Recovery
When we are training for something, there is a need to recover before the next training session. Training on tired muscles produces double the lactic acid in a muscle and this lactic acid causes tiredness, fatigue and stiffness in joints.
Recover means that the muscle has been flushed of the waste matter that accumulated during its use. These days, for example, in gym, you might find weight trainers doing one muscle group only once a week. Monday abs, Tuesday legs, Wednesday Arms etc. The inference is that it takes that muscle a whole week to recover. And these people are experts.
There are other variables in recovery from training as well. Recovery is not totally a time dependent issue.
Conditioning. The more flexible the muscle, the faster it recovers.
Food. The more alkalising foods the faster acids are flushed
Hydration. Flooded kidneys push acid into muscle. Only take water in single mouthfuls, at room temp. If not the kidney dumps the fluid.
Position. Upper body recovers faster standing up. Lower body recovers faster when legs are elevated above the head. (lying flat with legs straight up a wall)
Activity. Gentle activity recuperates muscles faster than stillness.
Cold. Cold temperatures compress muscles and squeeze toxin out.
Compression. Tights and skin stockings improve circulation
Drugs. Aspirin thins blood and supports flushing
Chemicals. Magnesium, potassium and other electrolytes flush toxin
Meals. Heavy meals hold toxins in the bowel.
Beer. Beer is one of the worst acidifying agents. Red wine comes in second.
Sugar. Simple sugar, (means sweets) are toxic for recovery.
Stress. Stress locks toxins in cells. Inhibits flushing.
Exercise. Mild exercise for 10-20 minutes helps
Fitness. A muscle can adapt to high levels of demand and burn less fuel if given time
Breathing. Probably the most important. Deep lung breathing is the fastest recuperation mechanism. Deep breathing through nose, full lung slight hold at filled position.
Training on tired and sore muscles is like driving with one foot on the brake and one foot on the accelerator.
Things that help recovery fast.
Yoga
Stretch
Breathing
Legs up wall
Paul Bragg ? Apple Cider Vinegar (three times a day ? but most important first thing in morn and last at night)
Lemon in hot water
Sit on one of those inflatable balls instead of a chair.
Sip warm water all day (never drink it)
Green Tea
Umaboshi plumb. ( my absolute miracle cure for tiredness)
Reduce beer and red wine ? alcohol
Less sugar in tea and coffee etc
Frequent short exercise during the day (keep the blood flow high)
Lymph drainage massage
Tights
Not too tight shoes or socks (especially the grip on the calf)
Sleep on back pillow behind knees
Stacks of vegies
Less red meat,
No pork
Reduce sugars and complex carbs.
Laughter
Lower stress
Gall bladder cleans (colonics)
Thin blood with aspirin or herbal equivalent
Muscle Ease (health food supplement)
Endura in water during exercise
Stay hydrated during exercise
Sweating is good.
Adequate sleep.
Remember. Don?t train on tired muscles.
Gradual Training build up
In the 8 weeks leading to a trip in Nepal. I begin a build up program that is gentle but reaches my goals.
I do steps 3-4 times a week. At about 60-70% MHR.
http://www.brianmac.demon.co.uk/maxhr.htm
There are around 120 steps
In the first of the 8 weeks I do 3 days of the steps, 10 times (up and down)
The second of the 8 weeks I do 3 days of the steps 10 times and one day 20.
The third of the 8 weeks I do 3 days of the steps, 15 times and one day 25
The forth of the 8 weeks I do 3 days of the steps at 20 time and one day 30
From now on I do 20 steps 3 times a week. And one day I add another five eg 35
Then 40, then 45 and finally 50.
Chris Walker
Chris Walker is a world leading change agent, an environmentalist and author of more than 20 books. Born and bred in Australia, he consults to people and organisations throughout the world on improved relationships, health and lifestyle through the application of the Universal laws of Nature. His new book "Sacred Love" offers that we stay balanced, share loving relationships, work with passion, enjoy success, and live our personal truth. To learn more about Chris?s work and journeys to Nepal, visit http://www.innerwealth.com | |
