In this
blog I am going to talk about recovery work. When we exercise, muscles are
tearing apart but this help them to get bigger and stronger as they heal.
Soreness only means there are changes occurring in those muscles.
When you
exercise, heart rate increases to circulate more oxygen at a quicker pace. The
more you exercise, the more efficient the heart becomes.
So you see
how important is training. Don`t get me wrong here – I love training. But as
much as I love training I know how important is recovery and my rest days off
gym.
Just to
give you some recovery ideas:
+stretching
+foam
rolling
+deep
tissue massage
+yoga
+powerwalk
+swimming
+sauna
+cold
shower/hot shower
+good
quality sleep at least 8h
+having a
nap during the day if necessary
+last but
not least good quality organic food and supplements
I personaly
love stretching, foam rolling, massage, yoga and powerwalk. I apply cold/hot
shower before bed most of the time too and if I have a chance I go to sauna. I
make sure that I sleep at least 8hours a day and if I can`t match that I will
try to have some little nap during the day or in the afternoon.
I stretch
after every workout and than in the evening before bed. Same with the foam
rolling. I am trying to do some yoga lately, at least 1-3 times a week and I
can`t believe the results! I feel fantastic!! I am stronger than ever.
I do weight
training four times a week and one or two times I do drills – very fast, intense
workout but very short for example hill sprint, skipping rope, box jumps,
kettlebell swing, TRX pull ups straps, TRX press ups straps all done in
15-20min. Without any rest. I call it active recovery.
I would
definitely recommend you at least one deep tissue massage a week, you would be
surprise by the results. Find a good masseur and chiropractor and take care of
your body.
I also take
my Udo`s Oil Blend Omega 3-6-9 for recovery. I`ll take 2tbsp every morning with
my oatmeal and another 2tbsp in the afternoon and evening with my meals – just sprinkle
on salad or I`ll use it in my smoothie. These Omega 3 6 9 fatty acids help you
to recover faster from your workout or any demanding exercise. I am big fan of
all good fat and love my Udo`s Oil. I have been using it for nine years now and
it has been a great addition to my diet. I take my food seriously.
It is very
simple – what you put in – you`ll get. So take care of your body and your
health and your body will take care of you. Don`t be afraid to rest if you feel
tired. Don`t beat yourself up in the gym. Always leave something in the tank when
you train so you are excited about your next workout. Don`t demonstrate
strength in the gym, train for the strength. Listen to your body. And take your
rest days seriously too!
