RECOVERY IS AN IMPORTANT ASPECT OF TRAINING
It is always a superb feeling after you do any intense workout.
You feel happy, satisfied and stronger.
After that intense workout, now it's your turn to payback to your body by giving it time to recover and support it by recovery stretches.
PURPOSE OF THIS BLOG :
SLOW DOWN in order to SPEED UP.If you wish to achieve your Health Goal - Be it - reversing any medical conditions, running, cycling, weight loss or muscle gain - You must learn to slow down in order to speed up and get optimal benefits.
The purpose of this Blog is :
To help understand the importance to slow down in order to keep going fast and strong.
Avoid Over Training and maintain your Fitness Levels.
To help understand the importance to slow down in order to keep going fast and strong.
Avoid Over Training and maintain your Fitness Levels.
To Avoid Injuries.
To talk about the pointers for those you ignore rest in their training.
It in turn may impact their Heart Rate and May give them injuries.
When we train on a regular basis, there is Lactic Acid Formed in our Muscles, there is Co2 Deposit in our lungs and there is Free Radicals and Toxins in our Gut.
We need to get rid of these on a regular basis in order to maintain and improve Fitness Levels.
MEANING & BENEFITS OF RECOVERY :
Recovery is not equal to staying idle.
Its a process where you Relax your Muscles.
Its a process where you flush out the CO2 from the lungs and blood stream.
Its a process to Stretch the TIGHT MUSCLES in order to maintain and improve your Fitness Levels.
Its a process to learn to be RESILIENT and balance high and low impact workouts.
Its a process to get your HEART STRONGER by giving it time to rest and relax.
Its a Process that helps you Maintain your FITNESS LEVEL as its important to slow down in order to keep going strong.
Its a Process where you Avoid INJURIES.
WAYS to RELAX AND RECOVER from your regular training :
Easy Yoga Stretches :
You breathe in Oxygen and get that to the muscles and blood stream.
Adopt the poses as per your body flexibility and strength.
Its should be the relaxing poses and not tough ones.
Adopt the yoga poses with expert guidance - in sync with your regular Training pattern.
Breathing Workouts :
Very effective workout to Increase Blood Oxygen Levels.
Stick to basic Breathing workouts :
1. Deep Breathing.
2. Anulom Vilom.
3. Kapal Bhati.
4. Bhramari.
Try to master these breathing process and increase the time - 5 to 15 minutes.
Very effective workout to Increase Blood Oxygen Levels.
Stick to basic Breathing workouts :
1. Deep Breathing.
2. Anulom Vilom.
3. Kapal Bhati.
4. Bhramari.
Try to master these breathing process and increase the time - 5 to 15 minutes.
Cross Training - Cycling or Swimming or Walking :
If you are a runner, cycling can be a cross training for you.
If you are a runner, cycling can be a cross training for you.
But Cycling can also be a very good workout - So do define the intensity of cycling and do it easy.
Walking is the best workout and the best recovery if you are training with Strength Workouts and are into HIIT and Running Mode.
Weekly Detox of your Gut :
A Healthy Gut is the root reason behind a Healthy Lifestyle and is a one of the reason behind your Fitness level.
When we train, when we workout, when we eat food, when we are exposed to the surroundings, there is free radicals and toxins deposit in our system.
We need to push out and flush out those toxins and free radicals from our Gut in order to have a healthy Gut.
When we train, when we workout, when we eat food, when we are exposed to the surroundings, there is free radicals and toxins deposit in our system.
We need to push out and flush out those toxins and free radicals from our Gut in order to have a healthy Gut.
Warm Shower :
Releases the LACTIC ACID formed in the muscles.
Releases the LACTIC ACID formed in the muscles.
Avoids Acid Reflux due to that acid.
Have a warm shower after your workouts and on the recovery day too.
Oil Massage :
To stretch and relieve the Tight Muscles.
To release Lactic Acids in the muscle.
To oxygenate the muscles.
Few examples of Recovery Yoga Poses.
One of the best stretches is to perform at lest 10-20 SURYANAMASKAR with each stages holding for at least 10-20 seconds.
More correct the posture, more OXYGENATED your body would feel.
Other beneficial stretches are : COBRA, MOUNTAIN, CHILD POSE : Hold each for 10-20 seconds and repeat at least 5-15 times.
SUPERMAN POSE, DANURASANA, MARCHING, PAWAN-MUKTA ASANA, WORRIER POSE, LIZARD POSE, holding each posture for at least 10-20 seconds.
It's recommended to hold each pose for few seconds and breathe so that oxygen is circulated in your muscles. Muscles get deprived of oxygen after an intense workout and starts to fatigue. In order to soothe them, it's very important to stretch and rejuvenate your body so that it can recover, get rid of the fatigue and get ready for the next workout session.
RECOVERING OR OXYGENATING YOUR BODY.
RECOVER WELL and Keep your body Happy :)
Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness
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