work out HOW TO
PROMOTE MUSCLE GROWTH BETWEEN WORKOUTS
by blake beckcom Most people think that muscles develop and grow
during a training session. Actually, it is during the periods between workouts that muscle growth is stimulated. Without proper rest between sessions, the muscles cannot repair themselves properly, hindering any growth. In order to gain strength more quickly, pack
on lean mass and recover faster, follow several guidelines to give your muscles everything they need to perform (and recover) at optimal levels. ROLL THOSE SORE
MUSCLES.Foam-
rolling helps to increase blood flow and reduce knots in your muscles. Try using a foam roller after every workout: Roll each muscle group five times to help boost power and mobility. KEEP MOVING, EVEN ON REST DAYS. Although you should allow 48 hours between workouts to help boost recovery times, this doesn’t mean you should simply sit around. By performing some sort of light activity, such as walking or casual biking each day, you force key nutrients to cycle through your muscles, accelerating recovery. DO SOME MINIMAL TYPE OF WORKOUT DURING YOUR OFF DAYS.Just because you aren’t hitting the weights doesn’t mean you
shouldn’t exercise in some form. Help stay active and speed recovery, by using the following, three times each: 1. Walking high knees:To start, stand up straight
with your feet shoulder-width apart. Bend your left knee, and raise it up as high as you can. Take a large step forward, and then repeat the move with your right knee. Take forward steps like this for a distance of 10 yards, then turn around and walk back to your starting space. 2. Lateral shuffles: Begin by standing up straight
with your feet just slightly wider than shoulder- width apart. Lower your body as you push your hips back and shuffle to the right for 10 steps, shuffling back to the left for 10 steps. To prevent injury, do not let your hips drop lower than your knees. 3. Arm circles: Standing straight with your feet shoulder-width apart, extend your arms straight out to your sides. Your palms should be facing forward. Start swinging your arms forward in small circles, gradually building up to larger ones. Once you have performed 10 forward swings, stop and reverse direction, performing 10 swings in the opposite direction. Go to bed early. Although you probably have
better things to do than go to bed at an early hour, Sleep is one of the best ways to speed up recovery between workouts. Your body produces growth hormones all throughout the day, but the highest levels are produced while you sleep; staying up late not only makes you feel tired the next day, it also hinders muscle growth. Many scientists also believe that sleeping for less than seven hours per night, inhibits protein synthesis and increases the breakdown of muscle tissue. Remember, to keep your muscles in peak condition, you shouldn’t simply “rest” on rest days. Even the simplest of movements can help your muscles recover in record time and help you reach your fitness goals more quickly. Lastly, nutrition is 70 percent of the battle. Eat as hard as you train. Peak recovery is about rest and nutrition... and continuing to move in between work out sessions.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619.794.0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp.
JUNE 2016 | RAGE monthly 47
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