Maximize Your Exercise During Recovery

Do you want to get the most out of your Barre3 or CrossFit workout? Would you like to swing the tennis racket or golf clubs more often with less pain?  Are you the weekend warrior competing in triathlons, marathons or centuries?

Research—and common sense—shows that the key to performance is not only in the training, but more importantly in how effectively and quickly you recover from those killer workouts.  Think of recovery techniques as the legal form of performance enhancement.  Your training regimen MUST include a recovery regimen—these are two parts of the whole.

8 Keys to Workout Recovery

1. SLEEP

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

2. HYDRATION

Your body also requires water.  The Institute of Medicine recommends that men drink 13 cups or 3 liters of fluids per day; women should drink 9 cups or 2.2 liters per day. This does not include the additional amount required due to loss from exercise.  The most important thing is that you do not get thirsty as this is a sign that you are already dehydrated.

3. NUTRITION

Your body requires proper nutrition properly timed.  The American College of Sports Medicine recommends 25 grams of quality protein with 0.5 to 0.75 grams of carbohydrate per pound of body weight within the first 30 minutes post-exercise.  Your body requires 0.7 – 0.85 grams of protein per pound of body weight, preferably spread out over 5 meals (~every three hours), to develop muscle mass.

4. MOVEMENT PREP and STRETCHING

Strength and power without flexibility means you are an injury waiting to happen.  But, you should not stretch before warming up (studies show it makes you temporarily weaker).  Thus, you must incorporate a movement prep/dynamic stretch routine prior to any workout.  After you’ve warmed up, then add the static stretching and a foam roller, to break up knots and further release tension.

5. CRYOTHERAPY

Whole Body Cryotherapy (WBC) is a research-proven cold therapy that triggers your body’s natural pain and inflammation fighters.  Chill in a cold air sauna for 3 minutes, and your body activates its restorative process.  The results are relief from pain and inflammation, accelerated muscle recovery, boosted energy levels and vitality, increased metabolic rate and elevated well-being.  There's a reason every professional sports league is rapidly replacing ice baths with cryotherapy.

6. MASSAGE (PROFESSIONAL) AND SELF-MYOFASCIAL RELEASE (FOAM ROLLING)

Many put off a massage till we are so tight we can barely move. Don’t wait that long. Get therapeutic massages to prevent that in the first place.  No Pain – No Gain: myofascial and deep tissue sport massages will release tension and improve range of motion.

7. Normatec compression therapy

Compressed air massage boots designed to massage legs to reduce soreness, help flush lactic acid/fluid build-up, improve circulation and prevent/reduce early stage varicose.  These boots have been widely adopted by the athletic industry--they flat-out work!

8. CHIROPRACTIC

Heavy lifting over the years puts an enormous amount of torque on your joints and spine.  Structural issues can lead to muscular issues and vice versa.  Chiropractors can take almost anything that’s out of alignment and set it right again. Invaluable to preventing serious injuries before they happen.

Sources

http://www.coreperformance.com/daily/recovery/5-recovery-secrets-of-endurance-athletes.html

http://www.todaysdietitian.com/newarchives/110413p18.shtml

http://www.livestrong.com/slideshow/1008372-11-easy-postworkout-snacks-science-work/#slide=1

http://www.gssiweb.org/Article/sse-120-recovery-techniques-for-athletes

http://www.livestrong.com/slideshow/1011244-top-10-moves-recover-workout/