Trying to get in a lot of exercise before the holidays? Don't forget to take care of your body and consider the following to help with your recovery!
- Do not work out the same muscle group two days in a row (allow 48 hours between work outs for recovery)
- After a set of exercise, 2-3 minute rest intervals are sometimes needed, and up to 5 minutes may be needed
- Aim to drink 2-3 litres of water per day, increase your water intake with the more exercise that you do
- Ensure you warm up adequately prior to exercising (your warm up should be an activity that gradually increases your heart rate and includes dynamic stretches and movements that are similar to the movements you do in your exercise)
- Ensure you properly cool down (5-10 minutes of low intensity exercise)
- Stretch after you exercise (hold for a minimum 30 seconds, up to 2 minutes, per stretch and repeat 2-4 times)
- Be sure to eat a balanced snack within an hour after working out (something with protein and carbohydrates)
- Protein requirements for athletes are between 1.5-2.0 g/kg of body weight, assuming that caloric intake and protein intakes are adequate
- Carbohydrates provide fuel for energy, the Institute of Medicine recommends 45 to 65% of total daily calories be carbohydrates
- Adapt diet according to what energy system/sport you are training for (fat/protein/carbohydrates)
- Antioxidants may be beneficial for continuous light aerobic exercise
- A Registered Dietician can provide more information for your nutritional needs
Other Factors to Consider
- Age affects recovery
- Better trained athletes recover faster
- Females recover slower than males
- Environmental factors affect recovery (jet lag, altitude, cold climates, etc)
- Negative emotions affect recovery (fear, anxiety, stress)
- Recovery depends on energy system taxed (aerobic vs. anaerobic system)
Be sure to plan your work outs accordingly to ensure you get the appropriate rest to optimize your recovery!
Are there any other tips that you have found helpful? Feel free to share in the comments below!
Registered Physiotherapist and Kinesiologist