Recovery Workout

FAST FOOD

What you use for fuel can make a difference in your body’s recovery from a workout. Before a workout, choose carbohydrate-rich foods that are low in protein and fat to avoid gastric distress. After a workout, stock up on quality protein and carbs.

Fuel Reserve

Studies show carbohydrate intake before exercise can improve performance. Eat a snack 1 to 3 hours before exercising or a larger meal 3 to 4 hours ahead of time. Watch portion size: Eating too much before exercise can make you sluggish, too little and you may lack energy to power through the workout.

The Mayo Clinic recommends:

• bread • whole-grain cereals • banana + peanut butter • Greek yogurt + fruit • oatmeal + berries • pancake • juice

Post-workout Nutrition

Two hours after exercising, eat a meal with both carbohydrates and protein. Carbs replenish the glycogen, or energy reserves used up by muscles during exercise, while protein provides amino acids for muscle repair and rebuilding.

Pre-workout Nutrition

• Greek yogurt + fruit • peanut butter sandwich • low-fat chocolate milk + pretzels • post-workout recovery smoothie • turkey on whole-grain bread + vegetables • string cheese + apple

isolate whey:

supports muscle growth and faster recovery; chocolate or vanilla flavors.

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REcovery

exercise does a body good. you can do your body another favor by aiding its recovery from exercise and taking steps to avoid pain and injury.

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Hydration

water is needed to maintain many critical functions in the body, which is 55% to 65% water.

The Mayo Clinic recommends:

In addition, “dehydration causes fatigue, which decreases our motivation to complete a good workout,” says Daira Driftmier, certified personal trainer and director of Hy-Vee KidsFit and Hy-Vee Fitness.

of your body weight to dehydration can reduce mental and physical performance.

losing as little as

1-2%

Physical Effort

Along with nutrition and hydration, consider how much intensity your body can safely endure. Cut back if you can’t talk while exercising, don’t feel up to finishing a session, feel faint or have aching joints later.

EXERCISE CAN HELP OR HARM THE BODY, DEPENDING ON HOW IT’S DONE. KEEP THESE THINGS IN MIND:

Using improper technique (say, bending too deeply in a squat) can lead to pain or injury. So can lifting too much weight or doing the wrong kind of exercise for your body—for example, running puts too much pressure on joints for those with arthritic knees.

Working out occasionally doesn’t offer the same benefits as working out regularly. And cramming too much into one session can lead to a greater risk of injury. For most people, 150 minutes of exercise spread over a week is recommended.

Strength training should not cause pain—if it does, stop doing that exercise. Also, remember to rest muscles at least 48 hours after strength training to allow them to recover. Many regimens rotate between lifting weights and an aerobic form of exercise.

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While exercising, drink 7 to 10 oz. of water for every 10 to 20 minutes of activity.

Get Moving

stretching before and after exercise can prevent injury and reduce soreness.

workout

Technique

Schedule

Rest

Exercise Safely

Static vs. Dynamic

perform dynamic stretching (imitating the movement of the exercise) before working out and static stretching (holding a pose for a length of time) after the workout.

Stand on right leg, knees touching each other. Pull left foot toward buttocks so you feel the stretch in quadriceps and push hips forward to stretch hip flexor. Hold position for 20 to 30 seconds. Repeat with right leg.

simple quad stretch

Before

Pre-workout warm-ups prepare the body for movement and ready the joints for more explosive or compound movements. “I recommend a 5- to 10-minute warm-up to get a light sweat,” says Daira. “I like a mix of walking or a light jog followed by 3 to 4 dynamic stretches that warm up the area you are focusing on.”

After

Assume a pushup position, with hands and feet shoulder width apart. Hold position for 45 to 60 seconds. With hands and feet in same position, move hips upward to form a V with your body. Hold position for 45 to 60 seconds.

Lie on your back with feet on floor and knees bent. Lift right leg and place the ankle against the left knee. Lift the left leg toward chest. Hold for 20 to 30 seconds, then return to starting position. Repeat with opposite leg.

Sit with bottoms of your feet touching, knees spread apart. Push the knees toward the floor for 45 to 60 seconds. (If knees hurt, modify the position to avoid pain.) Lean forward, holding feet, and maintain stretch for 45 to 60 seconds.

PIKE

FIGURE FOUR

BUTTERFLY STRETCH

Post-workout stretching helps improve mobility in your joints and helps your body recover from a workout,” Daira says. “Both are important for reducing risk of injury.” She recommends stretches and shares more ideas in her videos.

You can steady yourself with a chair. or do the stretch lying on your side, propping your head with your hand.

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Proper hydration is critical to a host of bodily functions, she says, from maintaining body temperature to keeping joints lubricated. “I’d say that it’s super important to drink more water!”

Drink water before, during and after exercise to avoid dehydration, which can lead to muscle cramping.

Watch Video

You can steady yourself with a chair. Or do the stretch lying on your side, propping your head with your hand.