Tips For Muscle Recovery
Before resolving to change a sedentary lifestyle into an active one it is important to know tips for muscle recovery. Beginning an exercise routine requires a commitment to consistency. Choosing what kind and how much physical activity is essential to being able to fulfill the exercise goals. Muscles that are engaged in a sedentary lifestyle need to be able to recover after getting them back in action. This means a realistic pace and learning about muscle recovery to avoid injury for the novice and the experienced athlete. Even individuals who are always in action should be aware of giving muscles recovery time.
Muscle recovery begins with pre-workout prep. To enable muscles to adequately recover post workout they should be well fed and hydrated before exercise sessions. Eating a balanced diet is essential to overall health. It is especially important when deciding to shift gears from a sedentary lifestyle to an active one that includes moderate to heavy workouts.
All muscles need protein. Eating protein before a workout will increase the muscle protein absorption and prevent strains, pulls and injuries during workouts. To feed muscles on a daily basis it is recommended that 10% – 35% of your calories should come from protein.
According to the Mayo Clinic, “The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.” Take that to the next level when deciding to switch from a sedentary life to one that includes workouts and daily exercising. According to Mayo Clinic, “People who exercise regularly also have higher needs, about 1.1–1.5 grams per kilogram. People who regularly lift weights or are training for a running or cycling event need 1.2–1.7 grams per kilogram.”
Hydration Before and After
Hydration is essential for everyone. When working out, especially in hotter or humid weather dehydration can impair the muscle’s ability to recover and avoid injuries. Water is fundamental to the body; electrolyte-enhanced drinks are recommended by trainers and athletes. The problem is that most “sports” drinks consumed for their electrolyte content also contain added sugars and sodium and need to be accounted for in the overall diet.
Muscles store carbohydrates in the form of glycogen, the stored form of glucose. Active muscles use glycogen for energy. For muscle recovery replacing the glycogen within four hours after a workout can help in muscle recovery.
Tips for Muscle Recovery on the Road to a More Active Lifestyle
- Sleep More – Sleep gives muscles time to turn off and recover. Every person has their needs, but medical professionals and sleep researchers believe that the optimal amount of sleep is 8-10 hours per day.
- Massage – It is believed that massage delays the onset of muscle soreness when incorporating exercise into a daily routine.
- Heat – Heat helps to dilate blood vessels and promote blood flow that is essential in muscle recovery.
Spas are now offering an innovative muscle recovery sauna, the FIT Bodywrap Infrared Sauna. It is a four-zoned control body enveloping sauna with targeted heat that helps muscles and sweats out toxins. A once-a-week FIT Bodywrap Infrared Sauna can help everyone, active or not with muscle recovery.