Fitness expert reveals 6 things people over 35 should do after workouts to stay strong
The goal is to give the nervous system and muscles the resources they need to recover.
A 2026 review described exercise as a cycle of “stress response, adaptation and recovery,” noting that the benefits of workouts depend on sufficient recovery time, sleep and energy availability.
The difference between ‘good sore’ and ‘bad sore’
While it’s normal and generally a good thing to feel sore after exercise, Zemer said there’s a fine line between “good” and “bad” soreness.
“The soreness should be only for a short period of time, like maybe a day or so after you’re done training,” he told Fox News Digital.
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“If it takes you a full week to recover, you simply trained too hard.”
Zemer noted that the body adapts to training gradually, so people should ease into a new fitness routine rather than pushing too hard too soon.
The most important thing, according to the expert, is that exercise-induced endorphins can temporarily mask pain. (iStock)
“If you have extended amounts of soreness that exceed two or three days, you did too much,” he said. “If your knees and joints ache, you did too much.”
That doesn’t mean it’s necessary to stop working out, however.
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“It just means maybe drop back what you did by 30% and start from there,” Zemer advised. “For example, if you did six sets of legs, try instead to do four sets of legs the next time you train. That’s going to make it far more effective for your recovery.”
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The most important thing to recognize, according to the trainer, is that exercise-induced endorphins can temporarily mask pain. Discomfort that seems manageable during a workout may feel worse later, once those chemicals wear off.
“If something hurts in the gym when you have your endorphins going strong, it’s going to hurt really bad later – and that’s the last thing you want, because if you’re hurt, you’re not going to be able to train consistently.”
Melissa Rudy is senior health editor and a member of the lifestyle team at Fox News Digital. Story tips can be sent to melissa.rudy@fox.com.
Article source: https://www.foxnews.com/health/fitness-expert-reveals-6-things-people-over-35-should-do-after-workouts-stay-strong