recovery

Guest Post: 6 Strategies for Post-Workout Recovery

If you want to get the most out of your workout routine, you have to know how to recover properly. Your body needs some time to repair itself after every workout session, but you can speed up your healing if you include some critical actions in your post-workout period. We are bringing you a short list of actions you should take into consideration to restore your body more efficiently.

Eat Healthily

It is important to know how to manage your diet in order to get the best result. You need carbohydrates to get energy for your actions, so it is recommended to have them roughly two hours before the exercise. You will need them after your workout to regain your energy but in a smaller amount.

Working out creates micro-tears in your muscle tissue and you need protein to recover. It is crucial to consume enough protein right after your training because this is a critical period if you want to build up your muscles.

Rehydrate

75 percent of your muscle tissue is water. You have to rehydrate constantly during your workout to keep the performance of your muscles on a high level. Water stimulates your metabolism and expels toxins, so it is important to keep hydrating after a workout in order to prevent cramps and reduce muscle soreness.

You are losing a lot of water through sweat, especially if your workout routine is very exhausting. In that case, you should consider taking some sports beverages to substitute lost electrolytes

Take Extra Vitamins and Minerals

You should consume additional vitamins and minerals during your post-workout period in order to enhance the recovery of your muscle tissue and to reduce muscle soreness. Vitamin C is an important antioxidant and its consumption right after training speeds up your recovery. Minerals like zinc, iron, calcium and magnesium also help repair bones and muscle tissue after a workout. Magnesium is especially important during the post-workout period. It is important for many functions of your body, including the creation of the chemical called ATP. When you are exercising, ATP releases energy that serves as fuel to your body. It is important to control the level of magnesium in your body after exercising in order to prevent muscle cramps and loss of energy. You can easily control it by taking magnesium supplements after your workout sessions.

Get Enough Sleep

There is no quality workout without quality sleep. Your body and mind need an everyday reset in order to work properly. It is recommended to go to sleep and wake up at the same time every day. A good 8-hour sleep is the right amount of time for your body to balance the hormones level and eliminate the feeling of mental and physical tiredness. Anabolic hormones, which are important for muscle building, accumulate during sleep, and catabolic hormones, which are responsible for muscle wasting, accumulate if you lack sleep. So make sure to get a good sleep every night in order to properly recover your muscle tissue.

Massage

Massages can be very helpful during the post-workout period. It helps your body recover more efficiently because it improves blood circulation, reduces muscle soreness and provides you with a feeling of relaxation. You can combine massages with aromatherapy to get beneficial results. Aromatherapy massages provide you a unique experience of total physical and emotional relaxation. During this type of massage, you are being exposed to the calming scent of essential oils and a gentle massage provided by a professional therapist.

Meditate

The post-workout period is the right time for meditation. After you have got rid of stress and feel exhaustion and happiness caused by endorphins, it is much easier to concentrate and dive in to find your inner self. It is important to calm down and find ourselves in this fast-paced world and the feeling of fulfillment when you accomplish that during meditation is thrilling. You will get in touch with your inner self faster and deeper if you meditate after your workout. You will be more aware of every part of your body, so just close your eyes and concentrate on your breathing.

You don’t have to work out hard in order to get the results. Instead of that, you should work smart. Create a schedule of your weekly activities. Find enough room during the week for proper sleep, meditation, workout sessions, quality meals, and always find enough time to recover from a good workout.

Scarlet is a passionate writer and regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

Understanding The Relationship Between Mind and Body For Better Health

If there is one goal which we would all generally agree to being important, it is to remain as fit and healthy as possible for as long as possible. However, put this way, it doesn’t really tell us much. The truth is that there is much more to it than it at first appears, and getting to grips with that is the first essential step towards understanding it more fully. As it turns out, anyone who wants to improve their health in any big and lasting way will benefit massively from understanding a little about the psychology behind it all. Fortunately, such psychology is easy to understand and will help you with any health goals you hope to achieve. Let’s take a deeper look into the world of psychology to understand the relationship between mind and body a little better.

A Two-Way Relationship

It is often helpful to think of the relationship between health and mind as a yin and yang situation. In one sense, being healthy helps to promote a more positive psychological outlook, and improves mental well-being. But at the same time, fostering a healthy mindset is always going to improve the effectiveness of any decisions you make regarding your physical health. It might be beneficial to visualize the mind and body relationship as a swinging door: no matter which way you push it, it comes back the other way with equal force.

Alternately, you might want to go the way of certain spiritual traditions, and consider the mind and body to really just be two parts of the same machine. Seen from this perspective, it makes little difference what you do for one or the other. Improving your mind strengthens your body, and boosting your physical health likewise brings about more positive and beneficial states of mind. We all already know that getting the mind and body in harmony can have hugely positive effects. This is made all the easier by considering that they are really just one thing anyway. Understand the basic nature of this relationship as well as you can; it will help you no matter what you attempt to do to improve your health.

Building A Strong Foundation

Seen from that viewpoint, it is clearly beneficial to try and build a strong foundation from both the physical and mental sides of the equation. If you look at http://trainingtips.com/strong-foundation/ you will get a good idea of what we are going for here. The better the foundation, the starting point, the more effective any subsequent actions to improve one’s health will be, so this is worth looking into at your earliest convenience. In truth, there is practically no end to what you can do to bring about this harmonious foundation – but there are particular first steps which are worth attempting.

For a start, it is a good idea to try and clear both mind and body of any particularly toxic substances. In the physical realm, this means avoiding any genuine toxins which your body probably doesn’t appreciate having inside it. In many cases, this is extremely difficult to do, especially if those toxins are highly addictive substances which you have been dependent on for some time. If this applies to you, consider visiting somewhere like www.orlandorecovery.com to try and rid yourself of the addiction. It might take a long time, but it will be worth it.

On the mental side, getting rid of toxins means working to remove the basis of unhelpful and damaging thought patterns. This, again, is for many people the work of a lifetime. You might even say that useless mental chitter-chatter is something of an epidemic human disease. Nonetheless, you can make small changes each and every day to gradually do away with these types of thoughts. Take up a meditation routine, even just half an hour a day, and you will be well on your way with this side of the bargain.

Keeping The Balance

Your main mission now is to continue to try and keep the balance between body and mind as you work on improving your health. There are countless fitness and health goals which you might be set on achieving. Regardless of what yours are, you should try to ensure that you always work towards them with both body and mind in the center of the issue at all times. This will ensure that you do not focus too heavily on one to the detriment of the other – a common but often unseen flaw which upends many attempts to improve one’s health. Put simply, you need to work on both improving your physical and mental well-being at the same kind of pace.

The Physical Side

When it comes to looking at improving your physical health, there are a number of easy and common changes which you might want to make. If you feel that you have become sluggish, then the first port of call will be to simply get moving in whatever way you can. This might mean going for a jog every other day, or it might even be something much smaller, to begin with. Whatever it takes, make sure you go at a speed which will not cause too much stress to either side of the equation. Take it as slow as is necessary in order to enjoy it, but as fast as you need to in order to see those changes you want to see.

The Mental Side

Of course, in tandem with this, you will want to think about tending to your mental side. This means continuing with that daily meditation practice, for a start. But it’s also a case of keeping stress at bay, killing it the moment it arises within you. This practice alone will do plenty in terms of keeping you centered and healthy, and you might be surprised at what a difference it really does make overall.

Health only comes to you when you focus in a balanced way on both your body and mind. Focus on those aspects of wellbeing which tend to both, such as good nutrition and plenty of rest, and you will be well on your way to greater health.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

You Shouldn’t “Walk Off” An Injury

While often used as a comedic device, the idea of being able to “walk off” an injury is nevertheless a persistent one. Trip and fall while out running? Walk it off! Stretch too far during a yoga class? Walk it off! However, here are some reasons you shouldn’t walk off an injury.

The whole idea is based on a fundamental lack of understanding about the human body. While there are some injuries which are temporary – momentary spasms of pain that will recede on their own – there is a huge threat caused by trying to “walk off” an injury that can’t be walked off. Of course, you have no way of knowing if the injury you have sustained can be walked off before you try it – but what happens if you give it a go, and what harm are you doing if you’ve calculated incorrectly?

Think About R.I.C.E.

You’re more than likely aware of what “R.I.C.E” means in an injury capacity, but if not, let’s be clear – it’s not this:

What it actually stands for is the way that you should handle an injury:

R – Rest
I – Ice
C – Compression
E – Elevation

While you might think you will always know which injury needs the R.I.C.E. treatment and which doesn’t, you’re probably incorrect. R.I.C.E. is not just for those sudden, sharp injuries like turning your ankle – it should also be used for gradual stress injuries, that you might not even notice are building up.

As a rule, if you feel persistent pain – no matter how mild – in any area of your body, it needs to be R.I.C.E-d.

Strength Through Rest

You might think that because you work out regularly, use supplements like AlgaeCal, and have done your research, then you know best. You know that resting an injury can sometimes be worse for it than anything; back injuries, particularly, have a tendency to get worse rather than better if you cease all exercise.

However, learning about the AlgaeCal plant calcium side effects and researching the latest exercise techniques does not mean that you have the power to see into the future. How do you know the pain you’re experiencing in the moment is the kind that won’t benefit from rest?

Put simply: you don’t. It’s great that you have educated yourself on the supplements you should be taking if you exercise regularly and know your way around dealing with workout aches and pains, but you can’t predict the future. It’s far better to stop the moment you feel pain and make a clear-headed assessment of what’s happening to you.

Pain Isn’t Embarrassing

As mentioned at the beginning of this article, the “walk it off” line is often used in comedic terms – i.e. someone walks into a door and is told to “walk it off”. This suggests that pain is an embarrassment, the fault of the person who is feeling the pain.

This isn’t the case. It might be embarrassing to trip over while running, but the pain itself should never be a cause for shame. Bodies go wrong. We make mistakes, miscalculate, and hurt ourselves – it’s completely natural. What is embarrassing is trying to carry on when your body is telling you to stop, thereby inevitably making life worse for yourself. Don’t fall into this trap; if something hurts, stop, evaluate, and then make a decision on how to proceed – no matter what anyone else thinks.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

3 Ways To Alleviate Running Pain

Running is a hard, but enjoyable past time for us. It gets us fitter, it makes us feel good by releasing endorphins into our system, increasing our quality of life overall! However, like any sport, running does come with pains and aches, some more serious than others. There are many different ways to alleviate running pain, and here are the best 3 ways to do it!

Get The Right Pair Of Shoes

Running shoes are incredibly important for the well-being of your legs. They properly distribute the weight of your feet across the sole and support your feet, unlike normal trainers. This is important because naturally, humans run on their feet! But in shoes, we run flat footed, and over extended periods of time, this causes damage to the feet themselves, the ankles and the knees. If you’re not running very often than a normal pair of running shoes will do you fine, but if you’re a more regular runner you need to get specially fitted shoes! Companies like FleetFeetSports offer fitting services and can find the perfect shoe for you, eliminating the risk of getting any foot related issues!

Stretch Out After Each Run

Stretching is also a very important component of running. When you exercise, your muscle contract and relax, however, due to the intensity of exercise your muscles don’t fully relax, instead they keep slightly contracted all throughout your run. If you get back from a run and don’t stretch out, you will continue to feel pain in your legs! Stretching forces your muscles to stop their constant contraction, meaning that you can relax and not have any problems. As an example, many runners will have stumbled across problems with the dreaded iliotibial band, causing a clicking whenever the knee is bent. This can be incredibly debilitating, however, if you purchase a foam roller from companies like Trigger Point there are stretches you can do to slowly nurse the IT band back to full health!

Get Physiotherapy

This is the last line of defense in alleviating injuries, and should only be done if you really need it! Physiotherapy differs from person to person as each problem is unique. However, they do offer medication and exercises after a consultation and examination of the problem you are having. Then a physician will take you through the necessary things you need to do. The treatment can often include massages and other muscular stimulation exercises. If you want to find out more about this topic, because it is very complex and specific, go to PainEndsHere.com. Companies like this are able to offer professional help for those that need it. So, if this applies to you then you should definitely reach out to one of these businesses.

So there you have it! The three best ways to alleviate running pain, any of these are guaranteed to make your pain go away. However, if it is more serious you need to make sure you see a doctor because you can’t remedy everything yourself! If you’re looking for other ways to avoid injuries when preparing for a run, read this.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

5 Tips For Getting Back On The Track After a Muscle Injury

Things are going well. Your running times are improving all the time, you can feel your body adapting to the demands of the sport, and you’re confident that all in all, you’re on the right track (hey) for running success. And then you feel a twitch in your leg and, just like that, you’re laid up and unable to run. There are two options in this scenario: you can lie down and bemoan your luck, or you can do all you can to get back up and running as soon as possible. Let’s take the second option, and get back on the track after a muscle injury.

Keeping Things Cool

If you’ve injured yourself now, then you’re fortunate that it’s summer, because things are about to get pretty cool. When you have a strained muscle, ice will be your friend. How you do is up to you; you can get an icepack and target the sore spot exclusively, or you can be brave and have an ice bath. Settling into a bath of icy cold water might not sound like much fun, but it has bags of benefits before your injured muscle, including boosting your all round recovery, boost circulation, and even give your happiness levels a lift too.

To The Core

You might have a massage to help you unwind, but to recover from a muscle injury? It’s true. A deep tissue massage will relax your muscles, which will soothe the pain of the injured area, and also get those deep-lying toxins and tight muscle areas moving, too. Beyond speeding up your recovery, there’s another obvious advantage to getting this type of massage; you’ll feel extra relaxed, which might be important when you’re not able to release those tensions through long running sessions.

Stretch it Out

Stretching is an underrated tool for runners. For starters, if you make stretching part of your everyday routine then you’ll be greatly reducing your chances of getting injured; indeed, it’s because of inadequate warm-ups that cause most injuries to happen in the first place. When you are injured, stretching will help strengthen your muscles in a low-impact way. When you get back to running, your muscle will be stronger and less like to be re-injured if you’re stretching every day!

To the Pool

Everyone knows how important momentum and being in the “workout groove” is when you’re trying to build endurance and prepare for a long race. If you’re lying on the couch every day, then by the time you get back on the track you might have lost the edge you’ve gained during your training. As such, head to the water when you can’t run. It’ll cause no troubles for your legs, but will help you stay active and build up your endurance. And who knows: you might fall in love with swimming, too.

Rest

OK, last tip: when you’re injured, it’s extra important that your patient and get plenty of rest. If you neglect to do either of these things; then you’ll run the risk of having a relapse as soon as you’re back running. Not what you need!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Exercise Shouldn’t Leave A Mark… For Too Long

Often, exercise can feel punishing and painful. When you’re pushing your body to its limits, it’s easy to see how you might feel a small amount of discomfort. But, of course, this comes with getting fit. And, it’s something you just have to bear. Though, you shouldn’t be having to deal with too much pain out of the gym. A lot of people find themselves sore after working out with weights. And, this is very common. But, this type of pain isn’t one that will slow you down. Likewise, it’s not the pain we’re interested in. Instead, the focus of this post is the pain you shouldn’t be feeling after your exercises. And, what you can do to make sure you never feel it.

 

Unfortunately, a lot of exercises are complex and difficult to perform. This can make it a big challenge for people to make sure that they aren’t going to cause damage to their bodies. When you perform something like a weight workout incorrectly, you are putting too much strain on your joints, muscles, and bones. One of the best ways to avoid this sort of issues is through the use of a personal trainer. This sort of professional can teach you how to perform your exercises correctly. And, they can even give you tips and advice to help you improve for the future. One session could be enough to keep you safe. So, this is definitely worth investing in.

 

Of course, sometimes, you can’t control injuries. And, not all injuries come from performing exercises incorrectly. A great example of this is running. Not a lot of people realise, but running on hard roads and paths will force their joints to ensure constant impact. Over time, this will damage the joint, making it harder to move and causing pain. Along with this, impact activities can also damage your bones. To help alleviate this, you can consider using a supplement. It’s hard to find AlgaeCal side effects online, making it a great start for this effort. Supplements like this contain calcium. This essential nutrient will help bones strengthen and limit the chance of damage.

 

A lot of people are very stubborn when it comes to injuries. It’s easy to feel reluctant to go to see a doctor when you’re hurt, thinking it will heal, and everything will be fine. But, often, small injuries can often develop into something much worse when they’re ignored. Regardless of the time you have, it’s very important to see a doctor when you’re hurt by your workouts. This will help you to recover as quickly as possible. And, it will also give you a chance to get some advice from a medical professional. Doctors can discuss health and fitness with you, helping you to come up with new ideas.

 

Hopefully, this post will help you to start working on making your exercises less painful. A lot of people ignore this aspect of their life. But, it’s worth working hard to make sure you don’t have to deal with the pain of recovery or injuries. It’s worth being aware that a lot of issues can be completely avoided with the right work.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Get Your Workout Mojo Back With These Simple Tips!

Even the healthiest, most active people in the world go through periods where they don’t get as much exercise as they should or would like to. Whether it’s because of a busy period at work, stress in your home life, or perhaps some sort of illness or injury, there’s nothing wrong with being forced to take a break from your workout routine. However, the problem often arises that people find themselves unable to get back into the swing of things after any kind of extended hiatus from exercising. Getting back into your workout isn’t always easy, and it can often be so discouraging that many people give up on it entirely. However, that doesn’t mean that there aren’t things that you can do to get back into it. Here are a few simple pieces of advice to help you can your workout mojo back!

Start slow

If you’ve taken some kind of break from exercise, then it’s a good idea not to try and leap straight into the kinds of workouts that you were going before. This is because you’re probably at least a little bit out of practice, meaning that you’re probably going to end up straining yourself or, at the very least, getting discouraged. Start slow and build your way up and you’ll find that it’s much easier to stay motivated. Not only that but you’re going to allow your body the chance to used to exercising again. It won’t actually take that long before you find yourself back into the swing of your workouts again in a big way!

 

Build your strength

Spending any length of time without doing any exercise can often leave your body a fair amount weaker than it was before. Luckily there are things that you can do to help build up your strength. If you read some AlgaeCal calcium supplement reviews, you can see that they can often help to increase bone strength and make physical activity much easier if you’ve spent time unable to do it. Of course, these kinds of things are far from miracle cures, and you should definitely discuss with your doctor before making any changes to your health. However, there are certainly ways in which supplements like this can help you to build up the strength you need to get started exercising again.

 

Find someone to motivate you

Of course, sometimes the reality is that the reason that you find yourself unable to work out isn’t physical at all. Instead, it’s purely psychological. This could range from feeling out of practice and used to spending your time being less active, to feeling as though you’re unable to achieve the same levels of fitness that you had before. If that’s the case then what you really need is someone to motivate you and push you to achieve what you’re truly capable of. This could be a close friend, a workout buddy, or even a personal trainer. The important thing is that you find someone who is able to motivate you to achieve the things that you really want and to do what’s best your life and your body.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Avoiding Nasty Workout Injuries

Exercising is a great way to boost your overall fitness, but it isn’t always positive. There is a dark side of working out, and it is known as suffering an injury. Simply put, exercising places the body under a lot of physical strain, and the stresses can cause things to snap. When they do, it’s painful and very damaging to your health. Thankfully, they are avoidable as long as you follow a few simple rules. Even better, you can find a selection of them underneath.

Stretch Sufficiently

There is a difference between stretching and holding the stretch to give your muscles ample time to warm up. If you’re doing it as an afterthought, there is a good chance of an injury occurring. For starters, there needs to be enough strain to get the blood pumping around the body. The increased blood flow should heighten the muscles’ temperatures, and that will boost flexibility. Hopefully, this will be enough to prevent any unnecessary strain while you exercise. As a rule, there isn’t a one-size fit all policy regarding time, but 20-30 seconds is usually suitable. Also, don’t forget to target as many muscles as possible. The more you leave out, the higher the chance of a tear or sprain.

Cool Down

Almost everyone will warm up before working out, yet they won’t cool down. Now, copying the professionals is enough to put anyone off a cool down for life. The last thing you want is to jump in an ice bath after a ten-mile slog. However, their recovery process is a lot more advanced, and you don’t need to follow suit. In truth, a five to ten-minute walk which includes a couple of stretches should suffice. All you’re looking to do is replace the oxygen debt and lactic acid in your body. If they are present the next time you exercise, they could lead to a lot of pain.

Take PT Classes

‘PT’ stands for physical therapy and it might be the difference between substantial damage and staying injury free. You should know that PT isn’t only for people who need to recover from an injury. In fact, lots of people use it to avoid one in the first place as a weekly session acts as a safety net. The best physical therapist establishments all take on pre and post care patients, so there is no need to wait until it’s too late. The people that get ahead of it tend to avoid the nasty injuries which can sideline you for weeks and months.

Don’t Overload

In your quest to get fit, there is the temptation to take on too much work. Because having a rest day doesn’t feel productive, you might want to exercise every day. Although it’s commendable, it isn’t smart. Injuries happen because of wear and tear over time. By working out more, you’re increasing the tension that you put on the body.

The best option is to train hard over the course of a week, but take a rest day in between sessions. After all, the body needs to take a break too.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Rehabilitating After An Injury

Fitness is and should be a major part of everyone’s life. After all, we only have one body, so we need to do our best to keep it healthy. Sadly, bodies let us down even when we are trying to help. What does this mean? It means that the likelihood of an injury is higher when you exercise. In a cruel twist of fate, looking after your health can jeopardize it in the short and sometimes long-term. There is nothing much you can do to prevent an injury apart from accepting it as a fact, but there are some things you can do for rehabilitating after an injury.
However, there is a lot you can do during the recovery process to make sure it never happens again. If you want to learn more, just take a glance at the following tips. They could be the difference between a long stint on the sidelines and a swift return to form.

Rest

As soon as you suffer an injury, your brain jumps forward in time. For some reason, instead of concentrating on the present, you want to think about the future. ‘When will I be fit again?’ ‘How long before I can start training again?’ These are questions that everyone asks themselves, but they are more of a hindrance than a help. The reason is simple: they push you back into action before you’re ready. No one likes to hear it, but rest is the first step on the road back to recovery. Yes, sitting down doing nothing is boring, and it makes you stir crazy. Still, it also makes you healthier because it gives your body time to recuperate after such a massive shock. Your muscles might twitch, yet you should ignore it for your sake.

Start Slow

When you do start training again, it’s imperative that you take it one step at a time. Again, there is a rush to skip a couple of stages in your attempt to regain full fitness. However, the more you try, the higher the chances of another injury. Whatever your method of choice, it’s important, to begin with baby steps and work your way up to walking. If you have a muscle injury that stops you from lifting weights, don’t try and bench your maximum asap. The strain will put too much pressure on the muscle, and it will snap, either literally or metaphorically. The same goes for cardio or any exercise.

Build Back Strength

There is one thing you need to know about an injury: it allows the muscles to atrophy. Simply put, atrophy is a fancy word for weaken, and the muscles do it because they are sitting idle. Of course, you have to give them enough rest time to let them recover, so atrophy is normal. But, you also need to build back your strength before you do any strenuous activity. Okay, there is no reason to train your body within an inch of where it was previously. Still, you need to be functioning at seventy to seventy-five percent of your maximum. Otherwise, you won’t have the strength of endurance to compete.

Change Your Diet

Your diet is what gives you the fuel to recover. Why? It’s because your body turns the food into energy, and circulates it to the muscles. As a result, you will struggle to regain your fitness if you don’t eat the right foods and take in the proper nutrients. For the most part, lots of people eat balanced diets with a range of nutrients. For example, white meat with potatoes and vegetables pretty much hits all the major food groups. But, consuming the same things often isn’t enough when you have an injury as the body needs more fuel. That’s why people turn to supplements to help hit their targets. A substance like creatine is a full of protein, a nutrient that aids muscle growth. However, other, less popular supplements also have a big role to play. Cod liver oil and vitamin tablets don’t sound as sexy, but they are just as important. Oh, and don’t forget about water. Without enough water, your body can’t function properly, so you need to drink a lot.

Consider Surgery

The about Dr. David Halpern page might not seem relevant, but it can be in certain situations. For obvious reason, you want your injury to recover naturally. And, you don’t want to have to recover from an injury and surgery at the same time. The problem is that the body is good, but it isn’t always infallible. Sometimes, it just won’t be what it needs to do for a variety of reasons. If you feel like your body is failing you, a surgeon like Mr. Halpern might be on the cards. Of course, it’s a big decision that needs a lot of consideration beforehand, but it should be a consideration.

Don’t Forget Mental Fitness

A physical injury will always make you think about your physical health. After all, if your body can recover, then you will be back in business. What most people don’t realize is that recovery is also about your mental health. Simply put, you will never fully recover until your mind catches up with your body. Sure, it’s possible to go to the gym or compete, but you will only go through the motions. To get back to your best, you need to get over the trauma of the injury. The shock might be small, but it’s enough to put you off for life in some circumstances. So, training your mind to get past the mental blocks is a huge part of your rehabilitation. Techniques like meditation and reflection are age old tricks which should help. Also, staying positive is another useful aid.

Try And Understand

All of the above is bound to be confusing, as it should if you’re a layman. However, you should try and follow it as best you can for the sake of your health. If you comprehend the steps, you are more likely to avoid the mistakes. After all, knowledge is power.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Workout Recovery: Don’t Sweat It!

Every time you workout, you create tiny tears in your muscle tissue. This sensation is known as DOMS or the delayed onset of muscle soreness. Because of these microscopic tears, it’s vital that you recover properly after exercising. Otherwise, you will never fully reach your full potential, and that is a frightening thought. So, to help you out, we have come up with 4 of the best ways to recover after a workout. If you take these into consideration, you will feel like a million dollars. In fact, you’ll feel better!

Exercise Gaps

We know what you’re going through because everyone makes the same mistake when they’re over enthusiastic. You want to get fit, so you push your body to the limits. Yep, it feels like you’re doing the right thing at first, but then the stiffness starts and you can’t move. Simply put, you can’t exercise every day without feeling some pushback from your body. That’s why it’s essential that you leave gaps in between your workout plan. Do you like to go to the gym on Monday? Cool, but give it a miss on Tuesday. Or, do something that is less intense so as not to overload your body.

Hydrate

There are two things the body needs after a workout. One is nutrients, and the other is water. We will get onto nutrients in a moment, but let’s focus on H2O for now. When you exercise, your body uses what water you have in store to fuel the process. So, when you finish, you suffer from an H2O debt or dehydration. A lack of water will prevent your body from recovering from your last session, which is why you need to take on water. The average amount for a man is 3.7L a day and 2.7L for a woman according to www.mensfitness.com, but it should increase if you’re working out.

Refuel

Once you have enough water on board, it’s time to aid the recovery process with nutrients. As you know, the food you eat helps your muscles repair after an intense session. However, if you don’t eat the right foods, you won’t take on the proper nutrients and your body will suffer. This is where https://www.discountsupplements.ie comes in handy. Thanks to their range of protein products, there is no need to worry about your diet. Of course, you need to eat a variety of well-balanced foods to maintain your fitness. But, if you think you aren’t hitting your targets, there is always a supplement or two.

Sleep

Yep, sleep is the final piece of the jigsaw. You might not know it, but bedtime is the only chance the body gets to switch off. Sure, it doesn’t stop working altogether, but it does slow down. Plus, it also uses the time to regenerate muscle tissue. If you can develop a routine, your body will recover twice as quickly as it once did in the past. Yep, that is the importance of sleep to gym junkie.

As long as you follow these simple rules, post workout aches and pains should be a thing of the past.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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