This article sponsored by Syracuse CrossFit.
Byline: Kevin Miller
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
- Aerobic training
- High intensity intervals
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 for Sports Medicine and Fitness.
- ^ Supine breathing /alligator breaths (vimeo.com)
- ^ www.optimumsportsperformance.com (www.optimumsportsperformance.com)
- ^ Sports Doc (www.philly.com)
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
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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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