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Scaled to FitFit in Your Fifties Author: Marko Lindgren
In the podcast, Marko shares personal fitness challenges and successes. His primary focus is making exercise enjoyable for those over 50, encouraging listeners to take action and adapt workouts to their needs. Language: en Genres: Fitness, Health & Fitness, Hobbies, Leisure Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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S02E03 - Starting Makes Half the Win
Episode 3
Monday, 28 April, 2025
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:Consult Your Doctor – Why a quick health check is a smart startProgress Gradually – Start low, go slow, and don’t underestimate the power of walkingListen to Your Body – Know the difference between healthy soreness and signs of overdoing itJoint & Muscle Care – Warm-ups, cool-downs, and cross-training tips for long-term successHydration & Nutrition – Fuel your body before, during, and after your workoutsConsistency Over Intensity – Why doing “just enough” regularly beats going all-in sporadicallyWe 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 on physical activity are available in the links below.Check these out for moreVibration 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).
