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Training for Military Professionals
January 19, 2007
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Training With Partial Repetitions
January 18, 2007
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Which State of Change Are You In?
January 17, 2007
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Improve Post-Workout Recovery
January 16, 2007
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Get a Training Partner!
January 16, 2007
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Get Moving!!
January 10, 2007
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Swimming Workout
January 9, 2007
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Motivational Starter Guide
January 2, 2007
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How HyperStrike Helps You Lose Weight
December 23, 2006
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Burn More Fat with Circuit Training
December 20, 2006
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Assigning Weight (Load) to Your Workouts
December 20, 2006
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Knees and Toes
December 20, 2006
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Proper Progression
December 20, 2006
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Energy Systems Defined
December 20, 2006
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Gym Machines
December 20, 2006
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Improve Post-Workout Recovery
Many people warn about the dangers of overtraining. I believe that there is no such thing as overtraining, just under-recovering. Everyone knows that you have to put in hard effort at the gym, but the recovery phase is where your body actually gets stronger. Here are some suggestions to help you recover so you can keep working hard.
Get plenty of sleep. You usually hear that people need 8 hours of sleep a night. That may or may not be enough for you. A better way to judge is to sleep until you wake up on your own, without an alarm. Unfortunately that isn’t realistic for most people.
Take a nap. Try to find a quiet place to nap for at about 20 minutes. This shouldn’t be used as a replacement for not sleeping at night. Naps have been shown to increase alertness and performance. Try to find a dark, warm place where you won’t be disturbed. If you need to, get a blanket and an eye mask.
Meditate. Meditation has many benefits similar to napping. It helps alleviate stress and cam the mind. Some studies have also shown that meditation also lowers lactate production after exercise.
Take a shower. Actually take a hot shower (or bath) for 3 to 4 minutes and then a cold shower (or bath) for a minute. The hot water encourages blood vessels to expand and the cold makes them contract. Three to five sets of this speeds up your blood flow.
Fuel your recovery. Make sure that you are eating enough and that you are eating healthy food. If your body isn’t getting the nutrients it needs then it cannot recover. Ideally you will eat right after your workout.
Get a massage. A good sports massage on a regular basis is important. You should do it as often as possible. For a high level athlete, everyday. Realistically, most of us should try to go every month. In between massage sessions you should massage yourself with a foam roller.
Recovery is just as important as exercise. These are simple things that will really improve your performance and health, and keep you training.
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