Let's Focus on Rest and Recovery
You must give your body some downtime!
Just like anything else- your body needs time to repair itself. In addition to moving more and eating better lets explore some ways that we dan maximize muscle recovery so you can get back to hitting the mat hard
If you started exercise to get on the path to a healthier lifestyle, recovery should be part of your plan too
Your training doesn’t end when you stop moving a weight or a band, pushing a reformer, or striking a yoga pose.
Here are some tips.
Get Enough Sleep
Sleep is when your muscles will repair from the hard workouts youve been doing. Athlete4s need more sleep- not less
Some studies have shown depriving yourself of sleep can be harmful to your muscle gain
Massage
Such a great way to relax! Try it for decreasing soreness and improving flexibility. Saunas and steam rooms before you get one at a spa can be such a nice treat. Or try those on their own
Cryotherapy
Whether you choose to dunk yourself in a tub full of ice or check out a local boutique cryo spa- cold is the new black! You submerge yourself in subzero temps for just a few minutes
Fans of this freeze technique say it decreases inflammation and speeds up recovery time
Easy Does It
Enthusiasm for working out is great.
But it is very easy to overexert yourself if you are new or trying to push the limits. Learn what your body responds to, and time your workouts. Alternate higher intensity days with lower and mix up bod parts and types of workouts. You should stop when you feel a burning sensation in your joints- as opposed to your muscles
Eat Right
A higher protein diet is recommended for strength training, either from lifting weights or doing something like power yoga that strains your muscles. But a varied diet of fresh fruits, whole grains, lean protein, and vegetables will get you all the vitamins and minerals you need.
Additionally, you should hydrate yourself as appropriate to reduce fatigue and increase energy.
See Your Doc
It is vital that you see your doctor before beginning a training routine and at regular intervals throughout.
This can help catch any issues early on as your GP will give you a physical exam. But also to reduce the chance of severe issues like cardiac arrest. This is useful if you are older than 65 since 77% of sudden cardiac arrest cases occur after an intense activity such as running, working out, or swimming.
Men are effected more than women but folks of all genders should get checked. Be sure to check out a podiatrist if you are having issues with your feet - they do not heal fast!
Find the Right Time to Train and Rest
Finding the time can be a challenge if you have work and a life. But if you can, there are times of the day and week when you will have a better workout. This can be different for everyone.
Some people have extra energy in the morning, and others in the afternoon. So it helps to try to find when your workout sweet spot occurs.