4 tips for a quicker recovery
You’ve stepped it up and are doing some pretty intense workouts. But instead of feeling energized, you feel stiff and exhausted. What gives? If working out is leaving you feeling sore and miserable, don’t just sit there do something about it!
Delayed onset muscle soreness (DOMS) can put a serious damper on your new lifestyle goals, and the older we get, the worse it becomes. This is because after age 30 our metabolism decreases on average 1% per year. A lower metabolism means you are not able to put on muscle or lose fat as fast as you once did. The same exercises you used to do with little soreness can now leave you struggling to get down the stairs. But before you get discouraged, check out these tips that will help you heal faster and feel better so you can keep on track with your new regime. Here are 4 proven techniques to keep you moving:
Supplement your diet
To speed your recovery, start with a high quality multivitamin, protein shake and fish oil or omega 3 capsules. These supplements can help fill nutritional gaps and promote muscle recovery.
Tip- Many dietary supplements have no research to back their claims and some can even have adverse effects on your health. Try to take supplements that can be found in natural foods and have ample support to back their claims.
Go to bed
If you’re active you need at least 8-9 hours of sleep a night. Sleep is an absolute necessity for your mind and body – without the proper amount your muscles will feel sore longer and you’ll lose the motivation to keep pushing yourself. The benefits of sleep go well beyond looking and feeling better. At a resting state your body repairs muscle fibers and utilizes fat – so even it feels like you’re not doing anything, you are! Remember the pillars of exercise: movement, nutrition and rest (sleep). No lifestyle program is complete without the proper balance.
Tip-Avoid drinking caffeine in the evening, try to maintain a steady sleep schedule and make the room as dark as possible for more quality rest.
Go for a jog – we’re serious
This is called ‘active recovery’ in the fitness world and it can be as simple as taking your dog for a fast paced walk or light jog. Active recovery means that by doing light exercise you are activating metabolic processes to promote recovery. At the very least, breaking a sweat will make you feel energized and more limber.
Tip- After light exercise stretch for 5min to extend your calorie burn and achieve improved results.
Roll it out
A foam roller is the poor man’s version of ART (Active release techniques). It will break down scar tissue and keep you mobile. You can literally jump on for a couple minutes and get a lot of the same benefits as a massage multiple times a day.
Tip- Foam rollers are sold with varying densities. A harder one will give you much better results and a deeper massage.
So get off the couch and hit the pavement for 5-10minutes, roll it out, stretch it out, wash down a multivitamin and omega 3 with a protein shake and go some rest. Not only will you feel better, but you’ll be set for a strong performance tomorrow.