Getting fit is more than just the activity you perform. Your recovery time is just as important.
I don’t have to tell you to get your butt in gear…..well some of you I do. What I might also have to tell you that spending hours lifting, running, and jumping day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.
Here are some recovery tips I’ve gathered from varios sources to help you.
Rest– Getting plenty of sleep and resting your body may be the most effective treatment. 8 to 10 hrs of sleep a night is ideal. You actually burn calories in your sleep while your muscles recover from resistance training.
Hydration – Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful. While there is no consensus on how much water you should drink, somewhere around 1/2 your body weight in ounces of water per day is a good starting point.
Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.
Pre & Post-Workout Nutrition – My formula for this is to consume a healthy carb (usually 1 cup of raw almonds,walnuts, and dried fruit) and water pre-workout, and a healthy carb (piece of fruit) and protein (1 boiled egg) post-workout.
Topical Creams – creams like Ben Gay and IcyHot provide the perception of pain relief, but have no effects on the underlying muscle.
NSAIDS – nonsteroidal anti-inflammatory drugs like Advil and Alleve can help relieve the discomfort of muscle soreness. It’s not advisable to use NSAIDS on a consistent basis, but rather for an acute bout of soreness.
Stretch! Stretch! Stretch!– it is very important to legnthen the muscles for good range of motion. Most cases of muscle pulls are because the muscle hasno elasticity. You see this alot with body builders. Their biceps are so tight that the can’t straighten their arms. Tight muscles are one of the main causes of pulled hamstrings.
The top 3 inhibitors to making progress in your training are….
1) Lack of sleep
2) Lack of proper nutrition
3) Overtraining
The best way to avoid very sore muscles and improve recovery is to use a progressive exercise program where workouts become harder at a measured pace over time. Remember not to try to accomplish all your goals in one day. Pace yourself. It took you this long to get to wherever you are now. Give yourself time train and time to recover.
~its about what YOU see in the mirror~
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