Training changes such as but certainly not limited to: frequency, distance, new or old shoes, intensity, change of exercise type and variation of surface, all need to be considered in calculating your recovery time. Changes that lead to an increase of stress on the body, may mean you need to adjust training schedule and nutritional intake, to allow the body enough time to recover and repair between workouts.
Other life stressors can also influence your recovery such as: a new job, less sleep, new baby etc.
This Blog is not to replace you seeking specific personal professional advice, it is a guide only. These tips are by no means everything you need to know about exercise. For a beginner commencing an exercise regime please seek personalised professional advise for your situation. My aim is to share some tips I have picked up along the way. I’m hoping to help educate people that there is much more to consider, when going for a run, than just throwing on a pair of sneakers and hitting the pavement. Many people go on their Health Kicks or New Years Resolution’s without any preparation. As the saying goes “Failing to plan, is planning to FAIL”. Once you sustain an injury the damage is done, let’s try to prevent them, as well as help you feel better post work out and keeping you on track to achieving your goals. If you are unsure of how to do any of the listed points, feel free to get in touch with me, within my capacity I can assist or point you in the appropriate direction. Click here
Here are some easy things you can do so you are not so stiff and sore post work out.
- Warm up – I’m sure you have been told “don’t forget to warm up” but I find most people still don’t do it. If you understand a little of why then you might actually do it! Here’s why – Stiff or cold muscles suddenly thrust into vigorous exercise will suffer more microscopic muscle tears than they would if eased into a gradual build up of intensity. For the competitive reader, better blood flow will enhance performance, sound good? Then you know what to do.
- Stretch – You can do some gentle stretching before your activity, avoid intense or deep stretches as you don’t want to weaken the muscles or cause micro tears just prior to exerting full effort. For specific stretching guides explore this blog as I have posted and will be posting more descriptions on certain stretches and how to do them safely.
- Workout – Enjoy your activity and ensure that you are playing or training at the appropriate level for you.
- Cool down – Let’s get straight to the why?- it allows your body, particularly your heart time to adjust to your slower pace. This will give the heart and muscles time to realise the blood needs to flow slower, helping to avoid that light headed feeling or worse fainting.
- Stretch – To undo the tension build up from the workout ensure you always stretch as the final part of the cool down process. Focus firstly on the main muscles used the activity.
- Massage – Will help to passively release tension at a deeper level than stretching. It will enhance blood flow circulating nutrients to your muscles quicker hence speeding up the recovery. For enquiries on Body and Mindset Wellness Mobile and Corporate Massage service in Melbourne, Victoria, Australia Click here.
- Nutrients – Adequate nutrients with a well balanced diet will assist in the recovery from exercise as well as aid in optimal performance.
- Hydration – Staying well hydrated is essential as we are made up of 50-65% water, when you start to feel thirsty that is a sign you are already dehydrated. Ensure you drink at least 8 glasses of water a day, more when exercising or sweating large amounts.
- Electrolytes – Sweat will cause you to lose electrolytes, it is especially important when there has been sustained sweating for quite a long period of time to consume extra electrolytes. We can get some from our food, depending on the food choice. It’s not always necessary to add extra to your diet however for distance events, especially in sun exposure, you require water replacement as well as electrolytes. Be mindful of the electrolyte replacements that you select as some may have quite a lot of sugar in them. Here is a link to an article on coconut water and it’s ability to act as a natural sports drink. I’m not saying its the only option but it’s a great option
- Active recovery – Being active on the days after your workout, even if it’s a walk or some simple stretches, will help promote blood flow and speed up the recovery process.
I hope this has given you something to think about and may help you on the road to your success, happy training.
Body and Mindset Wellness – Corporate Massage in Melbourne, Australia
To discuss your requirements, please Click here or feel free to call us on 1300 796 940