Any great personal trainer will tell you that your fitness program isn’t just about what you do during the workout.  Most of the current scientific research and evidence regarding fitness reveals that what to do when you are not working out is just as important if not more. How to be in relationship with your body in a sustainable way is something to discover and is unique to every individual.

Here are five different ways that you could consider to optimize your efforts as an integrative approach to your exercise regime:

1)  Adequate rest – I can't stress how important rest is. Getting deep sleep at night is key to how you experience the world during your waking hours. But also remember that you need to have appropriate rest during workout sessions. Be smart. If you are training hard, listen to your body and its need for proper recovery time.

2)  Nutrition – We all know it's vital to get the proper nutrients in your system. What and when you eat is of utmost importance.  It often takes time to be able to truly listen to your body and learn what you need. Figuring out what to eat before and after your workout is something to consider, especially if you have low blood sugar or are anemic. Be smart. Stay connected as this body needs the proper fuel to take you where you want to go.

3) Stretching – When you work out, your muscles are shortening. You've felt your tight legs and other muscles and how good it feels to stretch. After the workout, a good stretching session will help alleviate post exercise soreness, and will give you proper range of motion for the next training session. Take the time to stretch. I like to do it in the morning and evening, a great way to start and end your day. This is in addition to your pre & post work out stretch!  

4)  Foam Rolling – Self-myofascial release, also known as foam rolling, is a stretching technique that uses a foam roller to apply gentle pressure to adhesions (or knots) found in a muscle, allowing the muscle to relax. When foam rolling, you must find a tender spot and maintain pressure on that area for a minimum of 20-30 seconds, or until the tension in the muscle decreases. This may take longer depending on your ability to consciously relax. Although foam rolling can be uncomfortable, especially on certain areas of the body such as the IT Band, it is important to try to relax as much as possible while holding pressure on a tender spot.  Self-myofascial release can be used as a warm up prior to activity, and can also be used as part of a cool down. I like to think of foam rolling as an inexpensive massage.

5) Massage – A lot of people think this is a luxury thing and it is. But it's also important depending on your body type and how what you do with your body. This will help work out the knots, trigger points and general ache from your workouts, however, if you don't want a qualified professional to do the work for you or you can foam roll!

6) Other modalities – Another method to add to your repertoire is to do hydrotherapy.  The easiest way to do this is in the shower.  Start with warm water and then turn the faucet to cold for 30 seconds.  Return to hot water and alternate 3-5 times.  this promotes blood flow to and from the surface of the body and get your lymphatic system going and increases your circulation

If you would like help regarding one or more of these ideas, contact us here at OHF. Good Luck! Train smart and recover properly.