170915: Recovery After Exercise

Recovery after exercise? WHY

This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row. However I believe in training the same muscle twice if its doing a compound movement and not isolating. Lighter weight as then heavier as its been proven to assist in recovery.

Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate. A high quality undenatured from New Zealand grass fed cows is ultimately the best as it maintains the highest amount of amino acids and nutrients for the bodies recovery. Trace minerals, vitamins and minerals are vital through each day.

Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

Get High Quality Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. This is another reason why I have Adaptogen herbs and minerals as they assist the Adrenal glands for recovery and stress on the body.

Active Recovery; For example after a big leg day, some people like to go for a walk or swim the next day for recovery to get blood and nutrients to the area.

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Benefits of Undenatured Protein –

http://www.immunehealthscience.com/undenatured-whey-protein.html

http://www.protein-powder-review.com/undenatured-whey-protein.html

Adaptogenic Herbs for Body Stress and Recovery –

http://www.chiro.org/nutrition/FULL/Adaptogenic_Herbs.shtml

Reference – Sports Medicine Recovery –

http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm

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