Guys and Gals..... Advice after a hard training session, as post workout recovery. Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row. REPLACE FLUIDS.!!! You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating. FEED !!!! Within the one hour Window of Opportunity!! After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate. STRETCH After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover SHOWER/ BATH. While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. Alterantively, fill the bath as hot as you can bear for 5 mins, tap out and fill with pure cold as long as you can bear !!!!! The feeling if repeated is immense, we used to utilise this after a heavy 400m*4/ 200m *6 and 100*10 sprinting session, the hot / cold effect on the muscles is really soothing and aids internal mu7scular repair. REST AND SLEEP. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. Try taking a protein drink or Amino tablets before bed and utilise the Protein positive loading of the system for the overnight repair period, its obvious that more protein with in the system equates to a greater amount of muscle repair. Listen to Your Body for a Faster Recovery The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you dont have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we dont listen to those warnings or we dismiss them with our own self talk (I cant be tired, I didnt run my best yesterday or No one else needs two rest days after that workout; theyll think Im a wimp if I go slow today.).
Posted on: Sat, 11 Oct 2014 07:32:35 +0000
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