Best Strength Training Practices Inlcude RECOVERY ::
10 Tips to Help You Relieve Muscle Strain & Soreness

One thing were sure of… is the athletes and clients we see, are so determined to become bigger, stronger, faster and out perform their competition, that this may cause you, or a coach to push you beyond your limits, or what is safe and right.

At Arete we are all about performance and results, but we realize there is a RIGHT WAY and a WRONG WAY to go about it.  Too often we see people come in injured, or over trained with the wrong techniques and this leads to chronic soreness, unnecessary injuries and weaknesses.

 

Arete’s FOCUS is cutting edge… to create a SUPERIOR ATHLETE

WEIGHT & STRENGTH TRAINING
AGILITY & FLEXIBILITY
NUTRITION & SUPPLEMENTS
HORMONE PROFILING
and

RECOVERY


Recovery is as important as every other aspect of training, and without it an athlete’s performance and progress is at risk.  Here are some methods we use to help our clients have optimal training with a quick and efficient practices for recovery:

 

  1. ENVIRONMENT: Make sure that all your equipment is working right, from your shoes, to the surfaces you train on and the equipment you are using.  This can lead to unnecessary soreness and is always a quick fix.
  2. MASSAGE: Massage sore muscles and areas with a foam roll or a massage stick to loosen up.
  3. MIX IT UP: Mix up your training, different sets for different days and cross that with agility training to give your body a break while still making progress in other areas.  In other words do not over work the area of focus or concern.  It will backfire on you.
  4. CYCLE: Know when you are at a plateau and when it is time to ramp up, this usually goes in cycles depending on your sport, your goals and your body type and make-up.
  5. RATE: Know your level of soreness and know when to STOP… on a scale of 1 to 5 : 1 to 2 means you can probably maintain your current workout, 3 to 4 means you may want to keep training but lower the intensity or area of soreness and focus, and 5 means STOP, rest and recover.
  6. SOAK: A cold bath at 50 degrees for at least 15 minutes, followed by a hot bath and or an Epsom salt soak decreases inflammation in the muscles and can help reduce your recovery time.
  7. STRETCH: Depending on your area of soreness there is a stretch or series of stretches to match it, that will work out the stiffness and lead to overall better blood flow to heal the muscles.
  8. SUPPLEMENT: Nutrients and minerals are depleted during a workout and when they are not replaced this can lead to soreness and a much slower recovery.  In most cases there are healthy, affordable and targeted supplements you can take after workouts or as a part of your training to help you over all in every aspect in your training, but also make a huge difference in your recovery.  This is so important to know and we offer a simple digestive test to help you learn what supplements and quantities you need to reach your goals and recover.
  9. NUTRIENTS: Eating healthy, whole, organic foods that are rich with mineral, nutrients, fiber and the right protein and you carbs is a no brainier and is the best way to help your body heal itself.  Drinking caffeinated, energy drinks or high sugar snacks which you might crave… are NO GOOD!
  10. HYDRATE: Drink a lot of water or replace with an electrolyte replacement… just as the body is depleted of nutrients it also is easily dehydrated during training.

A great trainer, coach or training program should address simple and personal recovery methods so the time spent training is all about QUALITY & RESULTS.

To learn more about specific recovery methods or your specific training needs please CALL US at (949)542-5100 or CONTACT US by Email to schedule your first session on us.