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Recovery is MUCH More Than Skipping a Workout

May 3, 2014 by ptpt Leave a Comment

LunchWorkout 4_21_14

By Mark Elmasry

“Man that was a good workout!” We’ve all said recently enough, or how about, “Ouch, I am sore”?

But the last thing, and possibly the worst thing you may be saying is, “I’m too beat up to do anything today.”

These are all indications of a couple of problems.

Firstly, feeling “beat up” is a sign of your muscles becoming slightly more acidic acutely following exercise, or days later you may be feeling the effects of delayed onset muscle soreness caused by sensitive muscle fiber endings. Secondly, it can be attributed to a poor diet and poor sleep.

Proper nutrition is what fuels our muscles, providing our body the nutrients necessary for repairing torn muscles post workout, while sleep allows for hormonal benefit and aids in muscle growth and rebuilding.

Last, and certainly not least as to reasons why you have ‘thrown in the towel’ for exercise that day are neglected recovery tricks.

For starters, we are not all lovers of pain, so soft tissue manipulation on a foam roller or trigger point tool of some sort is not something we all religiously do as we should.

Soft Tissue Manipulation (STM), be it that you go to a fancy massage clinic, performed self massage, or self myofacial release(SMR) with a ball, roller, stick, etc. should be done constantly. There is always some area in your body that has recently been over-worked and is extra stiff or sensitive. It is necessary that we release those trigger points, whether they are latent or active, and obviously painful.CB mobility

Helpful Hint for STM or SMR – “Less is More” when it comes to targeting a specific area of soreness or tightness. Putting continuous and concentrated pressure for multiple minutes at a time will cause even further sensitivity and even bruising. Short, simple, and straight to the point is effective and essential for taking care of sore muscles and ridding our body of hazardous trigger points and sore muscles that will ruin our body mechanics.

Playing with temperature can also be a highly effective tool for recovery. “Throw some ice on that bad boy!” is an age old saying from all kinds of uneducated coaches but is extremely valuable and helpful for recovery. Ice application by itself for a couple minutes brings down pain levels, swelling, general edema(swelling), and stops the excessive nerve signals from the brain. Not only that, but applying ice for a few minutes causes the blood flow to slow down tremendously and then come back with oxygen and nutrient rich blood cells to help repair the torn tissue. Heat is the opposite, and acts in a different yet beneficial way as well.

 

Let Innovative Results help you with your recovery!

Read more about the IR Program and how to get started today!

 

Filed Under: Blog, Guidance - Coaching - Support, Recovery Tagged With: 3 Tip, Alternative Medicine, Costa Mesa, costa mesa personal trainer, Delayed Onset Muscle Soreness, Delayed Onset Muscle Soreness Caused, diet, exercise, foam rolling, Health Care, healthy living, Innovative Results, Manual Therapy, massage, Medicine, Muscle Fiber, Muscle Growth, Muscle Soreness Causes, Myofascial Release, Myofascial Trigger Point, Onset Muscle Soreness, orange county, orange county personal trainers, personal training, Physical Exercise, Recovery, Repair Torn Muscle, Sleep, soft tissue manipulation, Soreness Muscles, Torn Muscle

5 Tips To Turn Your TRI Into a Win-Endurance Athletes, This Is For YOU!

January 23, 2010 by ptpt 1 Comment

Dear Innovative Results,

I need your advice…I am increasing in my mileage like a crazy woman, but I feel good about it and I am doing great…except one thing…my long run today was 20 miles =) in 3 hrs, it was a great run except my legs were giving up on me…I had enough energy to keep going, but once I slowed down it was like, “HOLY CRAP! This freakin hurts!”  Though the pain was in my quads and hip flexors..Is there anything I can do in my training to strengthen my legs…I feel like I am doing great runs throughout the week…maybe more sprints? Or try to incorporate more strength training?…if that is the case, then what can I do? I appreciate your help! Oh and the count down begins…4 WEEKS til the big day…26.2!
[Read more…]

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: 20 Miles, Aerobic Exercise, Athlete, Endurance Athletes, Endurance Races, Exercise Physiology, foam rolling, Hip Flexors, Manual Therapy, massage, Muscle Fiber, Muscle Massager, Myocyte, Neurological Disorders, Physical Exercise, Physical Strength, Race Days, Strength Train, strength training, Stretching, Type 1 Muscle Fibers, Weakness

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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