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HEALTH & FITNESS ARTICLES

Recovery Techniques

Part of maintaining a solid workout routine is taking care of your body enough so that you can handle the stress you put your body through when you exercise. Sure, it’s the ‘good kind’ of stress—but it’s still stress nonetheless.

The best thing you can do for your body is to get a minimum of nine servings of fruits and vegetables every day. Every time you have a meal or snack, be sure to include at least one serving. If you struggle to consume enough, consider juicing fresh fruits and vegetables at home.

You also need to have a post-workout nutrition plan in place. If you exercise vigorously and then do not eat for three hours, you miss the ‘window of opportunity’ to refuel, replenish and repair your muscles after their hard work. When you fail to eat carbs and protein after your workout, you will take longer to recover to be ready to work out again. You will also tend to be more sore and tired the next day. If a meal is too difficult, have a protein bar or shake that contains both protein and carbs.

How is your diet otherwise? Is it a balanced blend of a variety of foods? Even if this is the case, you probably would benefit from dietary supplements to perform at your best. Antioxidant formulas, fish oil or omega-3 supplements, and minerals such as calcium and magnesium in addition to the B vitamins are all areas that many individuals could benefit from. Greens powders can cover a lot of nutritional bases as well—but they do not replace a balanced diet. Consult with your dietician or practitioner if you think you might need supplements.

Be sure to take care of your body by stretching regularly and soaking in a hot bath when you are sore. If you have a minor injury, apply ice after your training session to calm the inflammation. For chronic injures, heat may be better—consult with your orthopedic or physical therapist. An appointment with a massage therapist may also be in order to help stimulate blood flow and relaxation to heal the tissues that have been worked.

Be sure you are getting plenty of sleep and that you do have some days off from exercise. The body needs time to recover. Try to include some stress relief type activities into your week, such as practicing yoga, taking a leisurely walk outdoors, or seeing a funny movie. Try to make at least some of your workouts something that you consider ‘fun,’ like playing basketball, or doing a weight-training routine that you enjoy. If you hate your workouts you will feel unmotivated and won’t make as much progress.


This article was provided by Home Exercise Coach
For more information on Home Exercise Coach, check out their full profile here.
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