Do you find that you’re completely incapacitated after your workout and can’t train again for a good few days? One of the worst parts of doing a tough workout is feeling rotten the following day. Even worse is picking up an injury due to not recovering properly and overtraining. Check out these 6 ways to recover better so that you can make the most of your sessions without paying for it the next day.
Eat more protein
If you are an endurance athlete like a triathlete, cyclist, or runner, you will know how important carbohydrates are to your diet. However, are you eating enough protein? A lot of people are aware that you can consume too much protein and that this can lead to weight gain, but many people don’t actually consume enough.
Protein is vital for building and repairing your muscles and by timing your nutrients correctly, you can maximise your recovery. Try adding a hit of protein to your post-workout meal or snack to reduce DOMS in your legs and optimise the recovery process.
Eat more carbs
On the flip side, if your training involves more weight training, you are probably already consuming plenty of protein but perhaps ignoring your carb needs. It is widely accepted that bodybuilders and even powerlifters don’t need as many carbs and live on a high protein, high fat diet instead. This allows the athlete to cut body fat while still increasing strength. However, carbohydrates are still important and can aid in the recovery process just like protein. By taking simple sugars on board during a particularly tough workout, you will replenish your glycogen stores and not only improve your performance during training, but also shorten your recovery period so that you can train more often.
Stretch and foam roll daily
This is the one we all take for granted. It’s very important to make time in your daily routine for at least 10 minutes of stretching and foam rolling every day. Stretching has many benefits including improving flexibility, balance, and reducing stress, but it also reduces your risks of developing an injury. Exercise and sitting at a desk all day shortens the muscles, and tight muscles are more likely to get injured. Stretching will reduce the stiffness in the muscles that you experience when you are achy and it will prevent you from aching while you exercise. For example, if your hips ache when you run, stretching your hip flexors will help this greatly.
Take complete rest days
If you’re on a roll, it can be tempting to skip rest days and keep the momentum going. However, overtraining has many risks associated with it and your rest days are just as important as your training days. Make sure you have at least 1 or 2 days per week dedicated to relaxing and letting your body recover so that you can bounce back better than ever for your next training session.
Be more consistent
If you are a weekend warrior or you are inconsistent with your workouts, you will find it harder to recover. Every time you skip a few workouts, you are almost going back to square one and will lose some of the progress you have worked so hard to gain. By training consistently, your body will become more accustomed to working hard and your recovery times will reduce. Not only will your muscles recover quicker, but so will your heart and lungs, which means getting your breath back quicker and getting back to a steady heart rate quicker too. Try to train consistently by not skipping workouts and increasing your workload gradually so that your body has time to adapt.
Improve your sleep routine
Sleep is the one element of recovery that many people tend to take for granted. Did you know that when you exercise, you are actually breaking your body down, and it is only when you eat and sleep that your cells recover and you end up fitter and stronger than before? Sleep is vital for proper recovery and getting your 8+ hours of good quality sleep will be the difference between taking a week to recover and being able to get back out there the very next day.
The reason I started looking into barefoot running was the reason that most of us do, and that's injury prevention. Historically, I have tried running; I've tried training for the London marathon, I've tried running 10k, but the result was always the same. Bad knees, tight IT bands, and eventually injury. In the end, I just gave up. That was until I read about barefoot running.
Before changing to a barefoot running style, I went to have my gait analysed. I ran on a treadmill barefoot and the experts checked the way I run. They claim that everyone is designed to run and it is only due to cushioned running shoes that we end up getting injured.
The main struggle I had with barefoot running was the impact on my calves. Changing to a forefoot strike puts a lot more pressure on your calf muscles and they start to ache a lot. Like anything, you need to build up slowly. I did build up my training and I got faster and became a much stronger runner. But it was time to welcome a new running injury, shin splints.
Read more: Shin Splints Prevention And Recovery
So after building up working through the issues has been changed in worth it? Completely.
Remember, changing running style will not happen overnight. This is a long, slow process.
If you dread your workout, chances are you're not going to do it. Slogging away on a treadmill for hours may be good for your body but it's not great for your mind. We've put together 5 awesome ways to get fit and burn calories without even realising it!
Gardening is a great functional fitness workout as it will have you squatting down, stretching high, lifting your arms, and carrying heavy loads, all of which will challenge every muscle group in your body. A 140lb (10st) woman can expect to burn up to 300 calories from 1 hour of gardening!
This is a great way to keep fit as it is free, you don't have to leave the comfort of your home, and in the summer you will be exposed to revitalising vitamin D from the sunlight. Not only this, it's a great skill to develop and you will have a beautiful garden to show for your efforts!
2. Playing a musical instrument
It may not feel like it, but playing a musical instrument can be a very energetic activity. Especially instruments like the drums where you use your whole body to play, you can expect to burn between 100-300 calories in an hour!
Learning to play an instrument is an excellent skill to develop as it'll focus you mentally and this should help you in day-to-day life. Not only this, it can be very social as you can then join a band or orchestra to share your passion with others.
3. Playing with your children
It can sometimes feel difficult to exercise when you have kids as finding time can be almost impossible. Playing with your children by chasing after them in a park or playing football or another sport with them is an awesome way of getting fit yourself while also allowing your kids to expend all their pent up energy. Forget lifting weights, lifting your kids will give you a great workout without having to hit the gym!
Playing with your children gives you an opportunity to bond and you won't even notice how many calories you're burning. Another benefit is that you'll be helping your kids to get active from a young age which will really help them in the long run.
4. Walking the dog
If you have a furry friend or two, you can expect to burn up to 200 calories an hour by walking them. Depending on how energetic your dog is, you could even go jogging with them to help them exercise better.
By having the company of your dog, you won't feel as self-conscious while out and about and knowing that you have to walk them will be all the motivation you need.
Finally, spending time cleaning your house can be a great way of burning calories, toning up, and you'll have a beautiful sparkly house at the end of it! Just like with gardening, cleaning will act as a full body workout as you'll be squatting down to scrub low surfaces, reaching high, bending and twisting in all directions in order to clean. This will mean that all of your muscles are worked – even ones you may never have worked before!
Having little ones at home can leave you feeling like you don't have a spare second in the day. How can you fit in exercise when you have no time? We give you all the tips you need along with with a home workout for you to try.
How can I find time to workout with kids?
Finding time to exercise as a parent can feel almost impossible, but it doesn't have to be. Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories too. If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun. If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking to the local park or playground. It may be easier than you think to get around without your car.
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Home workout routine for parents
If you have kids at home or are pregnant, try this home workout routine by Sundried ambassador and personal trainer Carly Newson.
Looking to get a great workout done at home? Make sure you have all the kit you need!
The energy and excitement of making new year's resolutions and getting fit is well and truly burnt out and the gym is starting to empty out again. How can you stay motivated when all you want to do is melt into the sofa and eat? We're here to help. Follow these tips to boost your motivation when it feels like there's no hope.
1. Partner up
If you have someone to let down, you'll be less likely to flake. Having accountability means you have more of a reason to get to the gym and it will be more hassle to have to text your friend or personal trainer to say you're not going and then get an earful from then than to just go. Plus, you'll know that once you're there you'll have a great time because training with a buddy makes training more bearable.
2. Get changed
How many times have you been sat on the sofa watching TV after work telling yourself "I'll go in a minute" or "I'll go when this show is finished" and then it never happens? By getting changed into your activewear you're getting the ball rolling and getting into the right frame of mind to work out. Once you're changed into your sportswear you're already halfway there and will be much more ready to get out there and go train.
3. Take your gym gear to work
If you go to the gym straight from work, you won't have a chance to talk yourself out of it. If you pair this with point number 1 of partnering up and telling your friend you'll join them at the gym, you'll be well on your way to success. Get changed at work and go straight to the gym instead of going home first. It's much harder to gee yourself back up once you're home from work than if you continue the momentum from your day at the office.
4. Have a workout to look forward to
There's nothing worse than finishing a monotonous day at work and thinking about now having to go and run on a treadmill for half an hour while staring at a wall. By planning out a fun and exciting workout, you'll actually want to go to the gym and do it. Try circuit training or functional training to mix things up and talk to a personal trainer if you'd like to try something new like Olympic weightlifting or CrossFit. If you're dreading the workout, getting motivated can be impossible. Whereas if you're actually looking forward to it, exercising can be a joy instead of a chore. If you enjoy something like Zumba, sign up for a class! Group exercise can be a great way to stay motivated too.
5. Use the 10 second rule
If you find yourself making terrible excuses like "it's raining" or "I'm too tired" then use the 10 second rule. It's very simple: count to 10 and then go anyway! This will eliminate your mind telling you that you can't do it and 9 times out of 10 you'll find that you actually enjoy the workout and will be pleased that you went.
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