Fitness

Rest and Recover

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Proper recovery is the number one reason most people do not get the results they desire!

OK – LISTEN TO ME NOW!!!

Help me, Help You!

 

You cannot strengthen an injured muscle!  Therefore, we can only train at the pace your body can recover! The faster you recover = the more progress we can make.

 

Your recovery is the most essential part of your training program and has the greatest impact on your fitness and sports performance gains.   A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. 

The K2 training team works hard to put together the most effective and efficient training programs possible.  However, we cannot go home with you can feed you. We are not with you when your hamstrings start to tighten.

 

So in an effort not to waste our (yours and ours) extremely hard effort, I am reaching out to our entire team (trainers, clients, parents, coaches and the sleep gods) to assist us in our pursuit of the bullet proof body!

 

Again – Help me, help you!!!

 

There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

1.      Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

2.      Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

3.      Stretch. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

4.      Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace.

5.      Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

6.      Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

 

7.      Get High Quality Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

 

8.      Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

For the type A athlete, not for me!!!

Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).

How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don’t have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don’t listen to those warnings or we dismiss them with our own self talk (“I can’t be tired, I didn’t run my best yesterday” or “No one else needs two rest days after that workout; they’ll think I’m a wimp if I go slow today.”).

Happiness is contagious?

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I was informed that along with one of my holiday greeting cards was a letter about this individual’s family experience over the past year.  I was told that “You have to read this letter; It is so obnoxious and brags about the children the whole letter.”

Since “Those People” who write and talk about how great their kids are drive me nuts, I almost trashed the letter away before reading it.  I am so glad that I did not!

This letter made me laugh out loud the entire time.  Rather than brag about the children, this letter poked fun at the way kids’ act, the way they think they run the world and…you get the picture.

My point is:  How did this person miss the satire????    

I am not a shrink, but I KNOW that the happiest, most fulfilled, most balanced people complain the least.  They see things different.  They are more open-minded.  This is a Fact based on hundred of interviews and case studies over the years.  These people handle every situation, whether tragic and insignificant, better than others.

I personally believe that the person who viewed this letter as obnoxious is insecure or sad, and wasn’t able to see the happiness and humor this letter was meant to provide.   

I cannot tell everyone how to be happier and live a better life, but I can tell you it begins with change.   And most change cannot happen alone.  Please always work on being happier.  Happiness is contagious!!

Exercise for Better and Safer Golf

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Playing your best golf requires more than an expensive driver and a fancy country club shirt.  It requires muscular strength, power, endurance, stability, mobility and flexibility.  Long practice sessions and hitting hundreds of golf balls will not improve these components (except maybe endurance for you couch potatoes).  In fact, they usually result in physical injuries from overuse and a great deal of frustration.

It is a fact that a stronger and more flexible body plays better golf. Most fitness workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to improve your balance and power through your golf swing, resulting in longer, and hopefully straighter drives.

The benefits of golf-specific fitness training have been well documented.  Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries.  Below are a few exercises that you can do at home to give you more horse power, however, you will still need to learn how to drive the ball straight.

Lying Superman &   These powerful exercises will greatly improve your core and back

Body Bridges:           strength so you will be steadier and play more holes with less fatigue.

One arm rows:          This allows you to strengthen your entire back and shoulder blade area through a full range of motion, which will result in better control through your swing.

Abdominal crunches:     By strengthening your core (or trunk) your will be able to control your spine and play longer with no pain in the back.

Single leg exercises:   Besides strengthening the legs, which is where the power in your swing is originating, working one leg at a time will help improve your balance and coordination.

Functional flexibility:     Flexibility is the range of motion around a specific joint.  If you have decreased range of motion in any joint, especially the shoulders, hips or low back, your swing may not be mechanically sound or efficient.

Squats on Bosu:        Forces you to stabilize your entire body while your legs are doing the work. 

You can search the internet for information on any of the above exercises.  Remember to always warm up the body with light cardio before any strength training program.