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how-to-speed-recovery-after-a-workoutThree Things to Speed Recovery After a Workout
Many people are planning on achieving a goal this year for their New Year's Resolutions, instead of the typical losing weight.  Whether it's running a marathon, trying your first 5K walk or looking to climb a mountain, everyone can make a goal. But, you should get some support.  That can mean some expert advice as well as letting your friends and family know so they can support you.

If you need some inspiration, meet my client Becca.  From an accident as a child she is paralyzed from the waist down and has been committed to a wheel chair.  As a child she loved riding her bigwheel with legs crossed and arms spinning.  As an adult, she is looking to reach new heights, inspire others and stay fit.  She has committed to wheeling a marathon this January in Florida.

Here is a question from a client who is training for an upcoming marathon via wheelchair.  She writes: On Saturday I did a long ride and Sunday felt really tired. I was wondering if you had any suggestions for getting through that?

Recovery After a Workout

Food and rest play a major role in recovery. Here are three things you can do to improve recovery.
  1. Refuel - You'll want to eat something after a long workout (more than 90 minutes) to replenish your muscle glycogen or sugars.  Look for post workout meals to replace carbs and lost protein like a glass of skim chocolate milk.  Chocolate milk is a perfect balance of both carbohydrates for energy and protein to build tissue.
  2. Hydrate - Be sure you are well hydrated and drinking enough water.  Stating a certain number of ounces isn't the same for anyone.  Foods that contain water may change the amount you need.  Teas and coffees can help hydrate as well although excessive amounts can contribute to dehydration.  Drink a glass of water each hour until you have urine that is clear. Your body will tell you it's thirsty and show you when you're running efficiently.
  3. Stretch - Active stretch after your workouts can help alleviate lactic acid build up and release the muscle tension.  Active stretch uses opposing muscle groups holding a contraction to stretch the most used muscles. Focus on shoulder blade squeezes to stretch the anterior delt and chest muscles and press palms together with straight arms below the belly to open lats and back muscles.
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