Your body is a very complex but wonderful thing. It has the ability to adapt and evolve to the stresses you place on it. But sometimes we don’t give the body enough time to adapt or we don’t push it enough to evolve.

This is very true when it comes to exercise. You have to understand what you have put your body through and how it will react. For example, it is pre-season for some sports and now is the time to take the body into the ‘red zone’. You
may want to build maximum strength, an aerobic threshold or shed some pounds. To do this you may have to push the body to places it hasn’t gone before. This still does-n’t mean you should be fainting in the gym or unable to walk for a week (unable to walk for a day or two is ac-ceptable though).

Once you have put the work in, reached your red zone in a challeng-ing but safe manner it’s time for the body to do its work. This doesn’t mean you sit around
and wait for your muscles and body to repair and grow. There are steps which can aid adaptation but also things to avoid.

Rest smart: Slouching on a sofa watching reality TV every evening may not be the best way for your body to rest. The main thing you can do to help the body is sleep. Rather than wasting time watching repeats of Friends try and use that hour to your advantage and sleep.

Active Rest: Once you’ve had one hard session of pre-season just don’t sit about and sleep until the next one. Help your body recover by going to a
yoga class (not all yoga classes are equal so pick a light one that will
help recovery), light swim, cycle or your own stretching routine. This will help increase blood flow to the damaged muscle bringing with it all the nutrients it needs to repair as well as improve the range of motion. Warm bath: Besides soothing the pain of sore muscles, getting into a hot tub or bath relaxes your tissue, reduces muscle spasms, and im-proves your range of motion. Add Ep-som salts to help decrease muscle soreness. Eat right: Make sure you fuel the body with the right amount of macro and micro-nutrients. This will depend on a number of factors including the type of training, body type, rest be-tween works and how quick you re-cover. This is an area I would advise
getting professional help from a sport nutritionist. Otherwise just eat smart
and see how you feel and look with your current eating habits. Your eating abits will change with your training type and intensity and your training adaptations.

Massage and self-massage: One way to help flush all the toxins out and aid the recovery process is self-massage and getting a sports mas-sage. Including self-massages in the form of foam rolling, massage stick or ball as part of a routine can help aid recovery and prepare you for your next training session.[/vc_column_text][vc_empty_space height=”58px”][/vc_column][/vc_row]

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