Today’s post I want to talk about alternative ways to help the body recovery after exercise. We already know the benefits of stretching, sports massage, protein and carbohydrates, but what else can be done? Here are three of my favourite things to help coincide with post recovery.
Magnesium has many benefits. For exercise it is needed for muscle contraction, nerve stimulation, energy and blood coagulation. If you regularly suffer from cramp during or after exercise, this is a sign of deficiency. Magnesium is also needed to help calcium absorption. Without it in the body calcium does not absorb and therefore eliminates as urine, quite important for bone densification. It and can be found in below source of foods:
* Dark Green leafy vegetables
* Nuts, especially almonds, cashew nuts and sunflower seeds
The recommended amount of magnesium a day is: 300mg for men and 270 to 300 mg for women. How much do you have?
If you find that you need extra Magnesium due for sport reasons and you already have a healthy diet, supplements and are recommended. They are best taken of an evening as this is when the Magnesium absorbs better.
Magnesium bath salts:
We just don’t stop at having the right amount of magnesium in our diets for recovery we can also have magnesium in our baths too! They can sometimes also be known as Epsom salt baths. Some people have these to improve skin conditions like psoriasis but you can also have them for muscular aches and pains! Magnesium has an anti- inflammatory characteristic to it “helps in general to restore cellular activity as well as the shape of the cell membrane” and also the “protein fragments within the cell” “By providing a warm environment, the therapeutic bath helps to relax contractions and enhance absorption of the base minerals through tissue and cellular pores. “ (Mclean 1999)
You can buy them from most health stores and online and they are definitely worth part of your recovery routine.
Usually used for exercise but I love them for loosening out my aches from training. They pump blood around the muscles which increases circulation and therefore either aids muscle recovery or gives the muscles the extra oxygen they need to begin a workout. I have focused on massaging the legs today. For those that have never used these before, there are a few contraindications to using a PowerPlate. They are listed at the bottom of this blog in red. Please make sure you read these before you start and if in doubt, always ask a member of the gym team.
Here are a few pictures of how to position on the PowerPlate.
The settings need to be on at 50 for 60 secs. You can start the massage from the button at the bottom next to the base of the plate. To get the most benefit aim to do all of the above, your legs will feel amazing afterwards.
I would just also like to say thank you to Redbridge sports and Leisure for letting me use their power plates for the pictures and also Jamie for assisting!
If you don’t have one then you will most probably at some point. They are great for pre and post exercise in helping blood circulation and releasing tightness within the body. There are so many to choose from for all different types of purposes. I am going to dedicate next month’s blog to foam rolling and I will explain all about what to buy etc and also some great videos on how to use!
Catch up then!