01 Aug Recovery – The Key To Maximizing Your Results
Posted at 20:04h
Many people search end over end for the program that will help them reach their goals. They’ll try different diets, supplements, and workout routines, looking for the right combination that will deliver the best results. Typically, the committed will see results. Some more than others. Unfortunately, in some cases, even the hard working people won’t see the results they desire. This leads to a lot of frustration and rightfully so. From my experience when I see people working hard and not getting the results they desire, they are missing one key component to their routine. Their dedication is sometimes a curse when it comes to their training. What I’m talking about here is recovery. Many people who train hardcore don’t do the right things or take enough time to recover from their workouts. Usually, when they don’t see the results or they hit the plateau, they wind up doing more and more, only to stress themselves out even further. In this article, I want to give some not so obvious tips (everyone should know sleep and water are essential for recovery) for you to enhance your body’s ability to recover so you can get the most from your workouts and meal plan.
1) Soft Tissue Therapy – Foam rollers, lacrosse balls, and other self-myofascial release gadgets are abundant in gyms today. When you workout, you’re breaking the body down so it can build itself back up. Getting soft tissue treatment on off days is a great way to ensure the muscles do not tighten up but also increase blood flow to the areas to increase recovery. Everybody should take at least 10 minutes a day to do some form of soft tissue treatment. My favorite methods are Active Release Therapy, Voodoo Floss Bands, and Deep Tissue Massage. While Active Release Therapy is best in my opinion, if you’re on a budget or don’t have an ART specialist in your area, voodoo floss bands are a great investment. They are more convenient and more effective than foam rolling. If you’re training really hard, make sure you’re taking your soft tissue treatment just as serious as your workouts.
2) Curcumin Extract – The spice Turmeric is really popular these days. Everywhere you look now there’s some advertisement for Turmeric. It’s showing up in a lot of the new supplements being released for good reason. Turmeric has a nutrient called Curcumin, which is one of the healthiest nutrients we can consume. Its biggest benefit is its anti-inflammatory properties. Inflammation has been called the silent killer by many health specialists. Many people are walking around in a constant state of inflammation. While inflammation does have it’s purpose, chronic inflammation is very unhealthy and puts you at risk for many health issues. When training really hard, the body will become inflamed (which is why you’re stiff and sore afterward). Taking curcumin daily will help keep the body’s inflammation response from going crazy, allowing you to feel better faster. I suggest everyone add curcumin extract to their daily diet, you’ll thank me later.
3) Proteolytic Enzymes – Enzymes are responsible for everything that goes in the body. They are the catalyst for chemical reactions. Like curcumin, the proteolytic enzymes are great for its anti-inflammatory properties. It helps by removing damaged proteins from joints and muscle tissues which are causing the inflammation response. By removing these, the body is able to heal and recovery much faster. I take Wobenzyme M which is bit pricey but worth the investment.
4) Magnesium/Epsom Salt – Magnesium is one of the most effective minerals we can take. It’s involved in so many processes in the body. It’s also been said around 90% of the population is deficient in it. Magnesium helps with the central nervous system (which gets taxed when training really hard). It also has a calming effect. Many people who struggle with anxiety can see some benefits by supplementing with magnesium. Not only does getting magnesium through diet and supplementation show benefits, but taking a magnesium salt (Epsom salt) bath is also great for recovery. Whenever I’m really sore I’ll take in 2 cups of Epsom Salt and soak for 20 minutes before bed. This helps my sore muscles relax. It also helps me sleep better which is also key to recovery. I usually recommend at least one Epsom Salt bath a week (and an additional one if really sore).
5) Active Recovery – Many people love working out so much, the thought of an “off day” makes them sick to their stomach. I was one of those people for many years. The good news is, active recovery is a great way to get a sweat in and speed up your recovery. Active recovery consists of activities that are considered low intensity (below 70% of maximal effort). For example, things like brisk walking, light swimming, sled pushes are things that are considered active recovery. By moving around you’re promoting more blood flow to help the worked areas recover, you’re keeping the muscles from becoming too stiff, and the submaximal work is triggering the recovery process. So for my workout warriors out there, instead of high-intensity training every day, program in some active recovery days, you’ll feel better and depending on which activity you choose, you’ll sweat more. There have been times I’ve had harder active recovery days than training days. (remember intensity is based on effort not level of difficulty).
If you add these recovery tips to your routine, you’ll notice a significant difference in the results you’ll see. You’ll maximize the results from your hard work and efforts. In addition, you’ll feel a lot better. If you have any questions about recovery, feel free to reach out to us by emailing us at teamI2T@ingrained2train.com or send us a direct message at Facebook @ingrained2train. If you learned something from this article, please help us spread the word by sharing this article by clicking the social media buttons below. Thanks, Team I2T
*These are things that have worked well for me and my clients. I’m simply sharing my story, always consult with your primary care provider before taking supplements or undergoing any treatment.