Simple Recovery Techniques for Your Home Workouts
There’s a lot of science and fancy devices out there that will help you recover faster and train harder, but today I want to cover just the basics. A challenge for my new and untrained clients is that with a change in their exercise workload they also require a change in their lifestyle so that they can recover more completely and train at the required intensity. So here a few simple tips for you if you are training or surfing hard and want to get more out of your work.
1. Make sure you are eating enough food for your body type.
Under eating is a real thing, especially for busy people, with crazy schedules. Rather than counting calories, I teach a system whereby all you need if your hand to give you a general sense of how much of each food group you should be eating. Dieting is rarely about cutting things out with me, but rather making sure you are getting all the nutrients your body needs to thrive. As a general guideline for an active male, you want to be eating at each at each meal: 2 palms of protein rich food 2 fists of vegetables 2 cup handfuls of carbohydrate rich food 2 thumbs of fat. For women, take the above guidelines and cut them in half.
2. Get enough rest
Everyone has heard that 8 hours of sleep is a good amount to aim for, but when you go to sleep counts too. In general, humans do best when they rise and fall with the sun. The majority of physical rest occurs between 10:00pm and 2:00am. If you’re waking up feeling like you have’t recovered physically and you are missing this crucial period of rest at night, then you might want to try hitting the hay a little earlier. After 2:00am most of the repair that occurs in is mental.
3. Do less “things”
Back in the days before technology, when humans took a load off that were far more able to turn the brain off than we are now. Just scrolling through your phone requires low amounts of attention and energy which can take away from your body ability to rest and heal. So the last tip for today is that if you are kicking back and relaxing and you want to increase your recovery efforts, do less things and allow yourself to well and truly rest.
Sounds simple, because it is and a lot of the time it’s the simple fixes that work the best.