Form – I cannot emphasise enough how important body form is when lifting heavy weights. Develop your technical ability first before going too crazy on weight selection.
Dynamic Mobility Warm Up & Static Stretch Down – always perform some kind of dynamic mobility warm up before hitting the weights, 5 mins on the treadmill or x trainer isn’t specific to weight training programmes. Static stretching is fine if performed after your session, or 10 minutes before bed, which will not only release tights spots but also aid for a better nights sleep.
Self Myofacial Release or Foam Rolling – has become hugely popular of late and really helps with both reducing muscle soreness and preventing injury. It works through deep compression that helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings.
Sports Massage – some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function. Personally I’m a firm believer in these for both my clients and myself. The feel good factor after is phenomenal (not at the time mind you) and works in a similar fashion to the above but through applied pressure from the masseuse. Ideally I would recommend one every 2 weeks but as a minimum aim for once a month.
Active Recovery – is the process of exercising only for the purpose of stimulating the muscles enough to increase blood flow throughout the body, thereby increasing nutrient partitioning. If done correctly there will still be extra calories burned without traumatizing muscle fibres, allowing for quality muscle recovery after your usual hard-core training cycles. I would say that once every 6-8 weeks works for the heavy gym goer.
Rest & Recovery – when we exercise we are causing changes in the body, such as muscle tissue breakdown, depletion of energy stores (muscle glycogen), fluid loss and we challenge the cardiovascular & muscular system as well as the central nervous system. Rest and recovery allows these stores to be replenished, allows tissues to repair bigger and stronger and allows us to rehydrate and refresh. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise, resulting in overtraining. Ideally a minimum of one full day off a week is suitable, personally I prefer the 3 days on 1 day off approach. If you find it hard or feel guilty taking a day off, try some foam rolling combined with some static stretching on that forth day.
So there you go, a little more information for you on identifying the difference between inevitable pain and actual injury. Remember that famous saying “Pain is weakness leaving the body” Well it is!
Exercising with a Hangover
Don’t be fooled into believing exercise will cure your hangover because I’m afraid it won’t. However, it may help ease the symptoms if you choose your exercises carefully. Alcohol slows the brain down, slowing the release of serotonin: the feel good hormone. Exercise can help to stimulate the release of serotonin, putting you in a better state of mind, as long as you exercise rehydrated.
To make sure you don’t overcomplicate the mind and the body in this hung-over condition, I recommend you stick to light weights, high reps, and work from machines only. When you’re recovering from a heavy night, you may be more uncoordinated than usual and more apt to injure yourself if using free weights.
Next time you wake with a pounding head after one too many jars, get yourself down the gym and try this…
1. Lying Leg Curl into Seated Shoulder Press = 3 x 15 reps, 45-60 rest between sets.
2. Upright Leg Press into V Grip Lateral Pull Down = 3 x 15 reps, 45-60 sec rest between sets.
3. Leg Ext into Chest Press = 3 x 15 reps, 45-60 sec rest between sets.
4. Preacher Curl into Standing Calf Raises into Cable Triceps Ext = 3 x 20 reps, 30-45 sec rest between sets.
Typically, you wouldn’t do any abdominal work unless you have an upright abdominal machine at your gym, as the position you place your body in will cause extra pressure to the brain due to dehydration, which could start your headaches again.