TRAINING Fitness
RAMP UP YOUR
RECOVERY
Let’s get straight to the point: most amateur fitness
participants spend too much time training and not enough time on
rest and recovery. Essential to any workout, rest and recovery are
the two aspects of a workout many of us forget to factor into our
fitness plans. Without them, fitness gains and sport performance
are compromised. Case in point - in fitness classes, it’s common for
some members to leave the class as soon as the end-of-class stretch
begins. These people are neglecting an important component of
their fitness regime - the chance for the body to begin to recover. To
complete the recovery process, consider the following suggestions:
For myofascial release, use a foam roller
or a GRID (a small plastic roller with
quilted padding) to roll out some of your
injuries or tight spots.
OBSESSION ISN’T HEALTHY
Don’t over train. Spending hours in
the gym may work for the professional
athlete with an entourage of experts to
ensure physical, mental and spiritual
wellness but you don’t have that luxury.
Think about enjoying one or two days
a week away from the gym, recovering
from your work outs. Obsession leaves
little time for recovery.
Build in time for a coffee, a sit and a
chat. Often the advantage of a fitness
club that is overlooked is its social
benefits. Taking time to sit and chat with
fellow members allows you to relax and
recover from your workout, and make
connections about common interests
or day-to-day events.
12 | whiteoaksclub.com | spring 2016
u
AT THE GYM:
TREAT MUSCLE TENSION
Obsess
Much?
SNACK
Have a small snack of
about 200-250 calories
within the first few
minutes of completing
your workout. The snack
should be comprised of
protein, carbohydrates
and fat; a great example
is a handful of almonds
and half a banana.
If your gym has a whirlpool, use hot
water therapy to help you work out
those kinks. The whirlpool may also
allow your brain a quiet time to relax.
STRETCH
Throughout your workout, you’re compressing
muscles. Stretching
returns the muscles to the
length they were at the
beginning of the exercise,
a process that reduces
soreness and in fact,
prepares the muscles for
your next workout.
HYDRATE
Replacing lost fluids is
essential both during
exercise and after. It’s
a simple way to allow
your body to recover and
support your bodily functions. Don’t over-consume
too quickly. Water is the
most effective choice but
smoothies work too.