Does the idea of a structured fitness program feel like it will cramp your relaxed Vancouver lifestyle? Thinking of hiring a personal trainer to help you achieve the fitness results you want, yet fear being too restricted? 3DFitness calms those concerns with recovery techniques that let you enjoy your time, guilt free, while they support your fitness goals and give you the necessary downtime to get rest between sessions.
Recovery ideas that may surprise you in your personal fitness journey
Eat for your workout and for life
No need to be urged right? We need to eat. We love to eat. The idea is eating well for your fitness goals and overall health. Exercising solo or with a fitness trainer – your body is still with you at all times and is counting on you to fuel it properly.
Recovery in fitness and training is helped when you:
Eat enough protein
As protein consists of some of the essential amino acids that the body uses to repair and build up the fibers of the muscles, protein is important to muscle recovery when training. After any intense resistance exercise, the body increases its rates of protein synthesis and breakdown to start the process of muscle recovery. Your job is to top up your body’s protein needs so you don’t lose muscle mass.
Sources of protein are lean meats and fish choices and for vegetarian options consider nuts and beans also.
How much protein do you need to fuel you every day and ward off loss of muscle when you train? Check with your professional fitness trainer as this is a highly individual answer. A range of 0.6 to 1.2 grams of protein per pound of body weight is generally an acceptable amount.
Drink enough water
We’ve learned that the average adult human body is 55 to 60% water. We also know that being hydrated is important to get us through the days moving and thinking well, and especially during performance or training sessions.
Just don’t forget that drinking water is an excellent muscle recovery technique! Drink water and you’ll fill up the cells for balanced function, and to help digestion, and to help process all of the nutrients that are needed for proper recovery.
How much water and when? Again, listen to your body and start with the now conventional
suggestion of about 8 glasses a day or about 64 ounces.
You can maintain hydration by having a reusable water bottle at work or school to enjoy as needed throughout your day, or simply have a cup or two of water just ahead of your meals as a habit.
Try new recipes: Not all healthy food involves flavorless kale and boiled chicken. It doesn’t matter how healthy something is, most people won’t eat it if it’s bland or off-putting. Thanks to the Internet, you have access to thousands-if not millions-of recipes that are good for you and delicious!
You may find you actually love the taste of kale!
More tips a personal trainer suggests to enjoy recovery between fitness sessions
Try new activities to change up your fitness routines
Hey! Many of us would much rather lounge around in our sweats than bust a sweat on an exercise machine. There’s so much more to exercise than just boring machines.
You can pick from exercise offerings like aerobics, yoga, cycling, and-if you’re up for a challenge-CrossFit! Plus, these past years people have rediscovered exercise outside of the gym – easy to enjoy hiking, biking, swimming, rock climbing, and running are just a few.
Get actual rest
Are you surprised that rest and sleep make the list for recovery?
Rest comes in two forms:
- Rest between workout
Sleep is often neglected in our rushed lives. Yet now even professional and competitive athletes are sharing how much sleep they get as it’s scientifically shown to help our body and brain systems!
Resting muscles that are being worked out is key to muscle recovery. When you sleep the body undergoes several important processes designed to repair muscle tissue and restore balance throughout the body.
Sleep has been proven to especially help in improving muscle mass. Robbing yourself of sleep can contribute to the loss of muscle mass and this is connected to hormonal changes that occur while a person is asleep.
Rest between routines
This is about spacing out your fitness sessions, whether it is with your personal trainer or working out on your own. Take time between fitness sessions and train by alternating different body parts at your exercise sessions. You may vary your routines and work on legs one day and arms the next, for example.
If you are working out intensively you may need at least 24 to 48 hours of recovery before that muscle set should be trained again.
Listen to your body as well as follow rest and muscle recovery guidelines your fitness trainer may suggest. Proper rest prevents overwork of the muscle sets you are targeting.
Your individual rest time depends on your muscles needs and will vary depending on your body and your specific schedule, as well as how long you have been training.
Stay tuned for more great tips on working rest and recovery into your routine, but do enjoy our posts on fitness on the site.
Ready to take your fitness results to the next level? Get started on your fitness journey with a free initial consultation and assessment with Vancouver’s personal fitness trainer. Call or email us today.