Recovery Strategies to Maximize Workout Effectiveness

Dec. 2, 2013 - PRLog -- Exercise is the process of exerting muscles and systems of the body to change their physiological functions and processes.  While this is part one, part two is how the body adapts to the stimulus, and how well it continues to function after the physical stress.  To get the most out of any work out, every person must know strategies to follow after the activity is completed to fully reach the desired effect of the exercise.

Without proper recovery time, the training a person has undergone will not work effectively.  As such, it’s important for every person to know how to recover from a workout to maximize the effort and stimulus they accomplished.

One of the key elements of recovery is post-workout nutrition.  After exertion, the body needs to replenish the muscles and organs with both carbohydrates and protein to repair tissues and promote muscle development.  Experts recommend a 4:1 carbohydrate-to-protein ratio of food be consumed within 30-45 minutes after a workout to maximize recovery and promote physical development.

In addition to feeding the muscles, the body also requires them to be stretched and massaged.  Soaking in a hot tub or relaxing in a sauna after a workout can promote recovery, as can static or dynamic flexibility exercises both before and after activity, and using foam rollers to treat soreness with massage and encourage improved tissue flexibility.  If stretching or massage cannot be done right after activity, be sure it is incorporated at some point in the day to maximize the effects of a workout regimen.

Finally, while all the above are essential pieces for recovery sleep is the glue that holds the puzzle together.  Sleep allows the body to rest, recover, and neuroendocrine systems to reset to promote healing and muscle growth.  Adjust an exercise program to meet the needs of lifestyle changes to ensure the body is receiving adequate rest, and soon the changes and stimulants the body is receiving will show up as the results everyone desires when engaging in a fitness program.

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Expert Performance is a vertically integrated manufacturer of Performance Apparel. We have been making products both domestically and overseas for more than twenty years. Expert has been a leading innovator in the design and development of smart fabric technology to create and manufacture fashionable, high quality, functional garments for the active lifestyle, athletic, and sportswear markets. Our line of basic and specialty products cater to the needs of distributors, decorators, and retailers. We are proud to offer profitable opportunities to you, our partner.

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