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The human body operates most efficiently when it is in balance or has achieved a state known as homeostasis.
As such, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However, for most avid exercisers, recovery is a limiting factor. The better you can recover, the sooner and better you can train.
The process of recovery (regeneration) gets less attention than it should. Every woman should have a systematic plan that includes recovery activities.
The following are simple tools you can implement to help your body recover better between exercises.
Cool-down
After exhaustive exercise, don’t stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10 to 20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout. This is especially important if your next training session is due or you have an event scheduled a few hours later.
Stretch
Stretching before exercise puts you at risk of damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the muscle fibres within the muscle-tendon unit. Such lengthening causes the tendon to lose much of its shock absorbency, thus increasing risk of trauma. However, stretching after exercise may help minimise muscle soreness and may even help prevent future soft tissue injuries. It will also allow the muscles to relax and return to their resting lengths.
Fuel meals
The muscles are primed for quick restoration of their fuel reserves immediately after exercise. Thus don’t wait too long to start eating foods and drinking nutritious fluids, eating carbohydrates and protein, which help the muscle tissues grow stronger. Fruits, energy bars, and sports drinks all contain large amounts of carbohydrate. Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking water before exercise. Continue to hydrate every 15 or 20 minutes during a workout. Ideally, these fuels should be consumed as quickly as possible upon finishing your session.
Sleep
There is plenty of evidence to show that lack of sleep can have an adverse effect on training. Establish a routine that will allow you get what you need to perform well. In sum, there are several measures you can take to better your recovery between exercise sessions. A combination these tools will guarantee best results.
Photo: www.liveactive.co.za
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