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Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits. This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency.
All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover. If an exercise feels too strenuous, take a modification.
If a weight feels too heavy, go lighter. Based on their findings, Sports Performance Bulletin highlights that while technology can be a useful way to monitor performance and fatigue, you should never neglect the power of self-monitoring. Only YOU know how you truly feel - both in relation to fatigue, soreness and your training.
To avoid burnout or overtraining , be aware of telltale signs like poor sleep, fatigue, lowered immunity or constant achy muscles. Feeling rested, recovered and ready to get back into it? Check out our trainers' top workout tips. The above information should not be used to diagnose, treat, or prevent any disease or medical condition.
Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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Sweat - sweat. How to speed up muscle recovery The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout. Hydrate Drinking water is essential for your overall health and post-workout recovery, including muscle repair. Alternating among muscle groups or cross-training is the ideal way to assist your body in an active recovery process.
Proper cross-training prevents any one muscle group from becoming overworked. When you strategically engage and fatigue different muscles throughout the week, you initiate a cycle of work and repair that ultimately results in greater gains.
Pre-workout products are very popular, but post-workout recovery is often overlooked. However, what you consume after your exercise can be just as important as what you consume beforehand. There are a variety of products aimed at muscle recovery, but beta-alanine is proven to delay the onset of muscle fatigue, speed recovery, and build muscle strength.
Over 55 clinical studies support the athletic performance benefits of CarnoSyn ® beta-alanine. A minimum of 3. Post-workout products from verified brands like Beyond Raw ® Precision BCAA , XTEND ® Elite BCAA Powder , and Re-Kaged ® protein are specifically formulated to aid muscle recovery.
After years of significant investment in scientific research and stringent quality control, CarnoSyn ® has become the only beta-alanine to successfully obtain New Dietary Ingredient NDI status with the FDA and self-affirmed Generally Recognized as Safe GRAS.
Learn more about the CarnoSyn ® Verified brands that provide this proven and trusted beta-alanine ingredient at the optimal dosage in their post-workout products.
Hydration guidelines. CarnoSyn ® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn ® offers the same benefits as instant release CarnoSyn ® , but in an advanced delivery system that allows for increased dosing for better results.
When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.
Msximize login details were incorrect. Forgot your password? Username is beneffits or already taken. Post-reclvery sent Maximize post-recovery benefits confirmation Maximize post-recovery benefits to. If it doesn't arrive soon, check your spam folder. While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals!Maximize post-recovery benefits -
While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals!
The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout. And for a deeper dive, here are some proven tips to ease those aches and help you get back to your training sooner.
Drinking water is essential for your overall health and post-workout recovery, including muscle repair. Do you need special hydration drinks? For most people, water and a nutritious diet will do the trick! According to a study on rehydration and recovery after exercise, electrolytes are important for your nervous system and also get used up during muscle contraction.
Electrolytes include minerals like magnesium , potassium, calcium and sodium, which are found in most foods, so you can definitely get enough electrolytes by following a healthy eating diet and consuming plenty of fruit and vegetables. If you follow a plant-based diet , make sure you eat plenty of high-protein foods throughout the day such as nuts, tofu, quinoa and beans to give your muscles the nutrients they need to repair.
If you feel hungry after exercising, a post-workout snack is a great opportunity to get a hit of carbohydrates and protein to help promote your muscle recovery - not to mention a burst of energy to keep you going. We will always encourage you to get your nutrition from whole foods, but we can also appreciate that your body, nutritional needs, dietary preferences and training routine are unique and for many people, supplements can help.
Some trainers and athletes also supplement with branch-chain amino acids BCAAs , which come as a powder and can be consumed in a similar way to a protein shake. Find what works for you, or ask your healthcare provider for a blood test to see what you actually need before you think about spending money on supplements.
According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury. A proper warm-up is especially important before challenging workouts and heavy lifting movements like deadlifts , back squats and pull-ups. After some light cardio, make sure your warm-up includes dynamic stretching to activate the muscles you are about to use.
This will help to prevent overstretching, strain or injury during your workout. Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session.
Once your heart rate has slowed after minutes of light cardio, holding a few static stretches can help to improve your range of motion and prevent you from feeling so tight the following day.
Have trouble sleeping? A short stretching session before bed may also help you to sleep better. A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility.
According to the Cleveland Clinic , elevating your legs or practicing the legs-up-the-wall yoga pose can help promote blood flow, swelling and the circulation of bodily fluids.
Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger. If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery.
For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session.
Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout. Remember, your muscles repair and grow when during rest, not during the workout itself.
With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt. Every Sweat program has rest days included, but if you feel like you need more rest - take it.
Your body knows best! Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste.
A literature review published in Frontiers in Physiology found that active recovery done within the first few days of a tough workout reduced the effects of delayed-onset muscle soreness DOMS. Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results.
Compression clothing may also help reduce your perception of muscle soreness, inflammation and swelling. The tightness of the fabric can help to promote blood flow through the deeper blood vessels rather than those on the surface, which may aid with clearing waste and providing nutrients to the muscle fibres.
Did you know your emotional and mental wellbeing can affect your muscle recovery? A study published in the Journal of Strength and Conditioning Research looked at whether chronic mental stress affects muscle recovery, perceived energy, fatigue, and soreness after strenuous resistance exercise, over a four-day period.
The results showed that higher levels of stress resulted in lower recovery and, conversely, lower levels of stress were associated with superior recovery.
Stress can also impact everything from your sleep to eating patterns, hormones and general wellbeing. All of these things can impact your immune response, which is essential for muscle recovery. Your stress levels can be impacted by a number of internal and external factors, and if stress is having a consistently negative impact on your daily life, reach out to a healthcare professional.
Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits. This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency.
All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover. If an exercise feels too strenuous, take a modification. If a weight feels too heavy, go lighter. Based on their findings, Sports Performance Bulletin highlights that while technology can be a useful way to monitor performance and fatigue, you should never neglect the power of self-monitoring.
The consequences of overtraining are many. Research has found that it can increase your body fat , raise your risk of dehydration, lower your libido, and worsen your mood. Taking a rest day also gives your mind and body a break, and it keeps your schedule from becoming too crowded.
Use your free day to spend more time with family and friends. Even if you live in your Alo leggings , take your normal exercise time slot and do a hobby instead. Creating a healthy life is all about balance.
It involves finding a way to split your time between home, work, and your fitness routine. Taking a rest day allows you to tend to these other areas while giving your body the time it needs to fully recover from your exercise sessions.
Short-term recovery occurs in the hours immediately after intense exercise. It might include doing low-intensity exercise during the cool-down phase of your workout, which is linked to performance benefits.
It may also involve consuming the right foods and drinks in a post-exercise meal , replenishing your glycogen or muscle stores and fluids while optimizing protein synthesis. Use muscle recovery tools like a foot massager—one of the best gifts for walkers —to relieve pain at the onset.
There are two types of recovery you can do on a rest day: passive recovery and active recovery. Passive recovery involves taking the day entirely off from exercise. Active recovery is when you engage in a low-intensity exercise, placing minimal stress on the body, if any.
During active recovery , the body works to repair soft tissue muscles, tendons, and ligaments. Active recovery improves blood circulation that helps with the removal of waste products from muscle breakdown that build up as a result of exercise. Then fresh blood can come in to bring nutrients that help repair and rebuild the muscles.
Examples of active recovery exercises include walking, stretching , and yoga. Sleep is also important. Make sure to get plenty of rest, especially if you are training hard. Even one or two nights of poor sleep can decrease performance for long bouts of exercises, but not peak performance.
However, consistent, inadequate sleep can result in hormone level changes, particularly those related to stress, stress hormones, muscle recovery, muscle building, and worst of all performance. Research indicates that sleep deprivation can lead to increased levels of cortisol a stress hormone , decreased activity of human growth hormone which is important for tissue repair , and decreased glycogen synthesis.
The number of rest days you need will vary based on the type and intensity of your exercise. The American Council on Exercise ACE suggests that, in general, you should schedule a rest day every seven to 10 days if you engage in high-intensity physical activity. Some workout schedules incorporate rest days more often, such as twice a week.
One of these days may be used as a passive recovery day, giving you the day off from exercise completely. The other could focus on active recovery, or doing a light-intensity exercise.
If you follow a seasonal training program, it may include recovery days and even recovery weeks. This is called periodization and requires that you change training programs throughout the year, adding cross-training , modifying workout types, and changing exercise intensity, time, and distance.
Regardless of your exercise schedule, it's important to listen to your body. It will tell you if it needs a rest day, even if it's a day where you are supposed to be working out instead. One study surveyed competitive athletes to ask about signs they needed a rest day.
The most commonly reported signs of overtraining included general feelings of fatigue, an unexplained decrease in performance generally lasting between one week and one month , and musculoskeletal aches and pains. If you feel agitated, moody, have a hard time sleeping, lose your appetite, or feel depressed or stressed, this may also be a sign that you are pushing yourself too hard, according to ACE.
High levels of stress at work or home is another reason to take a day off and give your entire body a chance to relax and recover. A rest day menu that supports recovery from high-intensity exercise includes both protein to help the muscles repair and grow and carbohydrates to restore the used glycogen.
Working with a dietitian can help you determine how much you need of each. If both the strength training and cardio are high-intensity, aim for at least one rest day every seven to 10 days.
Listen to your body. If it needs more rest days than that, schedule them in. Monteiro ER, Vingren JL, Corrêa Neto VG, Neves EB, Steele J, Novaes JS.
Effects of different between test rest intervals in reproducibility of the repetition maximum load test: A pilot study with recreationally resistance trained men. Int J Exerc Sci.
McCall P. American Council on Exercise. Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes , Nutrition Reviews , Volume 76, Issue 4, April , Pages —,doi How to select the right rest intervals and post-training recovery for your clients.
Cardoos N. Overtraining syndrome. Curr Sports Med Reports. Grandou C, Wallace L, Coutts A, Bell L, Impellizzeri F. Symptoms of overtraining in resistance exercise: international cross-sectional survey. Int J Sports Physiol Perform. Cadegiani F, Kater C.
Body composition, metabolism, sleep, psychological eating patterns of overtraining syndrome: results of the EROS study EROS-PROFILE. J Sports Sci. Ross J. Passive vs. active recovery: Which is more effective? Beck KL, Thomson JS, Swift RJ, von Hurst PR.
Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Dáttilo M, Antunes HKM, Galbes NMN, et al. Effects of sleep deprivation on acute skeletal muscle recovery after exercise.
Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. Robinson J. Overtraining: 9 signs of overtraining to look out for.
By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
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Maximize post-recovery benefits Worth — Mansfield — Decatur — Orthopedics Today Urgent Maximoze Maximize post-recovery benefits Beenefits Therapy Fort Worth — Macimize Therapy Maximjze Park Your post-workout Mximize snack Mindful eating for mindful living be much more than a reward for a hard effort; choose the right foods for that highly anticipated treat to aid recovery and build strength and fitness. We know we need to push ourselves to reach our fitness goals, and those tough sessions can leave us tired, mentally and physically. This is because we burn a lot of nutrients during exercise—nutrients that we need to replenish in order to continue to build strength and fitness. The benefits of exercise are post-recoery. Experts encourage a weekly routine of Training Camp Preparation of moderately intense Maximize post-recovery benefits activity as well as twice-weekly strength training. Post--recovery juggling the demands of everyday life, it can be challenging to find time for a workout. Even after managing to fit it in, there could be a vital component missing. Many people make it to the gym but overlook one of the most important parts of a successful exercise regimen: recovery.
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