Rest & Recovery

There are so many elements to attaining holistic health, though often we only focus on the physical results. Many of us dive heart first into a fitness regimen with the expectation that since we’ve “put in the work”, our bodies will automatically reward us with increased strength, muscle tone and elasticity, endurance, and decreased pain. When we feel as though we’ve come up short on progress, perhaps all we really need is a slight attitude adjustment and a broader understanding of the needs of the body.

Rest and Recovery
Learn to rest and recover your body, and recharge your mind. Rest is a combination of sleep and everything else outside of training. It is, intuitively, the easiest way to help your body bounce back from the demands of a workout. For all the hours we dedicate to exercise, we still live a full life outside of our athletic endeavors. Getting enough sleep, and not forcing in more physical activity in hopes of achieving faster results, will allow your body to repair in between workout sessions. Too much exercise can reduce the body’s ability to recover, and may result in injury.


Recovery is multifaceted and refers to the techniques used to speed up your body’s own natural restorative measures. Recovery includes hydration, nutrition, stretching, heat/ice/compression when needed, and self-myofascial release (self-massage). 

 

  • Massage and foam rolling help release tension and ease trigger points, or knots in muscles.

  • Nutrition is arguably the most challenging aspect of recovery, since burning more calories throughout the day means we’re HUNGRY more often! As a general guideline, eat clean, eat enough, and mind your own dietary restrictions, but avoid “dieting”.

  • Proper hydration is key to every single function in the body. Add lemon or lime to water to enhance taste, as opposed to adding packets full of sugar and/or artificial flavors, colors, and other additives which give the body more to process.

  • Include dynamic stretching during your workout, and perform static stretches after the workout is complete. Our bodies thrive on variety, so try as many stretches as possible, to target a wide range of muscle groups.  

  • The RICE method is an extremely important step in treating strain, sprain, or injury. It consists of Rest, Ice, Compression, and Elevation. The therapeutic combination of these techniques can reduce pain, swelling, and inflammation. Seek medical advice at your discretion.


Mind Over Matter
You do enough. You are enough. You are vibrant and brilliant and strong. Keep moving your body and your mind will learn how to be still. You will be able to meet yourself where you are, without judgment, by being thorough, consistent, and compassionate. If you don’t like what you’re doing, change it! SWEAT TO LIVE!


Carlee McIntosh
Instructor Hot Feet Fitness



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