Wellness – Tip #2 – Recovery

With the popularity of High Intensity Workouts, comes the need for more awareness when it comes to recovery.
Check out the top 6 ways to recover from a workout according to Men’s Health
1/ Schedule down weeks and recovery workouts –
– Down weeks can also be termed “active recovery” weeks. Choose different workouts from your norm:
– take a walk
– go for a bike ride
– go bowling
– go to yoga (a fabulous way to recover and rejuvenate the body),
– many are now offering myofascial classes where the focus is on releasing the fascia (the tissue that connects our bodies)
Many of these activities have fallen under the “recreating” heading for us in past, however, they are a great way to stay active but give your body the rest that it needs.

2/ Schedule ample recovery time between workouts
Most of us measure the effectiveness of or workouts based on how sore we are the next day. Delayed Onset Muscle Soreness (DOMS) is not necessarily the best way to think about your progress. Ensure at least 24-72 hours recovery between workouts to allow muscle tissue to repair and regenerate and allow the muscles to be ready to work again.

3/ Get some sleep
It has been shown that lack of adequate sleep can decrease the reduce tolerance to training, alter mood, increase perception of fatigue and negatively affect the physiological mechanisms responsible for adaptation from the stresses of training.

4/ Stay hydrated
Dehydration can reduce performance potential, but also delay the recovery process. Exercise and an increased metabolic rate both increase the body’s need for water and electrolytes. It has been suggested that the minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females.

5/ Get Nutrients
Recovery is a time where proper nutrition is essential. Protein sources are required to rebuild muscle tissue and to supply the building blocks for various cells, tissues, enzymes, and hormones.
Carbohydrates, on the other hand, are muscles major source of energy; therefore, eating carbohydrates is essential at refueling your body’s glycogen stores.

6/ Massage/roll it out
Massage from a therapist or self-massage AKA self myofascial release (SMR) with foam rollers, massage sticks and even baseballs can reduce muscle stiffness, promote circulation and induce a state of relaxation in the muscle, although research has been equivocal. It might be painful during, but SMR can be performed the night of a hard workout to remove scar tissue, adhesions in the muscle and restrictions in the fascia (a type of connective tissue that wraps around the whole body).
Heavens Fitness Massage Therapist Simon Lee says:”Massage brings the healthy balance of Mind, Body, and Spirit”

Source: https://www.mensjournal.com/health-fitness/the-6-best-ways-to-recover-from-your-workout/6-massage-it-out/

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