ATTENTION!! THE GYM WILL BE CLOSED TOMORROW (11/1/12)!! ALTHOUGH, THE GYM MAY BE CLOSED, YOU CAN DEFINITELY DO SOME ACTIVE RECOVERY. ACTIVE RECOVERY TRANSLATES INTO:
“Performing light aerobic exercise, stretching exercises, or working other body parts to facilitate recovery after intense exercise to allow for more productive use of exercise time and to encourage blood flow to the muscles.”
FOR EXAMPLE, GOING FOR A JOG ON BEACH ROAD PATH WAY OR PLAYING SOME BASKETBALL OR PLAYING CATCH WITH YOUR KIDS. THE LIST GOES ON. BUT BOTTOM LINE, DO SOMETHING FUN! ENJOY YOUR THURSDAY!
SORE MUSCLES WORKOUT
Active recovery, or light exercise, helps you recover from DOMS. Low-impact aerobic exercise will increase blood flow to your muscles. Increased blood flow guarantees the delivery of oxygen and nutrition to your muscles. Oxygen is critical for your muscles to produce ATP, a co-enzyme that is the sole energy source for muscles. Glucose and amino acids also help rebuild and restore the balance inside your muscle cells.
Recovery for Sore Legs
Whether you did a heavy weightlifting workout, strenuous downhill skiing or a fast uphill run, you might feel the impact of the muscle damage in your thighs and calves for the next few days. Do light, low-impact exercises, like walking, swimming or dancing, to increase your recovery and alleviate leg soreness. Do a 30-minute walk, bicycle on level ground, or use a treadmill with no or low incline, depending on your level of soreness. Avoid high pace and intensity. You should be able to talk easily during an active recovery workout.
Recovery for Upper Body
The upper body muscles of your chest, arms and back can become sore from strenuous exercises like weightlifting and rock climbing. Light walking or an aerobics class will increase blood flow to your entire body. You can also do low-impact exercises that are more specific to your upper body. Do weight training exercises with no weight or with very light weights to target the muscle groups that are sore. Do bench presses for sore chest and arms, military presses for sore shoulders, and lat pull downs for sore back. Complete 20 to 30 repetitions, and alternate with light aerobic exercises like jumping jacks or jogging on the treadmill. Keep a very light pace and intensity throughout the workout, and stop immediately if the pain gets worse. You do not want to increase the muscle damage.
Rest and Nutrition
In addition to light workouts for recovery from DOMS, proper nutrition and rest are critical. During your recovery time, your muscles are rebuilding and fixing the exercise damage. Nutritious food is a building block for the muscles. Eat lots of healthy foods packed with protein and carbohydrates. Lean meat, chicken, fish and light dairy products are excellent sources of essential amino acids. Your muscles use the glucose from your diet to produce ATP. Rest is another important factor for recovery. Do not overwork your muscles while they are recovering from strenuous workout.
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