Rider Fitness with Tiffany Henwood
week 11
Recovery/Post workout
More than 80% of the time I see people finishing their training session dripping in sweat and puffing, this part is great, but they then proceed to gather up their water and towel and head straight for the shower or car. No cool down. No stretch. No recovery.
Recovery after exercise is essential for the repair of muscle and tissue as well as building strength and avoiding injury. Self Myofacial Release, those bright blue rollers you see in the gym.
- stretching increases blood flow to the muscle, delivering nourishment and eliminating exercise byproducts.
- active recovery or cool down, basically continuing to move for 5 min or so after exercise, helping to reduce stiffness.
- fluids, although most of us drink during exercise, it is important to continue to re-hydrate post workout, perhaps even some electrolytes like coconut water to replenish lost nutrients.
- after depleting your energy stores it is important to refuel if you expect your body to recover and repair, to be ready for your next session.
- rest, give the body time to recover, especially after weight training. Get quality Sleep.
- sauna, relax mind and muscle
Most people hate the stretching part of a workout, but I have never understood why !! For me it has always been a part of my daily life. Being a Gymnast for many years before discovering horse riding, set me up with the discipline and desire to take care of my body so that it could perform again the next day. Every session I do with my Clients, either Personal Training or Group, includes post work out stretch and recovery. Even if its only a 5 – 10 min stretch. If you incorporate it into your daily routine it becomes the reward at the end of a hard session. Personally I use a combination of static stretches (you stretching your muscles yourself), PNF (propreoceptive neuromuscular facilitation) basically contract and relax, but you need a partner for these ones, and I recommend only doing these with a skilled Personal Trainer, and of course, SMR (the blue roller that will be your new best friend). It is like a massage you provide for yourself, putting a particular body part on the roller and then maneuvering yourself back and forth to roll along the muscle. It can also be used for some postural correction and chest stretching.
Most gyms will have a stretch chart on the wall in the stretching area so take a look and DO some of them. If you train outdoors or at home, email me and I can send you a great chart of stretches.
I will show you some basic SMR techniques you can use everyday.
Legs
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??Back
?Posture
Active recovery in my opinion is very important for those high intensity workouts that leave you huffing and puffing and scrambling for your water bottle. Active recovery is just slowing your pace, walking, rowing etc at a slow pace, encouraging circulation , nutrient and waste product transport through the body, in theory helping the body to repair and refuel.
Drinking enough fluids and replacing lost nutrients. While water will do the trick and it is the most important nutrient for life and has many functions, like regulating temperature, lubricating joints and transporting nutrients, it is a good idea to consider some electrolyte replacement as well. During exercise we lose a lot of fluids and nutrients, in the hotter weather you will need a lot more than in the winter, but it is important to stay hydrated no matter the season. I personally go for coconut water, as it is 100% natural and contains all the vital electrolytes in abundance. There are many sports drinks available but they come with the added mountain of sugar, flavours, colours and additives we really DO NOT NEED.
Eating soon after a training session is beneficial in a few ways. Protein post workout is important for muscle repair and recovery. Again I prefer the more natural sources, be it a hard boiled egg or 2, some chicken or tuna, or a high quality all natural protein powder with no added nasties. Carbohydrates such as fruit, post work out, help to restore glycogen levels. Carbohydrates are the body’s preferred fuel for higher intensity workouts, as such are depleted after a tough session.
Good quality rest !!! I hear your snorting and thinking ..REST… who has time for that… The important thing is to make time for good quality rest/sleep. For mind and body. Resting allows the body to naturally recover and repair, our bodies have amazing capacity to take care of themselves if you allow them time. Making time for good quality sleep is as easy as organizing yourself a little better, and going to bed instead of watching hours of the all important TV shows, or Facebook, or any other modern time- waster. There is debate about the magic number of hours to sleep a night, and it varies with your age, but I try to stick to 7 hours a night. There will be times that you feel you need more, like when you’re ill or injured, and times when you don’t get the magic seven. Listen to your body, if you’re tired, SLEEP…don’t have another coffee or Redbull to stay awake, and do whatever it is that cannot wait till tomorrow.
Rewarding your hard-working body with a peaceful sauna session or a massage can go a long way to aiding your body’s recovery as well as allowing your mind to rest. Research states that sauna sessions can aid recovery as your muscles and mind will relax. Its also good for detox, glowing skin and, some research leads towards an improved immune system. All that aside its a great way to unwind and recover after a long day and hard training. I’m quite sure we are all aware of the benefits of massage for relaxation and muscle tension relief, but we do not schedule it into our training when we should. Keeping your body performing well and feeling free from pain and restriction, as well as tending to your injuries and imbalances, can all be achieved with the help of your chosen practitioner. Be it Osteo, massage, physiotherapy, myotheraphy or any practice you choose, they will help you maintain your body.
Hopefully you begin to consider your post workout recovery a little more, and put some of these ideas into place in your own training.
Till next time
Train Hard. Eat Well. Rest.
