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January 13, 2018

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5 Fast Tips: The Importance Of Recovery

July 14, 2017

 

Todays training session is a hard one, we're gunna be sitting down, resting, and eating good food to replenish the body! Hahaha! 

 

Why does no one believe that, to get the results you're working so hard for, this 'training session' needs to be scheduled into your week, and also, daily routine!

 

The fitter we get, the quicker we start feeling results, the further we decide to push and forget that our body, and our mind, needs a break.

 

Anything to do with body composition, or sports performance, really is science. What we can't physically see is when change and progress happens. 

Rest and recovery are critical components of any successful training program. They are also the least planned and underutilized ways to enhance performance.

Visualize this. You want bigger biceps, so you pick up a weight, get curling, and pretty much, stretch your fibers out to their max, this is called overload. Thats not where the growth happens.  

Resting that muscle group, feeding them adequate fuel to rebuild and replenish themselves, and foam rolling or stretching to lengthen the fibers out and back to their usual form, AND a good night sleep . Thats how the change happens. So when we repeatedly go hard in the gym, go hard, go hard, go hard, you're missing out a vital ingredient to continued progress...... REST AND RECOVERY. 

Below is 5 reasons and tips, why you should spend time adding decent recovery time into your training schedule...........

 

*Hear me go into more detail on these points on my podcast, Fighting Fit with Kerrie Christie, out on iTunes now!

 

"Rest and recovery is also an important aspect of an exercise program because it allows the body time to repair and strengthen itself in between workouts. It also allows the athlete to recover, both physically and psychologically"

 

1. SLEEP

Sleep is the most important time to recover. Adequate levels of sleep help to provide mental health, hormonal balance, and muscular recovery. You need to get enough sleep, which is between seven to ten hours for most athletes. Everyone has individual needs based on their lifestyle, workouts, and genetic makeup though.  

When we sleep, our growth hormone production increases, which speeds up recovery.

Fun fact..... Hours spent asleep before midnight are proven to be more effective than hours spent asleep after midnight.

 

2. HYDRATION

Water is so so important for our body, its hugely effects our health, energy, recovery, and performance.

dehydration can lead to headaches, overheating, and muscle fatigue.  The easiest way to check if your staying hydrated enough,,..... check your pee, if its dark, drink up! If its light in color, keep drinking your doing it right! 

Water will flush out all the toxins and waste in your body, and help carry good nutrients around the body. 

If you struggle to drink water, carry a bottle with you all day and try sip as often as you can. Avoid any artificial flavorings and stick with a lemon or a lime to give it a little bit of flavor.

 

3. NUTRITION

Food has the ability to make or break your goals.  It can help heal, or poison your body. 

After a workout, 

One of the reasons you may feel tired after exercise – because the glycogen fuel tanks are running low.

Glycogen attracts water in a 3:1 ratio, which means that recovering muscle is three times as hungry for water as it is for glucose.  Eating carbohydrate-rich foods with high water content accelerates the refueling process, allowing you to exercise frequently.  Hydrated muscle tissue is also less likely to develop cramps, which are not only painful but can significantly slow down the recovery process.

One of the reasons you may feel tired after exercise – because the glycogen fuel tanks are running low.

After we train, our muscles are like nutrient sponges, whatever you eat will go directly to your muscles that are dying to be replenished.  Thats why after a workout, having a snack packed in your gym bag, will help speed the recovery up straight away, my favorite post workout snack, a protein shake and an apple. 

 

4. FOAM ROLLING *FANCY NAME...... SELF-MYOFASCIAL RELEASE

Foam rolling is a form of self-myofascial release. Fascia is fibrous, connective tissue that binds your muscles, bones, nerves and joints that can form soft tissue adhesions over time or as a result of injury. This buildup can lead to trigger points, tightness and pain.

Using a foam roller, will increase flexibility, relieve tightness and pain, help you prevent injury, relieve stress and recover faster.

 

 

5. STRETCHING

Stretching, like foam rolling also will help with flexibility. 

It also increases blood and nutrient supply to the muscles which reduces soreness.  

It has a massive part to play in good posture, by lengthening out the muscles, it stops them staying tight and pulling the skeleton into bad postural positions.

 

 

 

 

 

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