Safe Bets
NUTRITION
PACE FOR GAINS
Consider your intensity of training. If
hypertrophy (building muscle mass)
is your goal and your workouts are
intense, it’s probable that in these sessions, your muscle fibres will develop
tiny tears which require healing in
THE 80-20 RULE
order for the hypertrophy to occur. Science tells us that recovery time for men
and women is different. On average,
women need 48 hours between intense
training; whereas men require 72 hours
in order for them to make gains.
u MASSAGE: If self-myofascial
release techniques are not
successful, it’s time to visit a
professional. A massage from an
expert may be just the thing to
help you recover and a regular
appointment might become the rule.
u CONSULT EXPERTS: If you’re
finding recovery is not being
achieved through your own efforts,
consult an expert. Your closest
expert is a trainer at your gym, but
you might need to consult someone
with even more expertise such as a
chiropractor, a physiotherapist, your
doctor or a specialist.
A balanced diet with protein,
carbohydrates and fat is essential.
Avoid prepared foods as much as
possible by preparing foods which are
as close as possible to the form in
which they grew.
R.I.C.E
Rest, Ice, Compression and Elevation.
These four elements are often simple
solutions for aches and pains and basic
injuries, in combination or on their own.
80% 20%
Unless you’re an elite athlete, your fitness plan should include you-time. Spend 80
percent of your fitness-centred time focused on diet and exercise and 20 percent on
time for you to enjoy your life. Relax, enjoy time with friends, have a beer and some
pizza, and take a day or two off from training.
BEYOND HOME:
AT HOME:
BY: GARRY BLAIN
REMEMBER:
Rest and recovery
are essential not
only for a healthy
lifestyle but as
an integral part
of your fitness
regime.
TIME FOR BED
Get those Z’s. Seven to ten hours
per night is required by most
athletes in order to provide mental
health and muscular recovery.
Remember that the sleep you
achieve before midnight is more
beneficial than the sleep after it.
GARRY BLAIN
GARRY BLAIN IS A LIFELONG LEARNER WHO, AFTER TEACHING SECONDARY
SCHOOL FOR 31 YEARS, CHANGED HIS FOCUS FROM ACADEMICS TO FITNESS. A CERTIFIED PERSONAL TRAINER AND FITNESS INSTRUCTOR, GARRY
FIRMLY BELIEVES THAT “IF YOU DON’T LOOK AFTER YOUR HEALTH, YOU’LL
LOOK AFTER YOUR ILLNESS.”
spring 2016 | wo magazine | 13