
-
Herşey Dahil Sadece 350 Tl'ye Web Site Sahibi Ol
Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.
-
Web Siteye Reklam Ver
Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.
-
Web Sitemizin Yazarı Editörü OL
Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
Ice Age: Rethinking Icing Injuries and Sore Muscles

How Physical Fitness Helps Those in Addiction Recovery

Stress Less to Lift More

Sleep: The Missing Part of A Workout Routine

The Ab Exercise You're Doing Incorrectly

Training Hard VS. Training Smart

My List of Product Recommendations!

Rest and Relaxation: How Often Should You Rest?
A lot of people get so eager to see results in the gym, and they spend 6-7 days a week putting themselves through grueling workouts. While dedication in the gym is important, we must also make sure we give our bodies enough time to recover.
All of these external factors in our lives place stress on our bodies. Typically, we need about 8-9 hours of sleep to fully recover. We spend so much time working hard, but we rarely step back and give our bodies the opportunity to relax. During sleep, our bodies release HGH (human growth hormone) and start to repair our damaged muscle tissue. If we don't get enough sleep, then we simply can't reap the full benefits from our workouts.
Recently, I was working two jobs, training with my coach, and sleeping minimally. My joints were achy all of the time and I was exhausted. As a result, my workouts suffered greatly, and I was on the verge of injury. Once I was able to step back and listen to my body, I was able to start devoting more time and energy to my workouts again.
I'm a big fan of active rest days. Active rest allows us to get our heart rate up without continuing to wreak havoc on our joints. Personally, I love taking long hikes in the reservation near my house. I can maintain an active lifestyle and allow my body to recover in the meantime. Yoga is another great activity that will keep you sweating without any negative consequence. Not only does yoga help you stretch out tight areas, but you will also learn different breathing techniques to reduce stress. You should find an activity that you enjoy (I'm always an advocate of trying new sports) that will not introduce a lot of stress to your body.
Just how many rest days do you need? The answer is going to vary from person to person. Some people only need one rest day a week. I've found recently that 2 is usually more appropriate for me. Some days, I will lower the intensity of my workouts so that my body can recover. I'm an advocate of self-regulation: if your body is exhausted and everything hurts, maybe you should relax a little bit.
Rest is an incredibly important regimen for anyone who exercises regularly. Listen to your body, and your body will thank you.
“In the midst of movement and chaos, keep stillness inside of you.” -Deepak Chopra
6 Ways to Overcome a Plateau and Start Getting Stronger Again
![]() |
Here's a really helpful (not) diagram of a plateau for science. |
- Intensity- Are you giving your workout your all, or are you texting in between sets? Each week, you should try to add more weight or increase the number of reps you're performing. If you just continually squat 135 lbs week after week, how do you expect to get stronger? If you're not gasping for air at the end of your sprints, you're not pushing yourself hard enough. The only way we can create adaptation is to give our bodies something to which it can adapt! It's important to make sure you enter your sessions in the gym with 100% effort. (Well...most days, anyway. We all have our "off" days...)
- Variation- It's nice to have a set split or program and follow that week after week, but if you're only doing the same handful of exercises ad nauseum, it can get pretty dull. Every once in a while, add a few new exercises into your routine and get rid of a few of the older ones. Not only will it keep your workouts interesting, your body will find a completely new way to challenge itself with a new task.
- Muscle imbalances- A weak or underactive muscle might be preventing you from advancing as you'd like. Let's say you have really strong quads, and you can squat 300 pounds for reps. Just imagine how much more you could squat if you actually learned to use your butt! When our muscles work together in force couples as they're supposed to, beautiful things happen.
- Program- Maybe it's time to either ask a friend for help programming your workouts (preferably one with lots of experience) or do some research online. Unfortunately, strength doesn't progress linearly, so it's important to make sure you account for that when you write out your program. Play with the number of sets, reps and the amount of weight you're using and find out what works best for you.
- Planning- My father always tells me "If you fail to plan, you plan to fail!" You need to set real, tangible goals for yourself. For example, one of my goals is to deadlift 300 lbs before the end of the year. As you can see, I gave myself a set number and a date by which I want to achieve it. Your goal might be to lose 10 pounds by June. Whatever those goals may be, make sure you've clearly articulated them to yourself and written them down so you can hold yourself accountable.
- Recovery- Perhaps you're not giving yourself enough time to recover between workouts. Make sure you're eating enough food to sustain your activity level and drink a lot of water. A lot of people I meet have a tendency to deprive themselves of the food their body so desperately needs to rebuild and repair itself. Remember: food and water are fuel!
"Insanity: Doing the same thing over and over again and expecting different results."
-Albert Einstein
Recovery Mode
I read in Runners World, and I mentioned it after my first marathon, that you are supposed to "rest" for the same amount of days as miles that you ran for your race. For me, this would be 26 days, or approximately one month. They say that for the first couple weeks of your break, drop mileage to zero and do light cross training instead. For the next three to six weeks, add running back in slowly: For two weeks, run 25% of pre-break mileage; for two weeks run 50%; the last two weeks, run 75%.
Hm.
This really is counterproductive to having a positive mental state. Most people who are runners RUN when they are feeling sad/angry/tired/scared/stressed. I am no different. My daily run makes me feel strong, makes me feel happier, and takes away the cares of the day.
So I did not take the advice of the good people of RW. I would have gone crazy. I already tapered, which was horrible, but they can't take away my after marathon run therapy!
First of all, I had already signed up for the Ohlone 50k, which is May 19th. There are roughly 5 weeks (4 weekends) between the two races. I guess I was feeling kind of post race blues before the marathon even happened, because I also signed up for the Squamish 50k and the Marine Corp Marathon. It's like retail therapy, but better!
So, what's the recovery plan? Well, it's hard to figure out how to work it when I have a 50k in three weeks. So I decided to do a four weekend training plan, consisting of one easy weekend, one little bit harder weekend, one high mileage weekend and one easy weekend, and then race weekend.
Week 1: April 15 - April 21: Boston Marathon / weekend trail runs (easy)
Week 2: April 22 - April 28: easy week / weekend trail runs (med)
Week 3: April 29 - May 05: med week / weekend trail runs (long)
Week 4: May 06 - May 12: easy week / weekend trail runs (easy)
Week 5: May 13 - May 19: easy week / Race weekend
After weekend one, I was pretty tired. My legs were pretty sore, plus I followed short Saturday and Sunday runs with a two hour hike up a steep hill and the Monday BostonStrongSF run, so I took Tuesday and Wednesday of the next week completely off. (TOTAL = 41 miles (including the marathon) / 5 hours, 53 mins)
After weekend two, I feel good. My legs are definitely not back to normal, but I did do one shorter test run where I was able to keep the pace under an 8 minute mile, so they are not totally dead. (TOTAL = 45 miles / 7 hours, 40 mins)
Next weekend is the big mileage weekend. I hope my legs are up for the challenge. I know my mind is.
How do you deal with the comedown from a big event? Do you have a long recovery time after a big race? What is the closest time period you have had two big races together?
Want more?
**Check out Laura's take on the Post Race Blues.
**Head over to Fitness Friday at Jill's for some more fitness advice and info!
Muscle Recovery for Athletes
The intensity levels required to successfully train for a triathlon or marathon eventually take their toll on a body in one way or another. Athletes involved in training at this level need to look at their nutrition, overall body conditioning, and recovery as well keeping up to date with the training for the event itself. As training levels intensify and athletes begin to cover longer distances and increase speed, muscle recovery between sessions becomes vital.
RICE - rest, ice, compression and elevation works for most muscle injuries,
Rest: Rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Resting the injured area sufficiently is important to promote effective healing.
Ice: If you are involved in intensive training for a sporting event, investing in a reusable hot and cold gel pack is really worthwhile. Cold provides short-term pain relief and also limits swelling by reducing blood flow to the injured area. Make sure not to apply ice directly to the skin as it will 'burn' and never leave ice on an injury for more than 20 minutes at a time. A good rule of thumb is to apply cold compresses for 15 minutes and then leave them off long enough for the skin to re-warm.
Compression: Compression helps limit and reduce swelling, which may delay healing, so use with caution. Some people also experience pain relief from compression. An easy way to compress the area of the injury is to wrap an ACE bandage around the swollen part. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
Elevation: Elevating an injury help control swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.
After a day or two of treatment, many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your doctor, or in an emergency visit your local casualty department.
RICE will usually take care of most muscle injuries, but what about recovery for tired and overused muscles? Performing at your best requires muscles to get back to peak performance levels as quickly as possible. Many athletes take muscle recovery supplements to help them with this, but many more don't like to fuel their bodies artificially.
Recognising that very little existed in the marketplace that was an alternative to supplements Greg Muller and Gena Brewerton set about developing products and formulas that were not only good for the body but also good for recovery and ultimately performance. At the heart of their development was the principle that their solution be both 100% natural and specifically formulated for athletes and active people.
Being conscious that everything we put onto our skin is absorbed into the body they had a strong desire to formulate ingredients that would have both a positive effect on athletic performance and muscle recovery. In life, sport and athletic pursuits the demand for high levels of achievement and the margins between good and great performance can be attributed to even the smallest detail.
Combining the healing powers of Epsom Salt and a fine blend of 15 essential oils, they developed Pure Athlete Sports Recovery Bath Salts; they have been specifically developed with athletes in mind. This 100% natural blend is designed to assist the body in its natural process of healing and recovery for a faster return to training and competition.
Good for your body and good for performance because in life, sport and athletic pursuits everything counts.
Sue Palmer
EzSales
http://www.ezsales.ie
Article Source:http://EzineArticles.com/?expert
View the Original article