Do you feel sore and beat up after your workouts?
Naturally, you will feel bouts of fatigue and muscle soreness post workout, but it shouldn't be debilitating.
Your training should be fun, invigorating, and empowering.
Here are 5 ways you can recover faster from your workouts:
#1: SLEEP QUALITY
The quality and quantity of your nighttime slumber is number 1 priority for recovery. Aim for 7-9 hours of sleep each night, especially on the days you work out.
#2: HYDRATION
Believe it or not but your muscles are made up of approximately 80% water! Dehydration is a killer of gains. Sip, sip, sip and make sure you hydrate!
#3: MOVEMENT
The WORST thing you can do when you are sore is move LESS. Walking, stretching, light foam rolling, trigger point release will help move nutrients into your blood stream to promote adequate blood flow and growth at a cellular level. Walk MORE!
#4: NUTRITION
You are what you eat. (I firmly believe this) make sure protein consumption is where it needs to be for you. A recommendation to gauge how much protein you might need: Males, take your body weight and multiply by 1.0-1.5. Example: 180 lb. male = 180 grams of protein daily Females, multiply by 0.6-0.8 Example: 150 lbs. = 90 grams of protein daily.
#5: STRESS REDUCTION
Exercise is a stress on the body but a very good one. Breathing drills, meditation, body tempering (hot & cold therapy) etc. are great sources to help your mind and body rebound after a tough training session. If you are constantly sitting in a sympathetic state (fight or flight), you will have a hard time recovering from your workouts to come back stronger for the next.
I hope this finds you in a healthy state of mind and helps you out.
One of my favorite quotes and our mantra at the studio this week: "We treat our body rigorously so that it will not be disobedient to the mind." - Seneca
The body is the vessel to acquire all we desire in this world; it is our greatest form of transportation.
How we think is how we feel, how we feel is how we move.
Take care of your mind and body today. It is precious.
In your health and fitness,
Coach Mike