RECOVERY TIPS – POST WORKOUT

What is the difference between Exercise & Physical Activity?

Physical activity is bodily movement requiring skeletal and muscular movement as part of healthy growth and development, such as walking the dog, gardening, taking the stairs and doing housework.
Exercise is planned, structured and repetitive body movement performed specifically to improve and maintain physical fitness, such as a regularly scheduled program of running, strength training and stretching exercises.IT IS IMPORTANT YOUR LIFESTYLE INCORPORATES A BIT OF BOTH

One hour of exercise followed by sitting on your bottom for ten hours isn’t really the best example of a healthy lifestyle.

Daily movement or general activity can be one of the simplest and best things or your physical, mental and spiritual health.  However, longer bouts of physical activity or programmed exercise may still result in a small amount of muscle soreness & stiffness from exerting your body, that’s why post-workout recovery is part of a healthy exercise program.

It is always recommended that you work through an effective cool down post exercise to bring your heart rate down quickly & prevent dizziness from blood pooling in your veins.  A relaxing transition from exercise back to normal physical activity through light stretches, a few yoga poses, or soaking in a hot bath will physically and mentally switch you from intense activity to a comfortable, enjoyable rest.

Adequate fluids are important before, during and after exercise.  Drinking two to three glasses of water after a workout is recommended.

Good nutrition after exercise is just as important as it is beforehand, and helps muscles recover by replacing glycogen stores. Protein and carbohydrates within a couple hours of exercise are recommended, such as a peanut butter sandwich, cheese and crackers, or a meal that includes meat and vegetables.

Some muscle and joint soreness after a workout is normal and can be alleviated with self-care such as rest and gentle massage. But when you experience slightly harder workouts and therefore greater pain and discomfort, ice is key.  Ice treatment decreases pain & reduces swelling and inflammation by quickly reducing blood flow in the affected area, and reduces muscle spasm. Ice promotes healing after exercise for sore muscles and joints but is not recommended for those with circulatory problems or hypertension.

A foam roller is also a great post workout recovery tool.  This simple and inexpensive piece of equipment improves symptoms of muscle soreness, increases range of motion and decreases muscle contraction.
Using a foam roller post workout, speeds recovery and greatly lessens uncomfortable symptoms so you can return to your regular workout more quickly.