When it comes to getting the most out of your fitness regime, don't skimp on your recovery time. Follow these 6 expert tips for a healthy body and mind.
You might feel guilty for taking a day off, but in fact it's probably exactly what your body needs. Having that time to let your body rest and recover can actually pay dividends in maintaining peak physical fitness.
IsoWhey® Sports Ambassadors share their expert tips so you can rest and recover from your workout, like a pro.
1. Smart eating
"Make sure that you consume a healthy meal or snack within 20 minutes after your workout," says Luke Horder, Personal Trainer and Exercise Physiologist. "This is the optimal window where food would be absorbed completely to restore muscle and liver glycogen stores. If you are on your way to work after your workout, then pack a protein shake and consume that within the 20 minute window. Remember the harder you exercise the more rest and recovery you need."
2. Rest for YOU
"Recovery should be restorative for YOU," says Alexa Towersey, Personal Trainer to the likes of Laura Dundovic and Renae Ayris. "I might program in a 'recovery' run because I enjoy running and it's not stressful for me. For others, where running is not an easy or enjoyable experience, yoga or meditation would be a better alternative. Just like training and nutrition, recovery is an individual process."
3. Listen to your body
"I know we are often told to 'suck it up' and 'push through the pain', but some days it's definitely worth listening to your body as it may be telling you that it's in need of some good old R&R," says Tanya Poppett, Fitness Instructor. "It's so important that you make sure you have at least one rest day each week. Your body needs that day to recover and repair itself from all the hard work it has been putting in. Skipping your rest day can be very detrimental to your body's health and can even hinder your fitness, strength or weight loss progress. So next time your body feels a bit flat, don't be afraid to have a day off.....or two....or three. Recovery is an essential part of fitness and health. Make sure it's a part of your regime."
4. Try compression clothing
"Try using compression clothing for recovery," says Dylan Rivier, Personal Trainer. "The jury is still out on this one as far as concrete evidence, but I for one find that it assists in muscle recovery especially after a gruelling session. I’ll throw long compression tights and top on after a shower before I go to bed and sleep with them on if I’m particularly sore!"
5. Be proactive
"If you are in training for an event, I would advise that you be proactive and seek further treatment from a physiotherapist, particularly if you regularly undertake gruelling workouts," says Andrew Pap, IsoWhey® Sports Ambassador. "It is important to understand how your body works and what weaknesses you have so that you can address them as needed."
"I am a huge fan of the roller," says Ben Lucas, Director of Flow Athletic. "It hurts, but getting out the foam roller on tight sore legs works a treat. I also aim to get a full body massage monthly, if not fortnightly if I can make time. It really helps to relieve a tight neck and shoulders that you get from stress or hunching over the computer plus it relieves a sore body from training."