ugg boots replica Recovery From Exercise Looking At Whats Best by Yuri ElkaimNLHURV
The human body operates most efficiently when it is in balance,replica yeezys, or has achieved a state known as homeostasis. As such,cheap air max 97, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However,cheap gym red jordan 11s, for most avid exercisers,cheap ray bans for sale, recovery is a limiting factor. The better you can recover,gym red 11s, the sooner and better you can train. The process of recovery (regeneration) gets less attention than it should. Every person should have a systematic plan that includes recovery activities on a daily,cheap replica mont blanc pens, weekly,air max 270, monthly,buy best oakleys, and yearly basis. The following are simple tools that you can implement to help your body recover better between exercise bouts.
Cool-down
After exhaustive exercise,kobe 11 cheap, don't stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10-20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout and is especially important if your next training session or event is scheduled a few hours later.
Stretch
Static stretching before exercise puts you at risk for damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the tendinous fibers within the muscle-tendon unit. Such lengthening causes the tendon (or passive) component to lose much of its shock absorbency,mont blanc pens cheap, thus,preor jordan 11 gym red, placing the muscle fibers at greater risk of trauma. However,fake mont blanc pens for sale, stretching after exercise may help minimize muscle soreness and may even help prevent future soft tissue injuries. Thus,gym red 11s cheap, before activity,ferragamo belt, more active-type stretching routines that promote range of motion and increased blood flow are recommended. Conversely,jordan 11 gym red, after exercise,replica uggs, the emphasis should be on passive or static stretching to allow the muscles to relax and return to their resting lengths.
Carbohydrates
The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise,gym red jordans for sale, so don't wait too long to start eating foods and drinking beverages rich in carbohydrate. Fruits,yeezys for sale, energy bars,fake yeezy v2, and sports drinks all contain large amounts of carbohydrate. From a nutrition standpoint,ultra boost for sale, post-exercise is one of the only times where you want to be consuming high-glycemic index foods for they will stimulate a quicker release of insulin and,air max 90 cheap, thus,cheap north face jackets, carbohydrate storage in the muscles. Ideally,black ultra boost, these fuels should be consumed as quickly as possible upon finishing your exercise session.
Protein
Most forms of exercise lead to the breakdown of proteins within the muscles. This breakdown-repair process stimulates the muscles to rebuild and become stronger. Moreover,kobe 12 elite, some of our muscle proteins continue to be broken down during the recovery phase after exercise. For a faster buildup of muscle proteins during recovery,cheap gym red 11s, include a small amount of protein in the foods you eat. Milk,fake ugg boots, cheese,replica ugg, eggs,cheap yeezys, whey protein shakes,kobe 12 ad for sale, sandwiches,replica mont blanc pens, nuts (almonds,buy fake yeezys, walnuts) and energy bars provide carbohydrate and protein. Look for easily digestible protein sources (such as the ones listed above) following strenuous exercise. Avoid saturated fats.
Fluids
Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking before exercise,hermes h belt, continue to hydrate every 15 or 20 minutes during a workout,gym red 11s, and replace any body weight lost during exercise by drinking while you recover. Remember,replica hermes belt, 1 L of water is equivalent to 1 kg of body weight. Therefore,fake jordans, if the difference between your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydrate with 1.5 L of water to bring your body fluid back to homeostasis. Before,kobe 12 ad cheap, during,mont blanc pens sale, and after exercise,fake ugg, the rule of thumb is that if you抮e thirsty,air jordan 11 gym red, it抯 too late! Therefore,nike air max 270, be sure to have a water bottle throughout the day to sip on. On a daily basis (at rest),yeezy zebra for sale, the number of ounces of water you should be consuming should equal half of your body weight (in lbs). Thus,jordan 11 chicago for sale, if you weigh 200 lbs,cheap belstaff jackets, then you want to be drinking 100 ounces of water (almost 3 L).
Salt
Your body loses water and minerals - mostly sodium chloride,kobe 12, some potassium - when you sweat. Drinking water alone during exercise and recovery will make it difficult to replace body fluids rapidly because much of it will pass through the kidneys to become urine. Replace the salt along with the water to counteract dehydration. If you have to compete again within a few hours,belstaff jackets for sale, consider sports drinks that contain water,fake mont blanc pens, sodium chloride,fake hermes belt, or fruits such as bananas which are high in potassium. Add extra salt to foods at mealtime if you are susceptible to cramps. Consider using condiments,cheap yeezys for sale, sports drinks,gym red jordans 11s, and fitness waters instead of salt tablets.
Damage Control
Inflammation,buy oakleys, swelling,yeezy 350 v2 for sale, and muscle soreness are possibilities following strenuous exercise. To minimize the effects,yeezys 350 v2, consider cold packs around joint areas,yeezys 350, alternating cold and hot whirlpool baths,cheap kobe 11 for sale, and the use of specially designed magnets to speed the recovery process. Light massage is also a good option for promoting toxin removal from the tissues and reducing delayed onset muscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minute massage 2 hours following exercise helped to reduce the intensity of soreness 48 hours post-exercise in subjects who underwent 6 sets of maximal eccentric hamstring contractions. Minimize foot contact with the ground. Engage in light activities that increase blood flow while not taxing the nervous system. Swimming,replica yeezy boost, cycling,jordan 11 gym red for sale, walking,gym red jordans, and light jogs are alternatives,cheap jordan 11 gym red, but minimize foot contact with the ground.
Sleep
There is plenty of evidence to show that lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep,jordan 11 gym red, but it will catch up with up sooner or later. If you haven't monitored your sleep habits already,fake yeezy, determine how much sleep you need each night to ensure full recovery. It's not eight hours for everyone - could be less,fake uggs sale, could be more. Then try to establish a routine that will allow you get what you need to perform well. Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours,air jordan 11 gym red, 3.0 hours,cheap kobe 11, 4.5 hours,ferragamo belt replica, 6.0 hours,kobe 12 elite cheap, 7.5 hours,yeezys 350 cheap for sale, 9.0 hours),hermes belts cheap, you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don't dismiss the power of a 20-30 minute nap during the day. The journal Sleep highlighted a meta-analysis done on studies looking at the effects of sleep deprivation on performance. The researchers found that overall sleep deprivation strongly impairs human functioning. Moreover,fake ugg boots, they found that mood is more affected by sleep deprivation than either cognitive or motor performance and that partial sleep deprivation has a more profound effect on functioning than either long-term or short-term sleep deprivation.
Also be aware that overtraining can impair your body抯 ability to fully rest and regenerate. A study in Medicine & Science in Sports & Exercise revealed that female swimmers who trained excessively showed a higher incidence of sleep disruptions. In sum,yeezys v2 cheap for sale, there are several measure that you can take to better your recovery between exercise sessions. Remember that a combination of the several of the aforementioned tools should be implemented for best results.
References:
Safran,adidas nmd, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine,kobe 11 all star, 239-249.
Hibert,buy replica oakleys, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine,replica hermes belts, 37: 72-75.
S. Taylor et al. (1997). Effects of training volume on sleep,ferragamo belts cheap, psychological,mont blanc, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.