At Wolves Den we want our members to get the most out of every session. A big component of this is effective recovery after training so you can remain injury free and keep enjoying all your favourite classes.
Here are 5 highly effective recovery tips between training sessions to keep your body in tune and performing at its best every time you step into the gym.
Replace Lost Fluids Better recovery is only a glass (or two, or three…) away. During a high intensity training session your body can lose lose up to 4 litres of fluid per hour! This can quickly lead to muscle soreness due to lactic acid build up. Drinking plenty of water will help flush the toxins out and maintain a metabolic function and nutrient transfer in the body, quickly bringing your body back to balance. Hydration during the hotter months (especially in sunny Perth!) is particularly important as your body turns into a sweat factory - and that's even before warm-ups! Health Direct recommends 10 cups a day for Men and 8 for Women (where 1 cup = 250ml). This is a general recommendation for the average person. For someone training frequently this should be scaled up accordingly. Pro tip - if you have problems taking in plain water you can always add some flavoured electrolytes or your favourite sports drink mix to help with your intake.
Good Nutrition For Fast Recovery A hard session will deplete your energy stores so you have to refuel your body with a well-balanced diet in order to recover quickly and be ready to take on another class. Ideally, you should try to eat within 60 minutes after your workout and make sure you include some high-quality protein and carbohydrates together with plenty of hydration. Pro tip - When you are tired & hungry after a workout it's tempting to reach for the junk food for convenience! The key is to meal prep in advance so your diet contributes to your recovery.
Stretch It Out A lot of the post session soreness can be a result of the muscles ‘knotting’ from the frequent contractions throughout the body. Rolling out your muscles post workout with a foam roller, tennis ball or a massage gun can help work out those muscles and prevent muscle imbalances from forming. Further to this, creating a low resistance mobility routine will help bring nutrient rich blood to the muscles and improve your range of motion, increasing your muscle strength and function. Pro tip - Hanging back 5-10mins after your class to stretch while your body is still warm goes a long way to reduce soreness once you've cooled down.
Perform Active Recovery On your 'off days' if you're not doing any physical activity that is referred to as passive recovery. Active recovery is when you get your body moving with less volume and intensity compared to your normal workout. They often involve easy & gentle movements using light or no weight resistance. Performing active recovery improves blood circulation which helps promotes good nutrients and waste product cycling through the body. This will ultimately help your muscles repair and regroup faster so you can make sure you don't skip a beat! Pro tip - Swimming is a great for active recovery, especially a beach swim in the warmer months in Perth!
Got Sauna? If you have access to a Sauna it's a great recovery tool for sore muscles. The heat therapy has been proven to increase the production of ‘heat shock proteins’, which help to repair damaged proteins in the body that result from strenuous exercise. Studies also show that there is an increase in growth hormone after exposure to the sauna, and exposure to heat can increase insulin sensitivity, helping to build and maintain lean body mass and regulate sugar levels. At Wolves Den we have an infrared sauna on-site which is available to all members Bookings are essential for all sauna sessions, book your spot at the front desk today! Pro tip - Make sure you have plenty of water on hand. Lots of fluids are lost during a sauna session so be sure to keep your favourite hydration bevy close by!
With so many recovery tips you'll be able to maintain a healthy & injury free training schedule that will last all year long. Even more of a reason to jump into the large variety of classes available at The Wolves Den!
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