Repair and Recovery:
Today’s podcast is about Repair and Recovery after a workout. Our guest on today’s show is Jeremy Shore. Jeremy is the Group Education Director of Matrix Fitness as well as a Reebok Master Trainer. He’s also been a certified strength & conditioning coach, performance enhancement specialist and corrective exercise specialist for many years.
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Things you can do to help prevent injury before exercise:
Stretch Stay hydrated Get protein and carbs into the body within 45 minutes of workout. Get the right Protein to Carb ratio. Some people like 20 grams of protein and 40 grams of Carbs, but this may take some dialing in. It's important to use high quality proteins without artificial ingredients. Pre workout tips:
Make sure that you are hydrated. Try Vasodilators - Juiced beets or Crystallized Beet Powders promote Nitric Oxide which can help relax the heart, improve circulation and get oxygen to muscle tissues. Try Adaptogen Herbs- Herbs that are safe and non-toxic that help the body adapt to physical, emotional, or environmental stressors. They support hormonal balance, neurotransmitter balance, inflammatory response, sustained energy and stamina, as well as sports recovery. Herbs that support athletic performance:
Adaptogen Herbs Ginseng Rhodiola Rosea Tongkat Ali Cordyceps Ashwagandha Moomiyo (Shilajiit) Sports Preparation:
Nutrition- Eating a balanced and nutrient dense diet rich vitamin, minerals, and healthy fats, such as omega 3 fatty acids, in addition to carbohydrates and proteins help the body's performance, recovery, and inflammation response. It's important to make sure you get enough fresh vegetables and superfoods in order to get all of the micronutrients your body needs. Too much protein and not enough vegetables and plant nutrition will create a problem with your body's acid-alkalinity balance. Proteins and amino acids are the primary building blocks for muscle tissues. Omega 3's help to improve inflammation response and hormonal balance. The mineral magnesium keeps muscles from cramping. The minerals zinc and selenium help facilitate hormone production. Vitamin D3 supports hormonal balance and promotes immune function. Hydration - Most people are not drinking enough clean water, and many people are actually dehydrated before they begin their workout. Studies show that by simply drinking 16 oz. of water upon waking can boost metabolism by 25%. Movement Habitual stretching and myofascial release can improve range of motion and help prevent injury. Sleep- It's imperative to get adequate sleep for proper repair, remodeling, and recovery. Most physical repair happens between 10 pm - 2am in the morning. Most neurological repair occurs between 2 am - 6am. Avoid stimulates late in the day. Try to get into bed by 10 pm. Tips for burning fat Working out fast-twitch muscles help the body burn fat much better than working out slow-twitch endurance muscle fiber types. Example: Jeremy Shore's Sprint Eight Workout: The goal is to execute a 30 second. If you don't make it at first that is ok. Then, take 1 minute and 30 seconds to recover. The goal is to achieve 8 total reps consisting of a 30 second sprint followed by 1 minute and 30 second recovery. You can start out on a recumbent bi