In LIVESTRONG. COM strive to give our public the best information available to people who know more about health and fitness. With the Olympics coming up, we asked Brent Callaway, Athletes' Performance's international performance manager, about how the competitors we see on TV manage to recover after their strenuous training and always perform at the best level. Here you can see what he told us.
At Athletes' Performance, we have trained many of the best athletes in the world, including several of those who competed in the 2012 Olympic Games in London.
-Brent Callaway, Athletes' Performance
The same recovery system used by elite athletes to withstand your hard workouts and the stress of life can free you of injuries, keep you mentally well and ready to begin the day of The best way.
Here are four tips that will help you optimize your recovery.
Protect your posture
Regardless of whether you are an Olympic athlete, an avid runner, a professional or a parent, you are likely to perform repetitive movements in your life. Sitting at a desk, car, bicycle or plane can have a long-term impact on your posture and how you feel and surrender each day.
Sitting for prolonged periods causes the hip flexors to shorten, causing a chain reaction that moves the pelvis forward and adds stress to the lower back of the spine. Without proper correction, this can cause back pain and damage the mechanics of the run, since athletes can not raise their knees enough to fully extend the opposite leg.
To recover from the stress of sitting on a daily basis, mix a self-massage with a stretch to lengthen the hip flexors and improve your posture. To recover as a true Olympic athlete, place a foam roller under your hip as shown in the picture and pass it for three to four minutes on each side. Continue with this self-massage to quickly stretch the hip flexors on each side and you will be on track to improve your posture and have a healthier hip.
Regardless of whether you travel a lot for work or if you rarely leave your home, getting enough sleep can be a challenge. The hours of sleep not only impact how we feel but also in making quick decisions. Especially, as we get older, lack of sleep suppresses the immune system, so sleeping well is vital when it comes to recovering, whether you're at home or on a route.
To create an effective sleep routine, try to get 8 to 10 hours of quality sleep per night.Do you think it is not possible? Try a week with the following elements:
- Turn off the television and other electronic devices in your room - Close the curtains to reduce the light that reaches the room - Do not drink caffeinated beverages after 6:00 p.m. - Breathe deeply three to five times before going to bed to help your body go to a relaxation mode - Lie down at 10 PM., it's possible!, and get up at the same time every morning.
By sleeping more wisely, your body and your mind will function at a higher level. Incorporate effective sleep strategies into your recovery routine, regardless of whether you are at home or traveling.
Recharge your energies after training
For Olympic athletes, food is the fuel, and for the rest of us, it should be the same. When you finish exercising, the gas tank is empty, so it is imperative that you recover effectively, ideally less than half an hour of training.
At Athletes' Performance we perform personalized movements after training for each athlete, but you can create your own fuel for this moment by combining high-fiber carbohydrates to recharge your batteries, a source of lean protein and water to rehydrate.
Try mixing a protein powder with frozen strawberries and low-fat chocolate milk, or adding vanilla whey protein to your orange juice to recharge after training sessions. In addition to feeling better, you will also repair your muscles and recharge effectively for your next workout.
Make recovery a ritual
The best athletes in the world do not consider massage, stretching, sleeping well or post-workout nutrition as an option. These activities are part of the routine of their days and how they manage to perform well.
In the same way, everyone should aim to be consistent when it comes to recovery, even if they started in a simple way. For example, take time today to include one of the following recovery rituals in your daily routine in addition to the larger strategies indicated above. You will be surprised to see how little time they take you and how much impact they have:
-Leave a tennis ball under your desk. Instead of sitting all day without moving, roll it under the arches of your feet while you make calls. Press it against your chest and shoulders to free yourself from tension.
-Dice 10 minutes every day at your desk to breathe deeply and relax. This simple act will help you stay calm, focused and renewed.
-Remove some of the distractions from your sleep routine. It can be the telephone, the personal computer, the television or the clock with radio.
Scheduling recovery in your day makes your health and well-being a priority and can reduce stress levels while reducing pain.These simple changes can have a huge impact. So even if you are not competing in the London Olympics in 2012, incorporating these strategies into your daily life will help you recover as an Olympic athlete.