Live Well
Images : Pexels & courtesy Jo Hill , Logan Coleman
Let ’ s talk about Recovery By Karyn Cowan
Delayed onset muscle soreness ( DOMS ) is the term given to aching muscles after physical activity . It can occur when you increase the duration or intensity of your regular workout to change your exercise routine or regime , and can leave you unable to walk , move or lift comfortably . While a sports massage may be at the top of your list for recovery , finding the time and funds may not always be a possibility , so here are some other ideas that may assist you .
1 Drink Up
Drinking water is essential in post-workout recovery , but note that a lack of electrolytes contributes to muscle soreness , so a sports drink with proteins and carbs is recommended . After strenuous exercise , your body is trying to rebuild its glycogen stores and repair muscle proteins , so consuming the right nutrition after your training session can help your body recover faster . It is said to be particularly important to eat proteins and carbs after your workout . Consult a dietitian or nutritionist if you are struggling in this department .
2 Tub Time
Taking a 15-minute ice bath may reduce inflammation and improve recovery , as your blood vessels constrict while in the bath and dilate when you are out of the bath . This changes the way that blood and other metabolic fluids are flushed in the body . Alternatively , epsom salts ( magnesium sulphate ) can be added to a warm bath to soothe sore muscles and reduce swelling .
3 Roll it Out
Using a foam roller and following a routine on different muscle groups may assist in speeding up recovery , improving range of movement and enhancing muscle performance . Try two to three sets of about 30 seconds each per muscle group for effective release .
4 Go for Compression
Compression clothing is worn post-exercise to work like a gentle massage for the muscles . They also can raise the temperature of the skin and tissue , which then increases blood-flow . Most sports clothing stores will sell compression garments .
5 Stretch it Out
A gentle stretching session will increase your mobility and range of movement in your muscles . Stretching may also assist with lactic acid release .
6 Catch up on your zzz ’ s
Additional sleep will not only assist with healing your tired muscles , it will also assist in boosting your performance once you have recovered . The body is able to repair more efficiently when you are asleep . It is said that an athlete should aim for at least eight hours of sleep per night .
Karyn Cowan is the owner of In Touch Wellness and a partner at Bedford Wellness Centre . She is a massage therapy specialist , palliative care worker and end of life Doula . Karyn advocates holistic wellness , which includes aspects of mental , physical and emotional health around sport , pregnancy , terminal care , stress management and life transitions . Find out more at www . intouchwellness . co . za , or go to Instagram : in _ touch _ wellness , or Facebook : In Touch Wellness .
Workout Time
Awesome Abs Workout By Logan Coleman
We all love a good workout for the abs , so give this one a try . I suggest doing four sets of the four drills , doing each exercise straight after each other , then one minute rest between each round .
• Reverse plank ( as I call it ), 45 seconds , keeping your back flat on the floor and engaging your core .
• Single leg raise , 15 each side .
• Side crunch , 15 each side .
• Hand to elbow plank , 45 seconds
You can watch a video demonstrating the various sets here .
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious and most importantly , fit into one ’ s lifestyle . More about her at www . logancoleman . com . 55