Are you tired and sore after a workout? Do you find it difficult to get your muscles to relax quickly? How often do your body take its time to heal?
Active living is good for your health, your stress levels and your ability to move your body. Exercise is essential for your mental, physical and emotional well-being. How can you make sure your body is healthy and active?
Tip 1 – Sleep
It has been said many times that sleep is essential for recovery. The body and the “brain” have time to recover, sort through daily events/information, build muscle and allow your organs to rest. Muscle does not grow during exercise, but it does during rest. Your immune system, reaction time, cognitive (brain), function, and stress response are all enhanced by sleeping. Your body’s most important aspect of recovery is sleep. It is recommended that you get 7-8 hours of sleep each night. The more active you are the more sleep your body will need. Allow your body to recover fully.
Tip 2: Eat Protein
Protein is the most critical macro to aid in the repair and replenishment of your body’s depleted energy. Your body uses amino acids to repair, grow, and recover your muscle tissue from exercise. This will help you not only recover your muscle but also make it stronger.
Some protein favorites:
- You can have chicken, turkey, steak, turkey, turkey, or any other mammal meat.
- Any type of fish, shellfish, or meat (salmons, cod, halibuts, trout and Mahi-mahi), clams, lobsters, crab, etc.
- Lentils, beans, chickpeas, seitan, tofu
- Peanuts, almonds, macadamia nuts and walnuts.
Tip 3: Stretch/Mobilize
Most likely, you have heard about the importance of stretching. But how often do you stretch? Your muscles contract when you exercise. Your muscles tighten after you stop exercising. This is why your muscles feel stiff and sore the next day. After every workout, stretch and mobilize your muscles. It is a good idea to stretch and mobilize your muscles at the same time as you exercise. This will allow your body’s healing process to begin without sore or tight muscles.
Here are some great tips for stretching out and moving.
Stretching: Hold stretches for at most one minute. It should be uncomfortable and difficult because you will be stretching tight muscles.
Mobilizing: Get a softball, or lacrosse ball. Locate a good spot and place the ball there for at least two minutes. This is a great exercise that you can do every day. Place your psoas on your belly button, and then roll half an inch to the right or left. Then, place your QL (quadratuslumborum), which is the muscle that connects from your lowest rib to just above your pelvis. It’s also known as the iliac crown.
Flossing: Another great way to mobilize your body is by using a floss band. These are great for flushing nutrients and blood into specific parts of the body. If you are interested, ask one of our coaches for assistance!
These are great ways to improve your recovery, increase muscle mass, and remain flexible. Enjoy your day, friends. Follow me on Instagram for other information on staying active and recovery- www.chiseledmagazine.com.