Woman use Smart Recovery Foam Roller to foam roll glutes while looking at fire place
[vc_row][vc_column width=”2/3″][vc_column_text]
Rest

 

Rest and Recovery are Key When Making Changes to Fitness Routine

With all the changes to indoor facilities, there has been a surge in outdoor recreational sports like hiking, trail running, and biking over the past few months.

While the benefits of outdoor exercise are immense, a change in routine may leave you feeling pretty sore and tired in the first few sessions as your body tries to adapt.

 

What’s Happening to Your Muscles?

Muscles that haven’t been worked in a while may go through a period of adaptation. During exercise, your muscles start to break down. This muscle micro-trauma can result in something called “delayed-onset muscle soreness” or “DOMS” for short and is entirely normal. When your body becomes accustomed to that type of exercise, the delayed soreness is often minimal.

Fortunately, you can do things to help relieve muscle soreness while your body recovers and repairs the muscle fibers.

 

What Should You Do?

Stretch

When moving tight muscles toward full length after a workout, you may experience resistance or pain. The purpose of a stretch is to have more muscle length available, otherwise known as full range of motion.

Try these:

 

Light Exercise

Active recovery can be important after a tough workout because it can help your body circulate waste products caused by rigorous activity while promoting blood flow and tissue repair. Be sure to choose activities that don’t get you winded or cause further fatigue to your muscles.

 

Active recovery can be important after a tough workout because it can help your body circulate waste products caused by rigorous activity while promoting blood flow and tissue repair. Click To Tweet

Try these:

 

  • Light Walking or Gentle Bike Ride
  • Standing Crosses with (light) SMART MEDICINE BALL (gently move the medicine ball up and down in front of your body, and then side to side)
  • Banded Walks (wrap a light flat band around both shins and side-step back and forth)

Massage: Foam Roll

Massage can also push out the fluid carrying waste products of muscle breakdown, encourage fresh blood to flow, and help muscle rebuild. In fact, massage following exercise can often improve circulation for up to 72 hours later.

Foam rolling is a form of myofascial release, which is a way to use pressure to release tension in the muscles, much like a sports massage. It’s not always feasible to schedule a sports massage right now, so having a foam roller as part of your smart recovery plan is a perfect alternative.

Try these:

 

Rest:

You should not only schedule days off from exercise, but focus on getting proper rest at night. When your body gets the recommended 7-9 hours, it produces much of its hormones and growth factors that can aid in daily muscle repair and recovery. In fact, rest is one of the most significant factors in the entire recovery equation.

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_widget_sidebar sidebar_id=”sidebar”][vc_single_image image=”5204″ img_size=”medium” alignment=”center” title=”Weekly Motivation!”][vc_single_image image=”5206″ img_size=”medium” alignment=”center” onclick=”custom_link” img_link_target=”_blank” title=”Pin It For Later!” link=”https://www.pinterest.com/pin/305259680998227415/?nic_v2=1a2H3P2TK”][vc_single_image image=”5205″ img_size=”medium” alignment=”center” onclick=”custom_link” img_link_target=”_blank” link=”https://www.pinterest.com/prismfitness/stretching-and-flexibility-workout/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Join Our Newsletter!

Learn about the latest news and tips from our Fitness Experts AND receive exclusive deals.

[/vc_column_text][vc_btn title=”Sign Me Up!” color=”black” align=”center” link=”url:http%3A%2F%2Feepurl.com%2FbkTYpj||target:%20_blank|”][vc_column_text]

Check Out Our Best-Selling Products!

[/vc_column_text][vc_column_text]

Read More from Our Fitness Experts!

[/vc_column_text][vc_basic_grid post_type=”post” max_items=”3″ grid_id=”vc_gid:1602166861146-b5333de7-9528-1″][/vc_column][/vc_row]

You should not only schedule days off from exercise, but focus on getting proper rest at night. When your body gets the recommended 7-9 hours, it produces much of its hormones and growth factors that can aid in daily muscle repair and recovery. In fact, rest is one of the most significant factors in the entire recovery equation.

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_widget_sidebar sidebar_id=”sidebar”][vc_single_image image=”5204″ img_size=”medium” alignment=”center” title=”Weekly Motivation!”][vc_single_image image=”5206″ img_size=”medium” alignment=”center” onclick=”custom_link” img_link_target=”_blank” title=”Pin It For Later!” link=”https://www.pinterest.com/pin/305259680998227415/?nic_v2=1a2H3P2TK”][vc_single_image image=”5205″ img_size=”medium” alignment=”center” onclick=”custom_link” img_link_target=”_blank” link=”https://www.pinterest.com/prismfitness/stretching-and-flexibility-workout/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Join Our Newsletter!

Learn about the latest news and tips from our Fitness Experts AND receive exclusive deals.

[/vc_column_text][vc_btn title=”Sign Me Up!” color=”black” align=”center” link=”url:http%3A%2F%2Feepurl.com%2FbkTYpj||target:%20_blank|”][vc_column_text]

Check Out Our Best-Selling Products!

[/vc_column_text][vc_column_text]

Read More from Our Fitness Experts!

[/vc_column_text][vc_basic_grid post_type=”post” max_items=”3″ grid_id=”vc_gid:1602166861146-b5333de7-9528-1″][/vc_column][/vc_row]

Similar Posts

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.