In this episode, we unpack the often-overlooked but crucial component of any training plan: recovery. Starting with a Finnish saying, "There's still time to rest in the grave," we explore how this mindset can hinder rather than help long-term progress. From the science of muscle memory and rest-enhanced performance to practical strategies like active recovery and the game-changing role of sleep, this episode is your deep dive into why less can sometimes be more.

We also cover:

• The surprising results of a triathlete’s 3-month training break
• Why anti-inflammatories like ibuprofen might slow your recovery
• The role of cooling in improving sleep and recovery
• How to use your morning heart rate to monitor recovery
• Why even a week off won’t derail your fitness progress

Additional resources are available in the links below.

• Gaining more from doing less?
• Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise
• The effect of caffeine ingestion on delayed onset muscle soreness - PubMed
• Pay Attention to the Pes Anserine in Knee Osteoarthritis - Pes anserine syndrome or bursitis is a clinical condition marked by tenderness 2–3 inches below the knee. It's often caused by overuse or poor alignment and affects the sartorius tendon and/or pes anserine bursa. Treatment may include NSAIDs, corticosteroid injections, and physical therapy.
• Traumatic musculotendinous injuries of the knee - Sartorius muscle strains can result from traumatic or overuse injuries, particularly due to its superficial and biarticular (crossing both hip and knee joints) nature. It is especially susceptible to strain injuries and best visualized using MRI, which distinguishes between muscle contusion, strain, or tendon avulsion.
• Pes Anserine Tendinopathy - Pes anserine tendinopathy often involves the sartorius, gracilis, and semitendinosus tendons at their common insertion on the medial knee. It typically results from repetitive stress, poor biomechanics, and inflammation, especially in runners and athletes. Treatment includes rest, physical therapy, and posture correction
• Stiffness of the iliotibial band and associated muscles in runner’s knee
• Running injury-free : how to prevent, treat, and recover from runner's knee, shin splints, sore feet, and every other ache and pain
• Runner's Knee: What Is It and How Effective Is Conservative Management?
• Sleeping for One Week on a Temperature-Controlled Mattress Cover Improves Sleep and Cardiovascular Recovery
• Core body temperature changes before sleep are associated with nocturnal heart rate variability
• Sleep quality is a predictor of muscle mass, strength, quality of life, anxiety and depression in older adults with obesity | Scientific Reports
• Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study
• NSAIDs do not prevent exercise-induced performance deficits or alleviate muscle soreness: A placebo-controlled randomized, double-blinded, cross-over study.
• Muscle damage and inflammation during recovery from exercise.
• Is the inflammatory reaction an essential part of recovery after muscle injury?
• Anti-inflammatory interventions and skeletal muscle injury: benefit or detriment?
• Effects of Ibuprofen on Muscle Hypertrophy and Inflammation: a Review of Literature
• New explanation for muscle memory found in muscle proteins: memory traces from resistance training persist for over two months | University of Jyväskylä
• Cardiovascular and muscular plasticity in an endurance-master athlete following 12 weeks of detraining and retraining: a case study

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In this inspiring episode, we explore the journey of restarting a cardio routine after a long break, especially when you're over 50. Think of it like tuning up a classic instrument: the memory is there, but finding the rhythm again takes time, care, and patience.

Host Marko shares a personal and relatable story of how walking became the unexpected yet perfect path back to physical activity. With honesty, humor, and insight, this episode explores six practical steps for anyone looking to ease back into an active lifestyle:

1. Consult Your Doctor – Why a quick health check is a smart start
2. Progress Gradually – Start low, go slow, and don’t underestimate the power of walking
3. Listen to Your Body – Know the difference between healthy soreness and signs of overdoing it
4. Joint & Muscle Care – Warm-ups, cool-downs, and cross-training tips for long-term success
5. Hydration & Nutrition – Fuel your body before, during, and after your workouts
6. Consistency Over Intensity – Why doing “just enough” regularly beats going all-in sporadically

We also explore how to prevent and manage DOMS (Delayed Onset Muscle Soreness), the power of SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals, and why finding joy in the process is your best fitness companion.

Whether you're returning to movement after years or simply looking for a motivational nudge, this episode is for you. Your body will thank you, and your future self will, too.

Additional resources are available in the links below.

• Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS) - Vibration therapy may also be beneficial for reducing muscle soreness and improving mobility (Veqar & Imtiyaz, 2014).
• Effect of Therapeutic Treatment on Delayed Onset Muscle Soreness (DOMS) - Studies suggest that warm whirlpool therapy and foam rolling may help reduce muscle soreness, while NSAIDs should be used cautiously due to potential side effects (La Shier, 2015).
• Effects of Electrotherapy on Delayed Onset Muscle Soreness (DOMS) - Electrotherapy techniques like Transcutaneous Electrical Nerve Stimulation (TENS) and Micro-Current Electrical Therapy (MET) have shown promise in reducing pain and improving recovery (Hosseinian, 2021).
• The Effectiveness of Physiotherapeutic Interventions in the Management of Delayed Onset Muscle Soreness - A systematic review reported that massage and light concentric exercise were more effective than no treatment, while static stretching, cryotherapy, and acupuncture were not strongly supported (O'Connor & Hurley, 2003).
• Delayed Onset Muscle Soreness (DOMS): Management Update - A review highlighted that light exercise, nutrition (protein, amino acids), and natural supplements like ginger and tart cherry juice may help manage DOMS (Kancherla, 2023).
• Delayed onset muscle soreness: is massage effective? - Massage has been shown to enhance muscle recovery and alleviate symptoms of DOMS (Nelson, 2013).
• Exercise to Reduce Physical Inactivity in Older Adults - High-intensity exercise may provide greater health benefits and is generally safe for older individuals when properly monitored (Taylor et al., 2017).
• Effects of Long-Term Exercise - Long-term aerobic and resistance exercise significantly improve cardiovascular health, strength, and body composition in older adults (Leslie et al., 2023).
• Exercise Recommendations for Older Adults - Highlights the need for a structured exercise program that includes aerobic, strength, and balance exercises to maintain physical function and reduce chronic disease risks (Acsm Position Stand, 1998).
• American College of Sports Medicine (ACSM) Guidelines - Recommends a well-rounded exercise program including aerobic, resistance, and flexibility training. A gradual approach is advised for older adults to maximize benefits while minimizing risks (Després & Ewing, 1998).
• Exercise and Cognitive Function in Older Adults - Regular aerobic exercise improves cerebrovascular function, cognition, and neuroplasticity in adults over 50, regardless of health status (Bliss et al., 2020).
• All is Coming? | Flow Yoga Center
• Physical activity
• Exercise and physical activity
• Exercise: 7 benefits of regular physical activity - Mayo Clinic
• Plyometrics - Wikipedia
• Cardiovascular Exercise for Seniors: Benefits and Guidelines
• This Is the Absolute Best Workout for Heart Health if You're Over 50, According to Cardiologists
• American Heart Association Recommendations for Physical Activity in Adults and Kids

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The episode discusses the benefits of walking, noting its evolution from a daily to a weekly practice. It highlights the risks of overexertion, emphasizing the need for rest days and electrolyte replenishment to prevent fatigue.

Marko revised the daily step goal from 10,000 to 8,000, advocating for realistic targets. He presents walking as both meditation and exercise, enhanced through bodyweight exercises, rucking, and short sprints.

The key takeaway is that walking is a simple, accessible activity. Starting small, exploring new routes, and adding challenges can improve fitness. The episode encourages listeners to enjoy walking at their own pace and provides practical tips for tracking their progress.

Additional resources are available in the links below.

• Anita DeFrantz Quote
• Walking for Exercise - The Nutrition Source - Cardiovascular Health: Walking improves blood circulation and lowers blood pressure, reducing the risk of heart disease.

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Marko shares his journey from being a sports hater to discovering the joy of walking. He emphasizes the importance of scaling exercise for those over 50 and the euphoric feelings associated with physical activity, particularly through endorphins and endocannabinoids. He encourages listeners to start exercising, even if it's just a walk around the block.

Additional resources are available in the links below.

• Runner's high - Wikipedia
• Endorphins: What They Are and How to Boost Them
• Endorphins: The brain's natural pain reliever - Harvard Health
• Neurobiological effects of physical exercise - Euphoria - Wikipedia
• Endorphins - Wikipedia
• Endocannabinoids - Wikipedia

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In the "Scaled to Fit - Fit in Your Fifties" biweekly podcast, Marko focuses on enjoyable exercise for those over 50, sharing personal fitness challenges and successes and encouraging listeners to take action and adapt workouts to their needs.

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#scaledtofit #fitness #grownupfitness #scaling

Rest Days and Half-Intensity Weeks are a crucial part of the training. Without rest and recovery, the body will not develop and improve.

Rest-Day Recommendations

Active Recovery & the Difference Between Rest Days and Recovery Days 

Rest Days & Half-Intensity Weeks

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Too much training and too little mobility happen too easily. After the light warm-up, we focused 15 minutes on a shoulder flexibility routine. Which should become a daily routine.

15 Minute Shoulder Flexibility Routine

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Quick sweat through two 10-minute As Many Rounds As Possible exercises with a 5-minute break in between. Front Squats and Burpees followed with Calorie Row and Push-Ups. Attention was given also to the importance of Warm-Ups.

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Two 12-minute Every Minute on the Minute exercises with a 6-minute break in between was quick but efficient work-out. Strict Pull-Ups, Burpees, and Toe-to-Bars followed by Devil Presses and Dumbbell Thrusters. Scaling went both ways.

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Plyo Push-Ups and Posterior Chair Planks warmed up for the WOD with Double-Unders, Pistol Squats, and Push-Presses. Pistol Squat offered a wide variety of scaling to choose from. 

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