{"id":5806,"date":"2021-05-25T08:57:14","date_gmt":"2021-05-25T15:57:14","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=5806"},"modified":"2021-05-25T08:57:14","modified_gmt":"2021-05-25T15:57:14","slug":"muscle-recovery","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/muscle-recovery\/","title":{"rendered":"Speed Muscle Recovery With These Basic Foundations"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_28 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bornfitness.com\/muscle-recovery\/#The_Best_Recovery_Exercises\" title=\"The Best Recovery Exercises\">The Best Recovery Exercises<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bornfitness.com\/muscle-recovery\/#The_Two_Foundations_of_Recovery\" title=\"The Two Foundations of Recovery\">The Two Foundations of Recovery<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bornfitness.com\/muscle-recovery\/#Best_for_Weight_Lifting_Recovery_The_Mobility_Tonic\" title=\"Best for Weight Lifting Recovery (The Mobility Tonic)\">Best for Weight Lifting Recovery (The Mobility Tonic)<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bornfitness.com\/muscle-recovery\/#The_Best_Relaxing_Recovery_Workout\" title=\"The Best Relaxing Recovery Workout\">The Best Relaxing Recovery Workout<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bornfitness.com\/muscle-recovery\/#A_Better_Way_to_Foam_Roam\" title=\"A Better Way to Foam Roam\">A Better Way to Foam Roam<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bornfitness.com\/muscle-recovery\/#Looking_For_Fitness_and_Nutrition_Advice\" title=\"Looking For Fitness and Nutrition Advice?\">Looking For Fitness and Nutrition Advice?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"The_Best_Recovery_Exercises\"><\/span>The Best Recovery Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You know the feeling all-too-well. The soreness, the aches, and (sometimes) pains that can result from starting a new workout routine or pushing yourself harder than before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On one hand, it can feel like a badge of honor and \u201cproof\u201d that you made the most of your workout. On the other hand, it can make it harder for you to go back for your next planned session, see progress, or stay on track with your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While soreness is <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> the only indicator of a great workout (you can have incredible results without feeling sore), it\u2019s something that you\u2019ll inevitably encounter if you\u2019re active.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, if you want to see results, one killer workout alone won\u2019t get the job done. That means you need a way to recover quickly so that soreness doesn\u2019t shut you down.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Two_Foundations_of_Recovery\"><\/span>The Two Foundations of Recovery<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It might be hard to completely prevent tired muscles, but there\u2019s a lot you can do to speed recovery, help your body rejuvenate, and make it very unlikely that you&#8217;ll get hurt or be as sore.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, before we go into some of the best recovery routines you can do before or after your workouts \u2014 or even on your off days \u2014 it\u2019s important to remember two of the most effective techniques: sleep and walking<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Sleep<\/strong> is a necessity for every human being, but for someone who exercises regularly, getting a good night\u2019s rest is non-negotiable.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/2-9.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5813\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/2-9.png\" alt=\"person sleeping with eye mask\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/2-9.png 800w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/2-9-300x169.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/2-9-768x432.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/2-9-700x394.png 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">And <strong>walking<\/strong>, despite not feeling like much, is an incredible way to add movement and increase blood flow in a way that will make your joints and muscles feel better. When in doubt, low-intensity movement is a very good way to help reduce soreness.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/3-3.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5814\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/3-3.png\" alt=\"man and woman on a walk\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/3-3.png 800w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/3-3-300x169.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/3-3-768x432.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/3-3-700x394.png 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Need something a little bit stronger than rest and relaxation?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Put down the Gatorade because these recovery routines are exactly what your body really needs to bounce back faster, so you can go into your next workout feeling amazing.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Best_for_Weight_Lifting_Recovery_The_Mobility_Tonic\"><\/span>Best for Weight Lifting Recovery (The Mobility Tonic)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>If you: <\/b><span style=\"font-weight: 400;\">Love to lift weights<\/span><\/p>\n<p><b>Try: <\/b><span style=\"font-weight: 400;\">Dan John\u2019s <\/span><a href=\"http:\/\/danjohn.net\/2015\/02\/the-tonicmobility-workout\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Tonic\/Mobility Workout<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/4-2.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5815\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/4-2.png\" alt=\"woman doing kettlebell swings\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/4-2.png 800w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/4-2-300x169.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/4-2-768x432.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/4-2-700x394.png 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are certain muscles in your body that tend to tighten when they get tired. Physician <\/span><a href=\"http:\/\/www.jandaapproach.com\/the-janda-approach\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Vladimir Janda, MD, <\/span><\/a><span style=\"font-weight: 400;\">classified these tissues\u2014which include your upper trapezius, pectorals, biceps, psoas, piriformis, hamstrings, and calf muscles\u2014as \u201ctonic.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If that list looks a lot like the usual suspects that cause your aches and pains, you\u2019re not alone\u2014they\u2019re common trouble spots for a lot of active people.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">John, a respected strength coach and author of several books, addresses these tight spots with a short workout that combines light weightlifting with static stretching.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general pattern is to perform the following:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> 25 kettlebell swings (a dumbbell will work in a pinch).<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> A single goblet squat where you hold the weight at the bottom.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> 10 high-knee marches in place.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> After the march, you hold a static stretch.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Then you do the entire circuit again until you\u2019ve finished it 10 times total.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end, you\u2019ll feel a lot more elasticity in those tight trouble spots\u2014and you\u2019ll have knocked out 250 reps of kettlebell swings, which is no small feat. You\u2019ll feel stronger and more mobile as a result.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s one of the best programs I know,\u201d John says. (Watch him demonstrate the routine <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=Pn3XLh4FJKg&amp;list=PLt3PmE-6LZ0Wn7B3U3dYrYw6I4ro9Yiv2&amp;index=9\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">in this video<\/span><\/a><span style=\"font-weight: 400;\">.)\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Best_Relaxing_Recovery_Workout\"><\/span>The Best Relaxing Recovery Workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>If you<\/b><span style=\"font-weight: 400;\">: Yearn for yoga<\/span><\/p>\n<p><b>Try<\/b><span style=\"font-weight: 400;\">: A relaxed, restorative routine<\/span><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/5.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5816\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/5.png\" alt=\"man unrolling a yoga mat\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/5.png 800w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/5-300x169.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/5-768x432.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/5-700x394.png 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">When most people think of yoga, they picture lithe, bendy men and women contorting themselves into seemingly impossible positions. So, it may come as a surprise that in restorative yoga, you might never even get off of the floor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In restorative sequences, you perform gentle poses for long periods of time, often employing props to make the moves more comfortable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll quickly find that something doesn\u2019t need to be intense to have a serious impact\u2014for proof, just try holding the \u201c<\/span><a href=\"http:\/\/www.yogajournal.com\/pose\/legs-up-the-wall-pose\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">legs up the wall<\/span><\/a><span style=\"font-weight: 400;\">\u201d pose for five minutes and notice how your lower limbs feel before and after.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sage Rountree, author of <\/span><a href=\"http:\/\/www.amazon.com\/Athletes-Guide-Recovery-Restore-Performance\/dp\/1934030678\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">The Athlete\u2019s Guide to Recovery<\/span><\/i><\/a><span style=\"font-weight: 400;\">, says that it\u2019s especially important for hard-chargers who get after it during their \u201con\u201d days to ramp down the intensity during these sessions of recovery exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cA few long-held, mellow, low-to-the-ground poses complement your workout with a work-<\/span><i><span style=\"font-weight: 400;\">in<\/span><\/i><span style=\"font-weight: 400;\">: paying attention to your body and breath, inducing the relaxation response, and jump-starting your recovery,\u201d says Rountree.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try her <\/span><a href=\"http:\/\/www.yogajournal.com\/slideshow\/restorative-yoga-poses-athletic-recovery\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">five-move floor-based routine<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> which makes use of blocks and bolsters. (Household pillows can work in a pinch.) Here\u2019s an overview of what it looks like:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Squirmy Cat-Cow Pose<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Supported Child\u2019s Pose<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Supported Fish Pose with Cobbler Legs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Supported Bridge Pose<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Legs-Up-the-Wall Pose<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"A_Better_Way_to_Foam_Roam\"><\/span>A Better Way to Foam Roam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>If you: <\/b><span style=\"font-weight: 400;\">Feel a little bound up everywhere<\/span><\/p>\n<p><b>Try: <\/b><span style=\"font-weight: 400;\">Foam rolling like you mean it<\/span><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/6.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5817\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/6.png\" alt=\"woman foam rolling\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/6.png 800w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/6-300x169.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/6-768x432.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/05\/6-700x394.png 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Foam rolling has caught on with the general public in recent years\u2014a good thing\u2014but as with most things in fitness, the more that people do an activity, the more they do it incorrectly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, plenty of people roll back-and-forth against the roller too quickly to get any benefit, according to <\/span><a href=\"http:\/\/deansomerset.com\/#about-section\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dean Somerset<\/span><\/a><span style=\"font-weight: 400;\">, a certified exercise physiologist and author.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe key to foam rolling effectively is to go fairly slow, and when an area feels very tense it should be even slower,\u201d <\/span><a href=\"http:\/\/deansomerset.com\/how-the-heck-do-you-foam-roll\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">explains<\/span><\/a><span style=\"font-weight: 400;\"> Somerset. \u201cI\u2019m talking glacial migration patterns slow, like a foot-a-year kind of thing.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another common mistake? Using one of the crazy-dense, crazy-intense rollers that have been growing in popularity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The issue with them is that, unless you\u2019re conditioned to foam rolling, the additional pressure they inflict causes your muscles to tense up, which is pretty much the opposite of what you\u2019re trying to do when you foam roll.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most beginners, Somerset says the typical low-density foam roller works just fine. Check out his lower body release routine in <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=Uoazu3aQC0g\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">this two-minute video<\/span><\/a><span style=\"font-weight: 400;\">, and then try it yourself.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Looking_For_Fitness_and_Nutrition_Advice\"><\/span><strong>Looking For Fitness and Nutrition Advice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>At Born Fitness, we know every individual is unique. There&#8217;s no one-size-fits-all plan. Our team can develop a plan around your lifestyle to help you reach your goals.<\/p>\n<p>If more personalization and hands-on support are what you&#8217;re looking for, <strong>our online coaching program may be right for you<\/strong>. Every client is assigned two coaches &#8212; one for nutrition and one for fitness. <a href=\"https:\/\/bornfitness.com\/coaching\" target=\"_blank\" rel=\"noopener\">Find out more here.\u00a0<\/a><\/p>\n<h3><em><strong>READ MORE:\u00a0<\/strong><\/em><\/h3>\n<p><a href=\"https:\/\/www.bornfitness.com\/solving-sleep-problems-non-obvious-solutions-to-better-rest-and-recovery\/\" target=\"_blank\" rel=\"noopener\">Solving Sleep Problems: Solutions to Better Rest and Recovery<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/foods-the-fight-inflammation\/\" target=\"_blank\" rel=\"noopener\">Foods That Fight Inflammation<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/overtraining\/\" target=\"_blank\" rel=\"noopener\">Are You Overtraining? (Here&#8217;s How To Tell)<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learn what you can do to speed muscle recovery, help your body rejuvenate, and make it very unlikely that you&#8217;ll get hurt.\u00a0<\/p>\n","protected":false},"author":4,"featured_media":5807,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,1016],"tags":[],"class_list":["post-5806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-wellness","bf-level-all-levels"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Speed Muscle Recovery With These Basic Foundations<\/title>\n<meta name=\"description\" content=\"Learn what you can do to speed muscle recovery, help your body rejuvenate, and make it very unlikely that you&#039;ll get hurt.\u00a0\" \/>\n<meta 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