Nashville Trainer Rest and Recuperation

Your muscles are sore. You can barely walk- it even hurts to go the bathroom!

Trust me, I know the feeling too well.

When you're training a lot, one of the best things to do for yourself is R&R- rest and and regeneration. 

You're training hard, so you've earned it. Recovery is one of the most important aspects of your exercise program that gives you a stronger, leaner body.

Your muscles rebuild when you rest. No rest = no results from training. 

So since R&R is so important, I'm here to give you 9 recovery techniques to do after your workouts. 

#1: Sleep

 When you're asleep, the greatest secretion of growth hormone occurs during our 

deepest sleep cycle. Also, the body's metabolic activity is at its lowest point; therefore,

we have an excellent environment for tissue repair.

Recommendation: don't exercise within 4 hours of going to bed. Doing this raises 

your cortisol and adrenal levels, which will keep you up. Aim for 7-8 hours 

each night. Buy the most expensive mattress and sheets you can afford. It's where 

you spend a 3rd of your life. I like silk :)

#2: Foam Rolling 

Foam rolling is basically a form of self-massage using an apparatus that looks like 

a swimming pool noodle. It reduces pain, prevents injury, and a enhance your athletic 

performance. It iron out the knots in your muscle tissue.

Recommendation: perform after your workouts on all the big muscles in your body.

#3: Walking

Walking is the new black. Walking is probably the most overlooked aspect of fitness. It helps you
recover from resistance training by promoting blood flow. It builds aerobic fitness. It also relieves stress
and anxiety. Recommendation: Walk at least one hour a day, nonstop. EVERYONE should be walking

#4: Epsom Salt Baths

I love Epsom salt baths. Epsom salt increases blood-flow to the muscles as well as to 

the surface of the skin. It helps rid your body of toxins and impurities by increasing perspiration. 

Recommendation: whenever you take a bath, add 1 – 1 1/2 cups of Epsom salt. Soak for 

15 – 30 minutes. Then take a shower to wash off the sweat-out toxins.

#5: Ice Massage

Whenever you get bruised by something and the spot turns red and swells, the first thing 

you do is apply ice. The same goes for training. Ice massage reduces inflammation.

Recommendation: if there's a particular spot that's overly sore after training, apply an ice pack 

for 5 – 10 minutes.

#6: Hot and Cold Contrasts

Also called contrast showers, I do a lot of these. The hot part increases the bloodflow  

toward the skin and muscles, while the cold part forces the body to redirect that bloodflow 

back toward the internal organs. It helps eliminate metabolic waste.

Recommendation: get under a steamy, hot shower for 1 – 2 minutes. Then turn water to cold 

for 30-60 seconds. Do this process 3 to 4 times. Oh yeah, it kinda sucks.

#7: Sauna

If you have access to health club that has a sauna, by all means use it. It increases the bloodflow, 

removes toxins, and relaxes the muscular and nervous systems.

Recommendation: try to wait at least 1 to 2 hours after your workout to take a sauna. Stay in 

until you break a sweat, then shower.

#8: Massage Therapy

Yea its costly, but massages are great for muscle relaxation.

Recommendation: if you can, get a massage 1 – 2 times per month.

#9: Pool Work

Water is very therapeutic. It allows for training with minimal impact on the body.

Recommendation: Swim!

There you have. Print out and keep this for your records and remember, email me with any questions. I'm always here to help.

Live easy,

Rickey