On this Fit Friday, Pamela Hernandez with Thrive Personal Fitness joined KY3's Paul Adler to take a look at muscle recovery. Here are some notes and tips from Pamela:
Recovery is what makes the muscles stronger. The workout is the stimulus for change but during recovery and rest is when the actual repair and growth happens. Here are some tips to start your recovery right.
1. After the workout is the time for static stretching, not before. Don't skip it! Hit all the major muscles groups, holding the stretches for 15-30 seconds each.
2. Add foam rolling to your routine. A basic foam roller is like a rolling pin for your body, working into the muscle belly like a good massage. Place the roller under the body part you wish to work, using your body weight on the roller to create pressure. Move your body back and forth, going slowing and covering a little bit of the muscle at a time. If you hit a knot or a particularly sore spot, hold on that spot till the tension starts to release.
3. Hydrate. You've lost water via sweat. Make sure to drink 2 - 4 cups of water per pound of bodyweight lost during the workout.
4. Refuel. Your body needs to replenish the energy stores in the muscle and provide amino acid building blocks for repair. Try a fast digesting protein like whey and a piece of fruit