10 Tips to Muscle Recovery
…..so you’re 3 months into your workout after battling long work hours, taking care of kids and trying to keep a house clean. You’ve made it at least 4 days a week to the gym without skipping a beat and you’ve been noticing some stellar changes in your physique. Well, congrats!! Positive vibes are all around you and nothing is going to prevent you from your next fitness goals right?? Until…..
One night you find yourself having to bend over like a 90 year old woman just to tie your shoe because you did too many heavy deadlifts in a Crossfit Class! Does this sound like you? What about your shoulder that possibly burns when you try lifting it laterally out to the side, or above your head from doing too many bench presses without stretching properly? How about your abdominal area that’s become so constricted from too many core exercises and is now causing major groin pain?
I’m your classic stubborn old school die hard when it comes to not missing a workout no matter where I’m at. I love how exercise makes me feel, not only physically from the endorphins, but also mentally after a long day of work. But, what if all of us did nothing to enhance recovery after a strenuous session of weight lifting, or even long distance running? Don’t you think at some point something will change and limit your progress? Yes, I think it would.
What if you’re someone new to this whole exercise world and become injured? Can you afford to miss work? Can you afford to put the weight back on that you worked so hard to take off? My guess is probably no! Who has time for that?
I’ve forced myself over the years into resting against my will. If anyone knows soreness it’s me. I’ve done everything from teaching aerobics on bad wood floors in gyms, to lifting heavy weights in my own exercise program and performing hundreds of deep tissue massages on my clients for the last 24 years. If I don’t rest, I don’t make money. So what can I share with you?? Listed below is a small list of practices that I never miss in my quest to stay injury free. Recovery is important and you will make greater gains in any exercise program if you prevent acid build up in the tissues. Sometimes less is more. Check this out and see about incorporating some into your week.
JAIME’S TOP 10 RECOVERY LIST AFTER EXERCISE….
Massage will not only feel good, but it will enhance total body circulation by decreasing how sore you really would be if you didn’t. It will speed up recovery and help you to make greater gains by even increasing your flexibility. So book a good massage!
2. Drink Magnesium Powder at night
Magnesium I speak a lot about. I truly believe that all of us are so deficient in this mineral whether you exercise or don’t. Magnesium will help relax your tight muscles and also help you sleep deeper at night. Pick up Garden of Life Magnesium Powder at Wholefoods or your local Health Food Store.
3. Hot Sauna
I love using my Sauna at the gym after lifting heavy weights. It not only mentally relaxes me, but sweating out toxins from the environment sounds even better to me. Use the sauna no longer than 20 minutes, and be sure to rehydrate extra afterwards to avoid dehydration.
4. Light Cardio Cool Down
I will always try and walk at least 10 minutes slow after a hard core 6 mile run or even after a heavy session of lifting weights. It will slow your heart rate down and help move along any acid hanging out in the muscles. It’s very easy to do before you end with some stretching.
5. Rub Organic Peppermint Oil On Joints
I love Peppermint Oil! Peppermint Oil acts as an anti-inflammatory, which helps alleviate pain and inflammation. I will usually rub it around my hips, ankles, wrists and even abdomen before a day of physical work and before most of my workouts. Try it!
6. Buy Proteolytic Enzymes
Enzymes are so very important for every cell function in your body. If you’re eating a lot of protein, or even lifting a lot of weights…these enzymes are like little Pac Men eating away at any unwanted fibrin in the body. They’ve been known to help shrink cysts and fibroid tumors in the body. I will usually take mine on an empty stomach every morning before I eat with lime water.
7. Eat enough Lean Proteins
If you’re exercising and want to build any kind of muscle, you need your healthy lean proteins. I will usually eat meats that are easy to digest and are organic. I will eat Wild Organic Turkey, Wild Flounder and sparingly eat Organic Lamb. Make sure you’re getting enough to supply the demand being put on your body based on your weight and activity level.
9. Good Old Stretching
If you’re like me and don’t have the time for a full yoga class, than basic stretching of all your large muscles at home or at the gym is very easy to do. Make time after your workout to play some chill music and zone out while your muscles relax. Try and hold all your stretches for a least 30 to 60 seconds.
10. Drink plenty of WATER
Sometimes it’s hard to drink water if you’re not thirsty. But, if you’re working out and sweating like a pig…you need WATER! I always have water ready to go when I’m at the gym and ready afterwards on my drive home. Water will help flush out toxins from your training and will also increase your metabolism.
There’s my top 10 list for now. I’m hoping to add Cryotherapy to my regimen this year. I will keep all of you posted on those treatments and other helpful tips that may help any of you that suffer from tissue damage.
With more than 24 years of diverse experience in the health and wellness industry, Jaime has
dedicated her life to caring for and enabling people to increase their overall wellness.