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Entries in exercise recovery (6)

Tuesday
Apr162019

Active vs. Passive Recovery: Why you need both

Recovery is a hot topic right now and a lot of members are talking about it. One of the first things I actually teach all of my clients is that they don’t actually get more fit in the gym, they get more fit when they adequately recover from what they did in the gym. The better that you can recover, the more positive stress your body can tolerate, and the more results you can achieve with exercise. However, there are quite a few barriers that can get in the way of this. 

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Tuesday
Sep112018

5 Beginner Foam Rolling Moves

Everyone can benefit from foam rolling.

Although popular with our fitness professionals, this tool might be one of the most underutilized pieces on our fitness floor.

Per Mitchell Keyes, master trainer with a credential in muscle activation therapy, “Foam rolling supports a technique, called self-myofascial release (SMR), that helps apply pressure to the tissues around your muscles.  This tissue can get tight (often called a trigger point or bundle of tissue) – whether from exercise, sitting all day or even wearing heels, etc. – so foam rolling helps to loosen it by breaking up that ‘bundle’.”

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Tuesday
Nov102015

8 Great Recovery Practices

Many fitness enthusiasts pride themselves on how often they get to the gym each week. To boot, many of them work as hard as possible when training. 

Whether it's running with the Running Club, training hard while listening to energetic music in a Group Fitness Class or getting sore while lifting weights, they find a great deal of post-workout satisfaction knowing they pushed themselves and challenged their limits. 

As great as it is to work hard, sweat freely and tire your muscles with each training session, however, there's another key but often overlooked workout component: applying good recovery techniques.

 

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Monday
Aug182014

6 Ways You Impair Your Fitness Recovery

Ask people what they associate with fitness, and you’ll hear hard work, sweat, exertion and fatigue. While all of the above are true, we often don’t talk enough about fatigue - or, seen another way, the body’s post-workout recovery process. However, what we do in that recovery window, so to speak, has much more influence over our fitness gains than we’d imagine. In addition to understanding where our workouts hit the law of diminishing returns, how we allow for and even support our exercise recovery can make a sizable difference in our fitness and performance progress. For all the time and effort you put in at the gym, it’s critical to avoid the following 6 mistakes that hinder your body’s post-workout recovery.

 

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Wednesday
May212014

What’s “Mental Recovery” in Fitness?

Recovery is a crucial component of fitness that often doesn’t get due attention. Recently, I’ve written about various aspects of physical recovery, including articles on stretching protocolsrecovery methods and Heart Rate Variability, a technological tool that can help us target our need for recovery on a given day. In addition to physical recovery, however, we can take advantage of mental recovery methods, “restorative” strategies that alleviate the mental stress that negatively impacts our bodies and can reduce the physical and mental resilience we bring to our fitness endeavors. Research demonstrates that psychological stress undermines physical recovery from exercise. Because the mind controls the muscles, an increase in mental stress can hamper our performance and heighten our risk for injury over time. Read on for different mental recovery strategies that can enhance your health and fitness.  

 

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Monday
May062013

How-To Fitness: Interval Workouts and Recovery 

You’ve likely heard (or experienced) the impressive benefits of interval workouts. For the short time investment, interval training offers major bang for your buck in terms of fat burning, body composition change, cardiovascular conditioning, and insulin sensitivity. But workouts this demanding require special attention to design and recovery. Let’s take apart the interval model and some key recommendations for including it in your fitness program.

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