Mini Habits - Importance Of Rest & Recovery
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Are you concerned as to why, despite calorie restriction and exercise, you're still experiencing unwanted weight gain? We've heard you. Regular exercise and healthy nutrition are not enough to successfully lose weight. You also want to get enough rest and recovery. Continue reading to learn the best strategy for effectively losing the extra weight in a healthy way!
Effective Weight Loss
Losing weight is hard enough, what more maintaining your desired body weight. That’s why having a routine and being strategic in your approach to weight loss is essential.
Certainly, you have heard a lot of fad advice including dietary supplements that are supposed to help you magically lose weight in 7 days. Hate to break it to you but any products that claim visible results in days is a myth, Sharon Zarabi, Registered Dietician and Certified Dietitian Nutritionist in New York, said.
Contrary to popular belief, a crash diet or a very low-calorie diet could be more risky than helpful. According to Registered Dietician Helen Bond, such rigorous dietary restriction is not sustainable and before you know it, you're back to your unhealthy eating habits again. Instead of counting extra calories and starving yourself, enjoying healthier meals such as plant-based foods, exercising regularly, and resting or recovering after workouts are effective ways to lose weight.
How to Rest and Recover After a Workout
Rest and recovery are necessary for your weight loss journey, and you should not feel guilty about it. Physician Dr. Alison Putnam of the Sports Medicine Clinic at Ballard emphasised that giving your body time to recover after an intense workout is essential for muscle growth. Once you build muscle strength, burning calories is easier.
To be specific, there are two types of recovery, and these are:
1. Active recovery or Cool Down
This implies doing the same exercise at a lower intensity or performing low-intensity activity after a tough workout. Cooldown exercises and stretches reduce the risk of injury, increase blood flow, and reduce stress on your heart and other muscles.
Take running for example. After a long run, you may have an active rest by walking or jogging lightly. If you did some heavy lifting or strength training, you can perform some yoga poses or stretches. Five to 10 minutes is the recommended time for cooling down.
2. Passive Recovery
This refers to resting after an intense activity such as sitting idly, lying down, or sleeping.
A 2017 study showed that people who exercise regularly get deeper, restorative sleep. When you are in deep sleep, your body repairs muscle tissues, allows muscle growth, and improves the immune system, Dr. Nicole Avena, Neuroscience Assistant Professor at the Mount Sinai School of Medicine, added.
Celebrity Nutritionist Rujuta Diwekar also pointed out that the hormones that are helpful for healthy weight loss, namely the Insulin-like Growth Factor-1 (IGF-1) and Growth Hormone, recover only during your night sleep.
Tips to Maximise Rest and Recovery After Exercise
Here are useful tips you can follow to have a successful weight loss after working out:
1. Quench Yourself
It is a known fact that more than half of your body is made up of water, so drinking lots of water is the smartest move. Hydrating your body prevents painful muscle cramps and dizziness. It is also the best way to maintain an optimal body temperature.
Drinking at least 16 ounces of water daily is recommended, especially when you work out. You may also opt for fresh fruit juice like lime juice as an alternative to water.
2. Give yourself a massage therapy
Enjoying massage therapy using a massage gun in this case is helpful. Not only does it alleviate muscle soreness and muscle strain but also provides nutrients and oxygen in your body by allowing better blood circulation.
3. Examine your body
Amoila Cesar, an ASM-certified Personal Trainer and BeachBody Super Trainer, explained that challenging yourself does not mean punishing yourself. A good workout should not make you feel drained and exhausted. Instead, it should be rewarding.
4. Get enough sleep
When we are dozing off, that is the time when our entire body and muscles get the opportunity to fully recover from workouts and all kinds of physical activities.
If you are into muscle building and weight loss, having adequate sleep is beneficial for you, Amanda McMahan, an American Certified Athletic Trainer, said. And no, sleep isn’t for the weak.
Try not to compromise your general health by depriving yourself of adequate rest and nutritious foods. Instead, choose a healthy routine and strategy that you can follow and sustain for the long term. Eat right, work out regularly, and have a good rest and recovery.
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