We are often told that our muscles don’t actually grow while we are training – but while we are resting. The rush of endorphins and sense of accomplishment that comes with completing a session is definitely addictive – and always rewarding. So I can understand that there are many people who hesitate to take a designated rest day, or to put the required effort into planning rest. Rest is a very important element of any training plan, as your body cannot perform at its best when it is worn down or tired, and over training can often lead to injury.
But how do we ensure that our rest is just as effective and efficient as our nutrition and training ?
Massage: I have personally experienced the benefits of massage, and include a sports massage into my program weekly.
*Laura Calderone, local qualified Remedial Massage therapist explains that
“The role of a massage therapist is not to diagnose illness, but to perform assessment and treatment in relation to musculoskeletal dysfunction. Remedial massage therapy involves the systematic assessment and treatment of soft tissues, such as muscles, ligaments, tendons and connective tissues and can assist in the recovery of injury and rehabilitation of people who exercise regularly. Massage can help people restore normal health post-injury, through balancing soft tissue length and increasing blood flow and eliminate adhesions and scar tissue.
Massage can benefit people to prepare for exercise activities and play a vital role in the recovery process of these activities. Following exercise, massage not only reduces muscular tension, but it can enhance the reabsorption of metabolites, aid the removal of lactic acid and other wastes and reduce the impact of delayed onset muscles soreness, or DOMS as it is affectionately known.
At your initial appointment, after a comprehensive discussion about your primary muscular pain and extensive testing to determine restrictions and limitations in range of motions, a treatment plan will be implemented in line with your health goals. During a massage session, various techniques such as trigger point therapy, sustained myofascial tensioning and cupping may be used to get the best results”
Nutrition: While weight training, you are depleting your body’s sources of energy. Eating within 30 minutes of completing weight training is an important tool in recovery after a session. Protein is essential for tissue repair and muscle growth to maintain your metabolism. In order for your body to recover and grow, it is important to replace your existing protein stores. Fuelling your body with the correct nutrition and good protein choices will also provides satiety which reduces cravings for high carbohydrate and fatty foods.
Hydrate: Often an exercise session will leave you sweaty – and that’s a good thing! However, it is also an indicator that your body has lost a lot of fluids during your session. The time it takes our bodies to recover from a session can be extended if we are dehydrated. It is a good idea to ensure you are sipping water throughout your session. Once your session is finished, it is a good idea to take advantage of feeling hot and thirsty – and drink as much water as you can! Having a 1.5L bottle of water with you throughout the day can remind you to continue to drink water – the visual reminder of the bottle on your desk is a useful tool. If you drink coffee or tea that contains caffeine, it is important that you raise your water intake as these types of liquids can actually dehydrate you.
Sleep like a baby: During sleep your body produces a hormone called growth hormone. This hormone is largely responsible for any tissue growth and repair your body requires – so getting enough quality sleep each day is essential in ensuring your body is repairing itself adequately after training and getting stronger.
Be kind to yourself: It is imperative to “Listen to your body“. Commitment and dedication to a training plan is required for results – that cannot be denied. However, there is no benefit in pushing your body too hard on days that you are exhausted or unwell. The stresses of day to day life take a toll on our bodies and whilst training plans should be adhered to, it is ok to listen to your body and let it make the decision for you from time to time. Longevity and health are the priority, and a worn down body cannot work towards these things.
*Laura Calderone is a qualified Remedial Massage Therapist and Perinatal Massage Specialist. Laura is located at the Geelong Wellbeing Centre, on the corner of Myers and Swanstons Sts, and a home-based clinic room in Torquay.
Laura is passionate about providing exceptional perinatal and remedial massage services and has an interest in:
- Supporting women through significant life changes such as pregnancy, motherhood and menopause
- Treating headaches, such as tension headaches and migraines
- Treating neck, shoulder and back discomfort
- Treating fibromyalgia and chronic pain symptoms
For more information on how a massage with Laura can help form a part of your health and fitness routine, go to lauracalderonemassage.com or call Laura on 0407 512 009
To be supported and motivated by our team at The Training Room Geelong, claim your complimentary trial session at www.thetrainingroomgeelong.com.au