Pre and Post- Workout Routines Matter
Hi ,
I'm not sure about you but after I turned 30, I noticed a big change in my performance - I am not recovering from workouts as quickly as I used to.
These days, I'm afraid to miss a warm up, cool down, and/or recovery days. Don't even talk to me until I have spent time stretching, foam rolling, and talking to my body to make sure it's good after 30 minutes of movement.
I didn't think about post-workout recovery and rest days until it showed up in other ways like injuries, nagging pain, and an increase in physical therapy plus chiropractic visits.
Have you experienced this too, ? If so, you are not alone.
To avoid injury as much as possible, I asked Takia to help me create a routine that would allow me to recover in between sessions. Surprisingly, her recommendations were very basic and easy to follow. Here are a few tips she gave me that can be applied to your routine:
- Sleep: Getting enough sleep at night is the BEST form of recovery in between workouts. This is when your body repairs the muscles that were broken down in a tough strength workout, HIIT class or run. Aim for 7-9 hours.
- Eat: Sure we need sleep to recover, but we also need food to fuel the process. No matter what kind of diet you adhere to, focus on the basics - protein, carbs and fats - are all needed to ensure proper recovery.
- Hydrate: Drink all the water. Not just during your workout, but before and after, too.
- Rest Days: Like eating and sleeping, rest days are non-negotiable. You need 1-2 days per/week that don't incorporate intense training.
- Warm-Up: A warm-up is designed to prep your body for your workout. It doesn't have to be long or intense, it just needs to help get your blood flow going and get your body ready to move.
- Cool Down: While I can find myself stretching up to 20 minutes after a workout, even 2-3 minutes of stretching or deep breathing can go a long way after a tough session.
, how has your fitness routine evolved with age? The aging process is inevitable (and it's beautiful!) but it doesn't have to get in the way of taking proper care of your body. Note: it can change due to aging, pregnancy, stress in relationships or at work, etc. I'd love to hear what you're doing to take care of yourself (or what you'd like to do!).
If you're still in your 20s, appreciate those weekly long runs followed directly by brunch and shopping because they may be limited 😩
Co-Founder
"Where Do You Get Your Protein?" 🤪
I've followed a plant-based diet for over 11 years. The #1 question I used to get was 'where do you get your protein?' Overtime, I realized that protein consumption isn't just important for vegans, but for ANYONE who has a consistent workout routine.
How much protein you need depends on your body, activity level, etc., so I won't go into that (talk to a registered dietitian!). However, here are some delicious plant-based recipes that are protein-packed and easy to make.
Training: A New Strength Club Cycle Starts Today!
🏋🏼♂️Strength Club: We're entering week 2 of this month's cycle. If you missed yesterday's Upper Body session, don't sweat it! Jump into this week's workouts with today's Total Body session.
🥇Want to run the Philadelphia Distance Run's Half Marathon or 5K on September 19th? Use CFG21 to take $10 off registration!
Here's what we're reading and listening to this week:
Parks. A podcast exploring the truth about the creation of U.S. National Parks, retold alongside Indigenous peoples.
Thanks for reading the Strides Newsletter #299. If you enjoyed this week's newsletter, do us a favor and forward it to a friend.
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