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    Workout Recovery Tips

    October 30, 2013

October 30, 2013

Workout Recovery Tips

Best Suggestions for Recovering from a Workout

Now in this blog post, I’m going to give you my suggestions and what works for me.  You may be very different, so take what you need from this and implement it as needed.

A couple of things I’ve noticed the last couple of months, is that when I did doubles several times a week, my body’s endurance obviously went up.  Now, before somebody jumps on me about this, I will tell you that I was very conscious of my body, and listened to it when I needed to and didn’t overdo it.  What I learned was that I was capable of more than I thought, AND in order to do doubles, I had to make sure that I recovered the proper ways.

Tips to Recovering From Your Workout

  • P90X Results and Recovery Drink:  My number one tip and product I use is the P90X Results and Recovery Formula. p90x-recovery-drink It’s a traditional 4:1 carb / protein mix that you need to consume within 60 minutes of finishing your workout.  Now granted, if your workout doesn’t leave you feeling exhausted or you have a lot of weight to lose, there may be days you don’t need it.  But if there’s a chance you think you’re going to be sore tomorrow, USE IT!  It’ll cut down on it greatly.  It has simple and complex carbs for optimum energy recovery and to help keep your muscles from being sore.  It also has a high P.E.R blend of proteins to act as building blocks for muscle repair and growth.  Generous levels of vitamins, including the antioxidant vitamins C and E, to add to the prevention of muscle soreness and to assist in repair and growth.  If you want a sample of this, just contact us and we’ll help you out.
  • Foam Roller or Rumble Roller:  This was introduced to me during P90X 2 for the first time.  I must say, I had seen theserumble roller before but had no idea how amazing they were.  It’s a great way to workout the lactic acid and knots your body likes to build up and hold on to.  Now if you keep up with this on a regular basis, you’ll find it an enjoyable experience.  If you don’t, you’ll may find it very painful at times.  The more pain, the more your body needs it.  My calves are one of my “hot spots”, I find rolling those to be the most painful.  The trick is, when you find that hot spot, hold it there and breathe.  Very slowly and gradually, start to work it out until the pain goes away.  If you’re doing workouts like P90X, Insanity, Asylum or T25, you’re going to have sore spots.  This is a very powerful tool.  I prefer the Rumble Roller you see pictured, you can get a regular smooth roller if you want.  The Rumble Roller is effective with the knots to really get in to the muscle.  Here’s a video that shows me using it.
  • Inversion Table:  This was introduced to me from a friend I play basketball with.  When you’re doing a lot of jumping and teeter hang upbanging (like in basketball or your workouts) your back, especially lower back, can get tight. I have arthritis in my lower back so it bothers me from time to time, and the inversion table is a great help.  It really stretches your back out as well as serve as an ab machine (inverted crunches).  Be careful of the cheap ones.  I bought a Teeter Hang Up inversion table, as recommended by my buddy.  When you’re upside down and hanging, you don’t want to be cheap on what’s holding you.  Here’s a video on the one I have.
  • Chiropractor:  I also have a friend who I play ball with who is a chiropractor. Some of you think they’re whack jobs or not real doctors.  I used to think that, too, but if you can find a good one, they’re the real deal.  Much like the inversion table, he helps me stay in alignment.  I only go maybe once or twice a month for maintenance, but once you start to understand your body, you can tell when something is out of whack.  Bryan is a life saver, and Alisha and I both use him.
  • Hot Tub:  Last year, we bought a used hot tub from a reputable dealer in Charlotte, and I will tell you two things: it was the best thing we’ve EVER bought and getting a used one will save you a TON of money.  Jacuzzi tubs would be a good substitute here as well.  With the hot tub we have, it’s a larger one, so it has several different seats with different jet assignments on each one that are great for your back and shoulders.  On the one we have, there are two very powerful jets that you can use alone that I like to use on my legs, hamstrings and calves.  This particular jet is so powerful, it acts like the rumble roller we talked about earlier. With addition of heat, it helps relax the muscle while also working out the lactic acid and knots.  I will tell you now, that there have been times where I just about jumped out of the tub, the jet hurt so bad, due to the work my legs had done that day.  But when I got out, I felt amazing.  Hot Tubs, baths, etc. are great things to implement into your weekly recovery routine.  I can say it’s a true game changer.
  • Massage: This is self-explanatory. It’s the same as the rumble roller and hot tub where you’re working out the lactic acid.  I love massages, but unfortunately don’t get them as often as I wish.  Married couples, give each other massages. Save some money and continue to build that bond that we talked about a couple weeks ago if you’re working out together.

Now believe it or not, these are my recovery methods.  I would also suggest adding in some yoga or stretching weekly as well.  If you’re doing a program with us, you have it scheduled in already and should be good.  These are my tips, it’s what works for me, hopefully it’s been helpful and given you some ideas!

 

NC Fit Club