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Goal-oriented: Recovery Tips For Peak Performance

This article sponsored by Syracuse CrossFit.

If you were to ask most people what are some of the key factors that determine whether or not their body will respond to their particular type of training, you will often get several answers. The majority of individuals would we say that you need to focus on the following:

  • Strength training
  • Mobility
  • Flexibility
  • Aerobic training
  • Nutrition
  • High intensity intervals
  • Supplements

I am sure we could add a few more items to the list above, but you get my point. I agree that the items that are mentioned above do play a pivotal role in your training as well as your ability to improve your health and transform your body.

However, one of the key areas that is often overlooked by most athletes as well as people looking for peak health is RECOVERY. Over the past couple of years there has been a greater emphasis among coaches to find the best recovery techniques for their athletes. For years athletes have implemented recovery techniques like cold plunges or contrast baths. Runners as well as multisport athletes have reaped the benefits of receiving post workout massages by skilled therapists.

In my opinion, having a strategy that addresses your recovery for every session is just as critical as the workout itself. When we are in the gym we are imposing a stress (i.e. weights, running, etc.) on our body in an effort to change the way we look or feel. Once we leave the gym or finish the workout we often neglect our recovery because we have to get to work or I dont have time to stretch because I need to get to a meeting. All of us are guilty of this and at times its okay to allow this to happen. However, if you really want to maximize your results its time to implement a recovery plan.

Here are a few of my favorite recovery strategies for both athletes as well as weekend warriors:

Post workout breathing: Instead of using every minute of your workout to spin on a bike or run that last interval, cut your workout short by five minutes and perform 10-15 deep diaphragmatic breaths at the end of your workout. The goal here is to go from a sympathetic state (fight or flight) to a parasympathetic (rest and digest) state before you jump in your car to head home. By doing this simple task you will kick start your recovery process and allow your body to return to homeostasis.

Read more Sports Doc[3] for Sports Medicine and Fitness.

References

  1. ^ Supine breathing /alligator breaths (vimeo.com)
  2. ^ www.optimumsportsperformance.com (www.optimumsportsperformance.com)
  3. ^ Sports Doc (www.philly.com)

Original Story Here

Resources:

Fitness Tips: How to Keep Fit in the Busy Fall Season|Shape …

Fitness expert Jay Cardiello gives you strategies for how to keep fit through the busy fall season. http://www.shape.com/blogs/fit-list-jay-cardiello/back-grind-fitting-fitness-hectic-fall

Marathon Training Plans | Runner’s World

First Timers Marathon Plan. For first-time marathoners, and runners who have at least one year of experience, and run three to four times per week on average. Runner’s World Marathon Training Plan for Beginners (16 weeks) … http://www.runnersworld.com/training/marathon-training-plans

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The Fit Swimmer : 120 Workouts & Training Tips [Paperback] by Brems, Marianne

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Comments

  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

      View Comment
  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      Squats….work a treat, trust me!

      View Comment
  3. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      I saw an interview with Fergie not long ago. She said that using the uphill setting on a treadmill is what gave her her glorious booty. My friend has been doing just this for a few months and i’m already seeing results. It works the thighs and hips too!

      View Comment
  4. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      I suggest you eat bread buns for lunch daily. the buns will give your butt a boost in self confidence. it will then want to sit more and you will make more biscuits. dogs love biscuits. and i love dogs. i dont understand how hard it is. by the way, dont use recycle bins..use regular bins to dispose your old buns. or take then to the local park to feed to the birds. its great to give back to nature!! give back! NOW!i demand you leave at once. you are breaking and entering!!

      View Comment
    • Ben
    • September 7, 2013
    Reply

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Oatmeal
      Pasta
      Macaroni
      Spaghetti
      Rice
      Potatoes
      Bread
      Home-Made Pizza
      Cereal
      Bran
      Wheat
      Corn
      Yam
      Peas
      Beans
      Lentils
      Vegetables

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Eggs
      Ham
      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Beef
      Pork
      Tofu
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams
      Smoothies
      Yogurts

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

      View Comment
    • Deej
    • September 7, 2013
    Reply

    What Are Some Good Workout Tips That Will Help Me Get Into Shape Quick? Im 22 5’6″ and weigh 178lbs. im sick of being fat and repulsed when i look in the mirror at my body. i just would like to know some great workout tips to help me get fit and lose about 40 lbs in 2 months

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      Well the best way to lose weight is to run everyday morning and night or after for hour and of course you wont be able to run the whole 1 hour as your not in shape yet so try to run for 30 minutes or more if you can and then walk for like 10 minutes and then run until you get to an hour and if your finally able to run the whole 1 hour start running for 2 hours

      also start weight lifting as well as muscle burns fat so just get normal 15 lb or lighter if its to heavy and do curls dumbbell presses etc and most important of all do free weights such as push ups and if your unable to do allot of push ups do like 10 rest 10 seconds 10 rest 10 rest until you get to 100 or 200 if you can also get a bar and try to do pull ups front wards and you probably wont be able to so try really hard and go to the top and go down slowly, and you will have to do ab workouts like crunches and raise your legs

      and do a quick warm up and and stretch before you lift and also with running do a quick warm up run like 10 minutes then stretch and start your 1 hour run

      the other most important key fact to weight loss is a big change in your diet which mean more calories out then in so no to any fast food for the rest of your life unless you want be fat the rest of your life, don’t eat any junk foods high in fat like donuts and stuff like that because if your going to be burning like 1000 calories and then eating 3000 calories you wont be losing fat but instead just gaining fat and the only difference will be you will be gaining 10 lbs everyday instead of 5 lbs

      what you should eat is salad fruit vegetables yogurt eat meat but not one in a kfc bucket a kind that homemade eat eggs also good in protein

      follow these steps and i guarantee you of you being fit

      View Comment
    • Stacy
    • September 7, 2013
    Reply

    Does Anyone Have Any Good “at Home” Workout Tips To Tone Stomach, Thighs And Butt? I’m not overweight or anything, I would just like to have a body that is more toned and healthy looking. I just need some workout tips that i can do at home in order to get rid of the fat; and tone my belly, thighs and ass. I DO NOT WANT ANYTHING THAT HAS TO DO WITH DIETING, JUST EXERCISE. Thank-you 🙂

    View Comment
      • HealthNut
      • September 7, 2013
      Reply

      I know this sounds vague, but just use youtube. it’s awesome because you don’t have to buy an expensive dvd or anything and because you can specify exactly what you want to tone. You can search like “inner thigh workout” then choose from a bunch. Same with butt and stomach. There are some great variations. But, don’t expect perfect results from just working out. How you look is mainly due to your diet. Exercise just aids in that and tones you.

      Good luck

      View Comment

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