before exercise gradually increases how much stress you put on your muscles. Older adults may also experience reduced muscle mass and strength Feb 7, 2022 · Dr. Let’s explore these factors a bit closer: 1. The latest issue of Muscle and Fitness ("Men's" version) has an article in about training for those over 40, and it stresses the need for more rest. Grade 3 Calf Strain: Description: A Grade 3 calf strain is the most severe category, indicating a complete calf muscle tear. 1 set of 8 reps at 65% of your working weight. Reduce your stress levels. For younger runners, recovering from a calf muscle injury usually takes about six to eight weeks. A 2:1 ratio of carbs to protein is ideal. doi: 10. There is a perception among older athletes that aging negatively affects the recovery process. Several factors can influence how long your muscles need to recover. Some studies have found that in older (“masters”) athletes, muscles recover more slowly than in their younger counterparts, while other studies have found similar recovery rates between older and younger athletes. e. Recovery Time Depends On Your Age. Aug 1, 2022 · Consuming protein after working out can help give your body the materials needed for muscle damage repair. Optimize Carb Intake Before and After Workouts. The best post-workout muscle recovery foods include these basic elements. Oct 24, 2023 · If your goal is gaining muscle, the number of rest days depends on your exercise programming. It’s when the glycogen is depleted that your muscles start to feel fatigued during your workout. Move More. Jan 31, 2022 · Introduction. Chronic dehydration can affect the strength and quality of your spinal muscles. 7%) strains of the myofascial junction. In regards to weight lifting, recovery time depends on the muscle groups and your weight-lifting schedule. Muscle quality. 3 d/kg: maximal voluntary contraction muscle thickness electromyography muscle soreness: ↔ strength ↔ EMG activation ↔ muscle soreness: None reported: Backx et al A pulled back muscle may take anywhere from days to weeks to achieve a full recovery. 3 5 Best Tips for Optimizing Exercise Recovery Time (Over Age 50) 3. On the other hand, hydration is important at any age! What Muscles Are You Working? In general, large muscle groups need more recovery time than smaller muscle groups. 5 #5 Maintain a Healthy Diet. Progressive weakness and numbness in the affected muscular region. Muscle Recovery Time. With fewer active motor units available and an overall decrease in muscle mass, older adults find it more difficult to generate enough force and power during physical activity. On the other hand, split routines allow you to train different muscle groups on different days, enabling you to work out more frequently without overtaxing your muscles. Sep 23, 2022 · We got your back on that as well and here are a couple of pointers that'll undoubtedly get you back to full fitness in no time. Massage is many people’s favorite means of recovery. “We could potentially use this technology to either directly reduce Wnt4 levels in skeletal muscle or to block the communication between Wnt4 and muscle stem cells. Injuries and arthritis set in from years of lifting heavy. 25–0. Drinking tart cherry juice may benefit both trained athletes and novice gym Jan 28, 2022 · Causes of muscle strains include: Overuse: Repeating the same motion — whether at work or during an activity like playing sports — can lead to overuse syndrome. Sports Med. 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. Exhale fully through your mouth taking roughly twice as long. Oct 30, 2002. Muscle soreness can occur when cellular waste products accumulate in muscle cells leading to inflammation or by micro-tears that occur in the muscle fibers. 6 grams of protein per kilogram (2. Slowly lower your knees down to the left side of your body and keep your torso toward the ceiling; hold for 30 seconds Around 24 to 48 hours after a workout, your muscles reach the peak of their inflammation and begin to taper off, according to a 2017 research review published in the Journal of Applied Physiology. 2 pounds) of body weight per day. [15] Recovery of maximal contraction force after fatiguing, but not damaging Jun 23, 2023 · This surgery requires a longer recovery time than most other back surgeries. Smaller muscles like biceps and triceps may only need to recover for 48 hours whereas larger muscle groups like chest muscles, back muscles, and muscles in the lower body need Oct 30, 2002 · Cathlete. Here's a step-by-step guide: Inhale through your nose for 3-5 seconds. Furthermore, magnesium is involved in the production of adenosine triphosphate (ATP), which fuels muscle contractions. Specifically, the recovery rate following EIMD can be assessed by objective Nov 20, 2023 · Swelling in the affected muscle; Potential mild to moderate bruising in the affected area ; Calf muscle tear recovery time: Recovery for a Grade 2 strain typically takes 3 to 6 weeks before a return to running is feasible. Nov 4, 2019 · Research on age-related muscle recovery has produced inconsistent results. Many lifters approach their 40s with a big chip on their shoulder, attacking the weights harder than even their Fast-twitch muscle fibers are designed for short-term, strength and power generation and need more time to recover than endurance-oriented slow-twitch fibers. Jan 2, 2019 · Though it's tempting to fit junk foods into your meal plan, the increased micronutrient demand of training is precisely why serious athletes should choose varied and nutrient-dense foods to promote better muscle recovery and improve performance. For instance, the muscle recovery time over 50 age group will be longer than the more energetic 20’s age group. 2016: 14 healthy males: 48 hours: 0. Mar 22, 2023 · Age- and Sex-Related Differences in Recovery From High-Intensity and Endurance Exercise: A Brief Review. This improved blood supply takes away toxins and brings in fresh nutrients for healing. Jun 2, 2021 · muscle force loss rate of recovery muscle soreness: ↔ force loss ↔ rate of recovery ↔ muscle soreness: None reported: Boychuk et al. 7 Strains follow a similar grading scale. Gradual difficulty walking and speaking, memory loss, tingling, or weakness of extremities Jul 22, 2015 · Recovery time was correlated with age, sport, extent of edema, volume, cross-sectional area, and retraction extension or gap. The days of heavy lifting move over to lighter sets and more machines than free weights. By tailoring active recovery to individual needs, athletes can optimize its benefits as a valuable component of their training regimen. OVER-50 TRAINING REALLY begins when you turn 40. Generally speaking, most people need a minimum of 48 hours before they can return to their original workout routine. 3. David W. Note: You can always include more warm-up sets before you start your first working set. Kruse, a sports medicine specialist at Hoag Orthopedic Institute, you may need more recovery time after age 50 because your muscle tissues take longer to heal. Drink water to stay hydrated when you are recovering from injury. Stretching also helps alleviate post-workout muscle soreness by promoting blood flow to muscles and facilitating relaxation. But, according to Dr. Ideally, you should eat in the first 60-90 minutes after your workout, which is when your body will most effectively use the nutrients to fire up your muscle recovery. Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger While it may seem obvious that recovery time increases with age, the physiological causes are not yet fully understood. Using some of the strategies discussed later in this chapter, you can find ways to motivate older adults so that they do not miss scheduled workouts. Age. #2. Apr 26, 2018 · In an elegant study in which subjects underwent a series a biopsies of the vastus lateralis following a period of rest after exercise combined with massage on one leg and passive recovery on the other, massage therapy was shown to attenuate inflammatory signaling and IL-6 expression in muscles after exercise-induced muscle damage (Crane et al One study published in the European Journal of Applied Physiology found that older masters athletes (average of 45) who ran a 55-kilometer trail race had a slower recovery of muscle strength after running compared to younger athletes with an average age of around 30. com Apr 21, 2022 · Learn how to prevent muscle decline and improve recovery time with exercise, nutrition and supplements as you age. Oct 5, 2021 · Even if you're well into your golden years, it's not too late to build back some of that lost muscle. Tart cherry juice. This type of soft tissue injury can heal, but it is going to take time. Protein is found in beef, poultry, fish, seafood, eggs, and dairy. Recovery is different for older people. The length of time it takes for muscle recovery to occur can vary depending on several factors, including the intensity and duration of physical activity, individual fitness level, and overall health. A muscle strain occurs when muscle fibers are overstretched and tear. May 15, 2023 · Active recovery works because it increases blood flow to the muscles and joints. Research shows that drinking a protein shake before or after a workou The amount of time it takes to heal from a muscle strain depends on severity. , 2019). pain, inflammation, muscle spasm, muscle cramping, muscle weakness, and. This recovery time depends on many factors, including age, gender, type of exercise, experience, etc. In this study , a group of healthy people over 60 years of age were supplemented with citrulline and performed a physical activity protocol suitable for their age range. This can lead to soreness and fatigue that By Isabel William. Research has found that 20 to 40 grams of protein, or around 0. 8. Best Greens Powder for Muscle Recovery: Athletic Greens AG1. 4. A calf strain needs rest to heal. Drink chocolate milk. “If you’re lifting weights five days per week at moderate- to high-intensity for an hour at a time The scientists monitored their muscle strength and balance for one, two and three days after the workout. It may depend, in part, on the type of exercise. The micro-tears in the muscles are an important stimulus required for muscle growth. For new or more intense exercise our muscles can often become sore within 24 to 48 hours after exercise, but soreness is not vital for an adequate recovery routine. Doctors assign a grade to sprains as a measure of severity. Jan 3, 2018 · 3. Taking a warm shower which activities the body’s cooling mechanism to decrease your core body temperature which helps most people to fall asleep faster and in to a deeper and more restful sleep. , inactivity due to a sedentary lifestyle, illness or hospitalization). During this time, muscles make new tissue, remove toxins, and store more nutrients (i. Jan 10, 2023 · In addition, age-related changes in the structure and function of muscle cells also contribute to longer recovery periods. ” Mar 31, 2024 · Muscle recovery time varies depending on your age. You can simply to lie on your back with your feet elevated and breathe for 3-5 minutes. "A recent meta-analysis demonstrates that high frequency vibration for about five minutes on a muscle is Oct 10, 2022 · How To Improve Muscle Recovery With Age If you’ve read this far and are feeling discouraged about the idea of having to take more time out between workouts, don’t worry! Workout Recovery After 40 – Exercise Recovery After 50 – ESSENTIALS Jun 12, 2022 · Taken together, quantifying the aforementioned damaging effects on muscle strength and kinematic indices can provide an effective means to identify age-related differences in recovery rates following muscle-damaging exercise (Pokora et al. Best Plant-Based Protein for Muscle Recovery: KOS Organic Plant Protein. This was true, despite the participants sustaining similar amounts of muscle Dec 21, 2022 · Active recovery varies from athlete to athlete, but some examples are yoga, easy cardio sessions, walking/jogging/hiking, stretching, and core/hip activation exercises. Recovering after an injury is often a very long and time-consuming process, which is particularly true for adults ages 65+. Get More Sleep. It affects our training greatly. They need time to recover and rebuild. 22g/lb), is enough to maximize muscle growth. Drink a Protein Shake. A groin strain is an injury or tear to any of the adductor muscles Dec 1, 2022 · Additional physical therapy can be helpful as you work through that process. Avoid running or engaging in other strenuous movements until you no longer feel pain. Grade I strains heal within a few weeks. Karin VanBaak discusses the importance of rest and recovery for all athletes. Resistance exercise, also known as strength training or resistance training, has been shown to be effective in improving muscle health in older adults. An inactive lifestyle speeds up the muscle-loss process, according to the Cleveland Clinic. Pain can be immediate in an acute strain, or it may be delayed in the case of an overuse injury. For example, we can expect an open heart surgery where the sternum (breastbone) is cut in half to take at least six weeks for the first phase of recovery. Grade 2 means there is minimal tearing. I don't suggest you do static stretching during your warm-up. Grade III strains may require surgery and months of rehabilitation. bruising may occur but may be delayed for several days. It may seem obvious, but massages can help get rid of sore muscles. Improved mood. 2014 May;44(5):655-70. , water and glycogen) for the next workout. Micro-damage or micro-tears in muscle may occur as a response to very intense or prolonged exercise. In both age groups, AP also declined between WAnTs one and four for the one- and three-minute protocols (Table 2). This is relevant as the Muscle Recovery. Oct 1, 2018 · It is evident from the significant time effects [10,32,33] and magnitude of response for each of these indices that muscle damage was inflicted , thus allowing us to sufficiently study recovery up to 72 hr post-exercise. 5 g/kg (0. During this period, muscle fibers will be repaired, glycogen Sep 26, 2019 · Massaging the affected muscle with firm pressure may help reduce tension. By promoting ATP synthesis, magnesium aids in quicker muscle recovery following intense physical activity. Mar 15, 2024 · Get a massage. Results Of the 44 patients with muscle injuries who were analyzed, there were 32 (72. See full list on wellandgood. Jan 31, 2024 · Typically, you would soak the affected muscles in hot water around 38-40 °C (100-104 °F)) for 3–4 minutes, then switch to cold water around 10-15 °C (50-59 °F) for 1–2 minutes. There's a little research—a 2012 study found that a post-exercise massage significantly reduces pain by Factors that Influence Recovery Time. Protein is an essential macronutrient that plays a vital role in strength, lean muscle mass, post-workout recovery, and satiety [4, 5]. Aging is something that we’re all faced with eventually. Aug 22, 2019 · Also muscle function as assessed by reaction time and movement time after damaging exercise was not affected in either the older or young participants, suggesting that skill-related aspects of neuromuscular function might not be affected by age or muscle damage. Age is a factor too. Best Multivitamin for Muscle Recovery: Legion Triumph Multivitamin. However, both proteins used in the study (whey protein and pea protein) showed no significant decreases in DOMS and no increase in physical performance compared to placebo [ 7 ]. May 12, 2024 · Type of Surgery. Jan 31, 2023 · Protein. Here's what you should know and how you can Feb 5, 2020 · Muscle recovery time can vary, but exercise-induced muscle tears usually heal within three days. 2 There is now compelling evidence that this decline can be attenuated Feb 1, 2023 · How long does muscle recovery take. May 31, 2022 · Before we dive into the deets, here’s a quick list of the 18 best ways to speed workout recovery: Get more sleep. Here is everything you need to know about seniors recovering from injury! Jan 5, 2022 · For both age groups, the overall performance decline was greatest in the HIIT protocol with the shortest recovery time and decreased with the increase in recovery time (Figure 2). , 2014; Hayashi et al. Greater self-confidence and self-esteem. 1 set of 4-6 reps at 80% of your working weight. Press on the area for 30-60 seconds, then rub the surrounding area in a circular motion. Jun 10, 2024 · Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. 2 #2 Incorporate Active Rest. Active recovery increases blood circulation, which helps remove waste products from soft tissue that have been broken down by intense exercise. Grade II strains can take up to 3 months or longer. Oct 31, 2021 · The duration of muscle recovery depends on a variety of different factors — the type of workout, the muscles that have been exercised, your nutrition, water intake, age, and sleep. Active recovery workouts Apr 1, 2011 · Each year, about 200 000 patients decide to have a hip replacement. It can often take months until they fully recover, but there are ways to speed up this process and recover a bit faster. Plausible arguments for an impaired recovery with aging are a greater susceptibility of older muscle to exercise-induced skeletal-muscle damage and a slower repair and adaptation It takes one to five days for muscles to recover fully. 1 Greg Reid, a multi-title bodybuilding champion and owner of Phyisque Connoiseur, says age is a key factor in length of recovery times. May 16, 2023 · Let’s take a look at a few ways you can better support your recovery. It may: take 6–8 weeks to regain some functionality for daily activities. Stretching enhances flexibility, boosts range of motion, and minimizes the risk of injury3. 2 Exercise Recovery Time & Age. In short, how much glycogen your muscles can hold will play a role in your performance for that session. #2: Don’t overindulge in processed foods, added sugars, and alcohol. Jun 30, 2022 · A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. 1 #1 Pay Attention to Your Body. Apr 23, 2022 · If you’re putting in a maximum effort, your workouts should be under 45 minutes for a full-body workout. INstead of 24 hours off, they recommend 48 hours off between weight workouts (though keep in mind that their audience is often men who lift really heavy weights). Aug 29, 2017 · 1 set 10 reps at 50% of your working weight. 6. Stretching. take 6 months before you’re able to do If you're following a full-body workout routine, you might need 48-72 hours of rest between sessions to allow for proper muscle recovery and growth. Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. As we age, our muscle recovery time may increase due to decreased protein synthesis rates and slower healing processes. Better sleep. 4 Fast-Track Your Fitness Journey. Your focus should be to build a body you can use and maintain for decades to come. Calf muscle injuries are among the most common for runners over 40, particularly men. Most often people tend to think muscle recovery only happens after an Apr 15, 2024 · Start Early. Forty-eight hours between working the same muscle group, in this case, might not be enough. Jan 20, 2021 · Only the increase in muscle fiber size, muscle strength, and muscle recovery caused by pre-sleep serum protein intake was observed. Or at least it should. Trained athletes and untrained lifters need 1-2 days, 24-48hours, of rest to be optimally recovered for the next hard workout. T ough workouts often go hand-in-hand with soreness—not so much during the workout, but after. Aug 19, 2021 · This article covers the 10 best foods and drinks for muscle recovery. 7%) strains affecting the myotendinous junction (MT) and 12 (23. . “When I was nineteen, my muscles typically recovered from a workout within forty-eight hours, depending on the Apr 12, 2024 · Best Electrolyte Drink for Muscle Recovery: Transparent Labs Hydrate v3. To build muscle after 50, you need about 1. Bodybuilder Ric Drasin talks about lifting weights as you age. Jun 26, 2018 · Studies done in 2013 and 2017 suggest that this amino acid can reduce recovery heart rate and muscle soreness. Resources May 23, 2022 · Sleep and adequate nutrition are two of the best muscle recovery methods. 1. While you can get protein through numerous dietary sources, protein powders are a popular supplement for muscle recovery. J Appl Physiol (1985) 86: 188–194. Training the same muscles too frequently, say, 2 days in succession, is also counterproductive because time is insufficient for muscle recovery and remodeling. I: Age-associated differences between arm and leg muscle groups. International Journal of Sports Physiology and Performance . After the age of 30, your recovery time decreases by about 10% per The exact amount of rest and recovery time required depends on your individual fitness levels and the type of exercise you’re doing. Fat loss. Other anti-inflammatory foods that have shown promise in treating muscle soreness are Aug 18, 2014 · Meditating for 5 to 30 minutes to clear the mind, slow down the heart rate, and decrease perceived stress levels. Creatine. The term for this phenomenon is delayed-onset muscle Mar 31, 2022 · In general, younger people should be able to train at a higher frequency than older people, who have a longer recovery time. After that, muscle power and performance decline slowly and linearly at first 3 days ago · Adequate recovery time and proper nutrition are also very important for muscle recovery – so it’s important to allow muscles adequate time to recover. What you do in your 50’s creates the foundation for your 60’s, 70’s, and beyond. 40 g protein·kg BW −1 per meal (or 20–40 g depending on body mass or age) [14,24,31] is ingested to optimally stimulate post-exercise muscle protein synthesis rates. Researchers have found that most patients have decreased pain and improved ability to perform their daily activities after a hip replacement. Grade 1 means that there is slight stretching in the ligament. Recovery time is also influenced by the specific There’s no better way to maintain bone density as we age, but I now firmly believe a slim muscular physique should be your goal when getting fit over 50. g. However, in the ten-minute protocol, AP decreased Aug 16, 2023 · Grade III calf strains usually take two to three months to heal, but can take up to six months to recover if surgery is needed due to extensive injury. However, what remains unknown is how long it takes to recover. So if you train your lower body on Monday Sep 9, 2021 · 3. This can vary according to training experience, genetics, and goals. Massage Therapy. Listen to music. So, when you’re doing lots of compound exercises that target fast-twitch muscle fibers, 72 hours of recovery may be better. This taxes the muscles you worked as well as your nervous system since it had to coordinate the contractions. Discover how Mitopure Urolithin A can boost mitochondrial health and muscle function. 3 #3 Stay Hydrated. Here are four things you can do to thwart sarcopenia and age-related muscle loss. 18 to 0. Recovery from exercise is integral to the physical training process. What is muscle recovery, and why is it important? 10 muscle recovery dos and don’ts #1: Don't skip your cooldown. Learn more about muscle strains, how muscle strains happen, muscle strain symptoms May 22, 2023 · From prioritizing protein to skipping cooldowns, here are 10 must-know dos and dont’s for muscle recovery. That's why you don't want to hit the same muscles within a 24-hour period. Feb 16, 2018 · Moreover, it has been established that it is more beneficial to evenly distribute the total daily protein intake throughout the day such that ~0. Signs and symptoms of strains include. May 23, 2023 · Grade 1 (mild): Grade 1 injuries cause minimal muscle damage, although there may be a sharp pain at the time of the injury. Examples include yoga, easy crosstraining, walking/jogging/hiking, stretching, and core/hip activation exercises. 3 g/kg as part of your post-workout meal (within two hours after the workout) and then every three to five hours thereafter. Dec 26, 2022 · The duration for muscle recovery varies based on several factors, including: Type of workout, nutrition, sleep cycle, age, and groups of muscles being worked on. 2. Pause for 3-5 seconds before inhaling again. 1999. 4 to 0. It took on average three days to fully recover to maximum strength. While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. To our knowledge, this eccentric exercise protocol has never been used in previous research; however, our data support the Sep 24, 2021 · It doesn't have to be anything fancy. An important factor to consider is the recovery process following surgery. After a high-intensity lift that forces a muscle to work to failure, you would expect the muscles to need more recovery time, regardless of age. This gives the body enough time to properly recover from any physical activity performed during the previous session. dy wl wb oo ji mn aa fe ei sj