Post Workout Recovery over 40
Post Workout Recovery over 40
5 things to assist with your recovery
**Make it a Priority**
Making recovery a priority is the cornerstone of a successful fitness journey. In a recent conversation with Australian Masters Track Champion and close friend Chris Brack, I asked him about his recovery routine. He surprised me with his answer. He said for every hour of training he does, he spends up to one hour on recovery.
**Sleep: Prioritize Your Rest**
One cannot emphasize enough the importance of sleep in the recovery process. I recall a piece of advice from an Australian-ranked triple jumper during my youth - he revealed that he got 8-9 hours of sleep every night and over 10 hours on the weekends. While others were out drinking and partying, he was at home, preparing himself for the next day's training. Quality sleep allows your body to repair and regenerate, making it a non-negotiable part of any effective recovery routine.
**Hydration**
Proper hydration is a fundamental aspect of recovery, yet many underestimate its significance. Consider your daily water intake, especially in warmer weather. Pre-workout, it's essential to hydrate your body in advance. Begin sipping on an electrolyte drink about an hour before your workout. If your workout will last longer than an hour, plan to drink during your exercise as well. Post-workout, rehydration with electrolytes helps restore the balance of essential minerals.
**Stretch and Mobility: Maintain Flexibility**
Devoting time after your exercise session to stretching and using modalities like foam rollers and lacrosse balls for trigger points can alleviate muscle tension and enhance flexibility. On your rest days, invest time in mobility work and stretching. There's no specific time limit for this; the key is consistency and listening to your body.
**Nutrition: Fueling Your Recovery**
Nutrition plays a pivotal role in recovery. Opt for whole, unprocessed foods found in the fruit and vegetable section of the grocery store. Avoid packaged or canned items that may not be conducive to your overall well-being. Proper post-workout nutrition should include a balanced meal or snack containing carbohydrates, protein, and healthy fats to replenish energy stores and support muscle repair.