In my personal fitness training at home business in Boca Raton Florida. I’m always trying to inspire and motivate my clients to reach their fitness goals. Whatever the goals might be? Weight loss, strength, improving their cardiovascular fitness or becoming pain-free from a injury. I am always trying to teach them to help themselves. Lifestyle changes are very important for whatever the fitness goals are.
Recovery is the name of the game. Once you have completed your personal training session. What you do afterwards nutritionally, such as psychologically and physically determines how well you do for the following work out. Here are some suggestions that can help a client recover faster after a workout.
- Be consistent with your hydration. Drinking enough water throughout the day is very important for the body. First of all it has been stressed through exercise and needs extra liquids. Two muscles are made of primarily of water. It is very important to replenish the body afterwards. A good rule of thumb is.75 ounces of water per pound of body weight. So if you are a man that weighs 200 pounds multiply that by .75. That’s 150 ounces of water daily. If you’re a woman that weighs 130 multiplied up by .75 which equals 97.5 ounces of water daily. This number should be on the average. People that on a weight loss program are encouraged to keep hydrated. Because hydration helps with the fat loss cycle of a weight loss program.
- Getting enough protein. Remember muscle is also made up of protein. The body breaks down muscle when it exercises. it is a good idea to have protein with every meal to ensure proper recovery. Make sure you get a complete protein such as fish, skinless chicken, and lean meat.
- Supplementation is advisable such as omega-3 fatty acids( fish oil), vitamins and minerals, and protein powders. All of these are very personal and individual suggestions. Make sure to speak to a healthcare professional. This way they could recommend what’s right for you. Take account of digestive issues, allergies and the strengths of the supplements.
- Doing soft tissue work such as foam rolling, light active stretching and general walking. These modalities can help tremendously where bringing blood flow back into the muscle. Clearing the body of lactic acid buildup that causes stiffness and soreness. And restoring the length tension relationships back to muscles themselves. Getting a massage or taking a yoga class is suggested.
- Rest is probably the most underrated and important thing for recovery and athlete or trainee can do. Letting the body heal and recover by not doing anything but just relaxing. This is not only good for the body. Also is very important for the mind to recover and build itself also. Proper rest is very important in any kind of sport and activity. Meditation can help or a simple 25 minute nap during the day. Rest should be used for the regular trainee just as much at the advanced athlete.
Following these five important key suggestions can help a trainee recover for the next session. Following these key points ensures that the following work out you will make progress and break plateaus in your fitness goals.