THE BEST POST­WORK­OUT RE­COV­ERY ROU­TINE

Fol­low this pro­ce­dure to re­cover quickly from your tough work­out.

Men's Health (Singapore) - - PERSONAL TRAINER -

TIME: + 2 MIN­UTES Do This: Slow down, don’t stop. Stud­ies in Medicine & Sci­ence in

Sports & Ex­er­cise found that ac­tive re­cov­ery af­ter ex­er­cise en­cour­ages re­pair. “Sim­ply walk slowly around the gym,” says Janet Hamil­ton, au­thor of Run­ning Strong and In­jury Free.

TIME: + 10 MIN­UTES

Do This: In your post-ex­er­cise shower, al­ter­nate be­tween 2 min­utes hot with 30 sec­onds cold. Aus­tralian re­search re­ported in Sportsmed

News found this hot-cold con­trast hy­drother­apy boosted mus­cle re­cov­ery and men­tal fresh­ness.

TIME: + 15 MIN­UTES

Do This: Take in carbs as well as pro­tein in your post-work­out shake. “Lack of carbs leaves you at risk of mus­cle dam­age, and they trig­ger an in­sulin spike, which speeds nu­tri­ents into your mus­cle tis­sue,” says UK-based sports nu­tri­tion­ist Karen Reid. “Mix a post-work­out shake of three parts carbs and one part pro­tein,” says John Ivy, au­thor of Nu­tri­ent Tim­ing.

TIME: + 90 MIN­UTES

Do This: “Eat a meal packed with carbs to re­stock the glyco­gen that you’ve just burned off,” says Ivy. “White” carbs like rice or bread will work fastest.

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