Day 30 - 20 August 2018
“Bloat time of the Month”
I planned to do only cardio today because 1) i ate a lot of junk over the weekend; 2) i wanted to stop feeling like a whale. I feel better about the former because I burnt about 150 calories today according to the machines but I still look and feel like a whale. 🤣
I guess i’ll just have to embrace it and be a sexy whale for now. 🐳
What I did today:
30 mins Cardio (walking+running+cycling)
30 Reps of Chest to Floors
In the 2nd part of my recovery series, I talk about the things I do on a daily basis to mitigate fatigue from training. These activities also keep me fresh and relaxed to tackle a long day at work.
Sleep – The most important activity for every athlete is a good night’s sleep, in particular REM sleep. Sleep repairs tissues and muscles and releases essential hormones in the body needed for recovery. I am very fortunate that my body is able to have an 8 hour UNINTERRUPTED sleep every night as I never have to wake up in the middle of the night to go to the bathroom. Tips to induce a restful sleep is to eliminate smartphone usage close to bedtime and have a structured sleeping schedule everyday.
Cold Showers – The key takeaway from this is improved blood circulation and speeds up reduction of muscle soreness. Cold showers encourages blood to surround our vital organs (such as the heart) and new oxygenated blood is ciculated around the body upon stepping out of the shower. I have never switched on the heater for over 2 years and I start and end the day with a cold shower. It will take time to get used to the cold water especially in the morning, but your body will adapt to it and you will start to see the wonders of taking cold showers.
Stretching and foam rolling – A daily 20 minute routine of mine, starting off with foam rolling the major areas (back, hamstrings, hips, glutes and quads) followed by stretching the same areas. Both activities reduce muscle soreness tremendously and it relieves tight areas especially when we are all sitting most of the time at work. I stretch and foam roll at night before bed while watching Netflix or listening to a podcast to make it less boring.
And there you have it, simple things you can do to speed up recovery. If you noticed, I do not follow any fancy recovery methods – all these can be added in your daily routine with no extra cost!