Recovery

SMR

Self Myofascial Release

Self myofascial release is een onmisbaar onderdeel bij het behalen van optimale prestaties, het ontwikkelen van een sterk lichaam en het voorkomen van blessures!

IMG_1419

Recovery Time!

Here are a few tips to try to aid your post workout recovery so you can bounce back for your next session!

 

  • Viparita Karani pose gives blood circulation a gentle boost toward the upper body and head, which creates a pleasant rebalancing after you have been standing or sitting for a long time or after a hard training session.

 

  • SLEEP! When you’re sleeping your body has the time and energy to rebuild tissue and become stronger, so a good nights sleep is important!!

 

  • Nutrition – fueling/re- fuelling your body is a critical aspect of training recovery. I try to consume protein asap after training to promote muscle synthesis

 

  • Post training warm down – if you’ve just done a hard session, be sure to do a warm down jog… doesn’t have to be long but at least 5 mins.

 

  • Massage/rolling – Massage is a good way to help stimulate blood flow through muscles and helps to reduce inflammation.

 

  • Stretching … even 5mins is better than nothing.

 

  • Ice bath – Or actually, I prefer hot and cold, so 1 min freezing cold water, 1 min warm water repeat for ten minutes… This really helps my muscles recover, stimulating blood flow & reducing inflammation… before I get the “insta-scientists” telling me there is no scientific evidence proving it helps muscle recovery… this works for me.. and if you notice, almost every pro athlete will use this method to aid recovery in their training.

 

  • Swimming, walking, easy bike ride – on ‘off’ days it’s always helpful to do different types of exercise to help develop other muscles & give your legs a break from the continuous impact of running.
Did you know

The benefits of Pawanmuktasana

Did You Know!?

Relieving your system of the pressure that builds up every day is extremely relaxing to your body, mind, and spirit. This position is a gentle reminder of your body’s ability to heal itself. It might be a good idea to do this position first thing every morning, just before you get out of bed. When you gently wake your body with this position, you will notice that your body functions with greater ease throughout the day

The benefits of Pawanmuktasana include:

  • It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion
  • It strengthens the back muscles and tones the muscles of the arms and the legs
  • It improves the circulation of blood in the hip area
  • It eases the tension in the lower back
  • It stimulates the reproductive organs and massages the pelvic muscles
  • It also helps to cure menstrual disorders
  • It helps burn fat in the thighs, buttocks, and abdominal area
  • It helps to stretch the back and neck

How To Perform!

Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdome.

Clasp your hands around your legs as if you are hugging your knees.
Hold this position while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.Exhale and release the pose after you rock and roll from side to side about three to five times

Relax

slaap

15 slaaptips voor een goede nachtrust

De meeste mensen hebben ongeveer zeven uur slaap per nacht nodig om niet vermoeid te zijn en op lange termijn geen gezondheidsrisico’s op te lopen. Bekijk deze 15 slaaptips voor je slaapkamer en voor mind & body.