Share tips on how to resume a workout! If you’re feeling hurt or you’re disappearing from your workouts, here are some ideas to resume your workouts.
Hello friends! Happy Thursday! The last few weeks the pilot has been flying at night, so I’m really looking forward to the weekend. Now I’m so looking forward to the weekend when the kids are back in school. It’s such a nice break for homework and madness, and we have some interesting projects we’ve already struggled with. (I’ll share more details soon.)
In today’s post, I’d like to talk about the most important aspect of your workouts and all the hard work you do: RECOVERY.
It’s easy to forget that magic happens when we rest and recover. During the phase, muscle tissue can recover, you replenish energy reserves, and you will be able to make your next workout stronger and stronger than before. (That’s why constant intrusion into the ground will reduce profits. Your body needs time to rest and repair!)
Here are some things that will positively affect your workout recovery:
1) Sleep. Sleep is the cure for everything, right? You want to make sure that every night you deeply restore sleep. I like to sleep (my body knows and expects that sleep is the next stage of the process), turn off the technology at least an hour before bed (and read a real paper book), make sure ALL the light is blocked from the room (I use a mask for sleep, which closes the curtains), and crawl into bed, even if I want to sleep later and keep working on things. More of my favorite sleep tips – in this post.
2) Hydration and solid nutrition. Hydration greatly affects our body’s ability to recover after extensive workouts and workouts. Muscle recovery after a workout depends on water intake. When cells are dehydrated, recovery takes longer, which will slow recovery. It can also affect the recovery of heart rhythm after exercise. In this study participants either drank a sports drink after the workout, or nothing at all. In those who drank the sports drink, the recovery of heart rate was much faster. How much water do you drink? An easy way to remember this is to drink at least half an ounce of weight.
In terms of nutrition: make sure you replenish protein, good carbs and micronutrients (produce!) To facilitate muscle recovery and recharge your energy for your next workout.
3) Having a balanced workout regimen. This is my advice №1 for a speedy recovery! You need to make sure that you vary the intensity of your workouts to promote recovery as well as prevent fatigue and overuse of injuries. If we do the same thing over and over again, you may have changing movement patterns that can cause muscle imbalance and changes in movement = injury. Take a look at your weekly schedule and make sure you have a combination of days of high intensity, low intensity, rest, resilience and mobility. You check all the ticks! (If you need help setting up a training plan, take a look this free download I created.)
4) Mobility, stretching, yoga. There are mixed opinions and data about the benefits of stretching and mobility, but my philosophy is that if it works for you and you like it, do it! If you don’t like it, try finding other ways to make sure your joints are working at full speed throughout your workouts. I love Doc Jen for ideas on stretching and mobility!
5) Hot baths, sauna, magnesium or epsam salt are absorbed. It’s all that feels great, and a combination of these things can promote blood flow to heal sore muscles, reduce inflammation or help with soreness. Find what you like! Maybe it’s a massage, a hot bath with a book, a nap, yo-yo yin classes, anything that suits you. I AM A HUGE fan it is magnesium oil (it helps me sleep peacefully and you can also spray it directly on sore muscles) and bath soak from equilibrium (You can compile my FITNESSISTA code for an additional 30% with a discount that continues that day).
So tell me, friends: what is the most restorative aspect of your routine? What awaits you every week?
I liiiiiiiiive for a blanket for a sauna. I use it a few times a week and I always like it.