As a fitness professional I can’t count the number of times I have recommended icing to my clients for anything from acute injuries to sports recovery. But new research from Dr. Gabe Mirkin, who coined the phrase R.I.C.E. some 30 years ago, suggests that icing may actually delay healing.
Muscle Dysmorphia is defined as a disorder that deals with obsession over the perceived muscularity of one’s body. Simply, it is the psychology that one’s body is too thin and not muscular enough. Essentially, Muscle Dysmorphia (M.D.) is the male reverse counterpart to female Anorexia nervosa. It is categorized as a branch of obsessive compulsive disorder and is VERY COMMON in today’s gyms and society…much more than we think. I will admit that some define M.D.
Myofascial Release Part 5 Now that we’ve reviewed so much research regarding the tissues affected by myofascial release and how, it’s time to get into how to actually perform self myofascial release (SMR) and when is the best time to do so. By the way, if you missed any of the other entries in the series just click on The Bio Mechanic above and it will link you to my blog history.
We all need to sleep better. Me included. Better sleep will help with recovery, muscle growth and fat loss. Heard it before.... correct? But how do we go about it? This is how....
1. Exercising in the morning around 7am will help you spend 75% more time in deep sleep and let you cycle through the four stages of sleep more often. What are the 4 cycles? I don't know but all I know is a sleep like a log after a early morning training session.
You know you need between 6-8 hrs. of quality sleep each night to help your recovery from your awesome training session today. Here are some foods that will help you get there.
1.Almonds: A handful contains muscle-relaxing magnesium and sleep-inducing tryptophan, which increases the brain's level of feel-good serotonin.
2.Skim milk: Mom was right -- a warm glassful will help you sleep better. The milk's tryptophan has a sedating effect.
Post workout of course! Your muscles that you will train hard today will soak up" extra nutrients - especially carbohydrates like a sponge. It more technical terms the enegry will be used and stored in your muscles, instead of you waistline. Also have lean protein has well.
Pairing lean protein will carbs after a training will is optimal fpr recovery.
HAVE A GREAT THURSDAY
So you'be resolved not to skimp on your stretches? Here is a few suggestions
1. DO warm up beforehand -The warm up will increase the temperature of your connective tissues and muscles allowing them to become mobile.
2 DON'T hold your by breath - Breathing freely through the stretch position will enhance blood flow to the muscle area giving you a better stretch.
3.DO stretch after a tough training - This will help relieve muscle soreness and aid in your recovery.