recovery routine Archives - yourdailysportfix.com yourdailysportfix.com Tue, 12 Sep 2023 13:55:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png recovery routine Archives - yourdailysportfix.com 32 32 Steam vs Sauna: How to Choose the Right Heat Therapy for You https://yourdailysportfix.com/steam-vs-sauna-how-to-choose-the-right-heat-therapy-for-you/ Fri, 15 Sep 2023 08:44:41 +0000 https://yourdailysportfix.com/?p=23817 Humans have been using steam rooms and saunas as health and wellness practices for thousands of years, and it doesn’t seem as if this will be changing any time soon. Beyond offering several benefits for physical health and wellbeing, there’s no denying that these forms of heat therapy just feel good—though it probably doesn’t hurt […]

The post Steam vs Sauna: How to Choose the Right Heat Therapy for You appeared first on yourdailysportfix.com.

]]> Humans have been using steam rooms and saunas as health and wellness practices for thousands of years, and it doesn’t seem as if this will be changing any time soon. Beyond offering several benefits for physical health and wellbeing, there’s no denying that these forms of heat therapy just feel good—though it probably doesn’t hurt that they don’t really require us to do much of anything, either. That said, there are some key differences between the two, and it’s important to understand these differences to make the right choice for your individual goals. Keep reading for our guide to all things steam vs. sauna.

Steam Rooms

As the name suggests, steam rooms are heated spaces filled with steam created by generators of boiling water. Just a few minutes in the hot, humid environment is enough to open up your pores and encourage your body’s natural detoxification process through sweat. The high temperature of steam rooms can also support relaxation and ease muscle soreness, though they can be dangerous for those with respiratory conditions or high blood pressure. If you’re not sure that steam rooms are a safe option for you, talk to your doctor.

Saunas

Saunas, on the other hand, use dry heat generated by rocks or infrared heaters. Beyond helping to relax muscles and aid in workout recovery, saunas are even more effective than steam rooms at triggering the body to produce sweat. The dry heat is also great for blood circulation and overall well-being, the main difference being that there is some evidence to suggest that saunas regular sauna use can lower cholesterol levels. 

Ultimately, which one is better just comes down to a matter of preference.

The post Steam vs Sauna: How to Choose the Right Heat Therapy for You appeared first on yourdailysportfix.com.

]]> These Post-Marathon Cool-Down Exercises Will Aid Your Recovery https://yourdailysportfix.com/these-post-marathon-cool-down-exercises-will-aid-your-recovery/ Tue, 11 Jul 2023 10:54:00 +0000 https://yourdailysportfix.com/?p=23276 Congratulations, marathoner! You’ve just conquered the distance and achieved an incredible feat. Now that you’ve crossed the finish line, it’s time to focus on your recovery. A proper cool-down is crucial for allowing your body to heal, preventing muscle soreness, and reducing the risk of injury. Here are some post-marathon cool-down exercises that will help […]

The post These Post-Marathon Cool-Down Exercises Will Aid Your Recovery appeared first on yourdailysportfix.com.

]]> Congratulations, marathoner! You’ve just conquered the distance and achieved an incredible feat. Now that you’ve crossed the finish line, it’s time to focus on your recovery. A proper cool-down is crucial for allowing your body to heal, preventing muscle soreness, and reducing the risk of injury. Here are some post-marathon cool-down exercises that will help you relax, restore, and recover like a champion.

Gentle Jog or Walk

After completing a marathon, your body needs to gradually transition from the intense activity to a more relaxed state. Start with a gentle jog or walk for five to 10 minutes. This helps to gradually lower your heart rate, flush out metabolic waste, and promote circulation throughout your body.

Stretch It Out

Focus on stretching the major muscle groups that were involved in your marathon effort. Perform static stretches for your calves, quads, hamstrings, hips, and glutes. Hold each stretch for 20-30 seconds, ensuring you feel a gentle pull but not pain. Don’t forget to include some upper body stretches as well to release tension from your shoulders and back.

Foam Rolling

This self-massage technique can help release muscle tension, improve circulation, and reduce muscle soreness. Roll out your calves, quads, hamstrings, IT band, and any other areas that feel tight or tender. Take your time, breathe deeply, and let the foam roller work its magic.

Light Dynamic Exercises

Engage in some light dynamic exercises to promote mobility and flexibility. Perform exercises like leg swings, walking lunges, hip circles, and arm circles. These movements help loosen up your joints, increase your range of motion, and restore proper muscle function.

Hydrate and Refuel

Don’t forget to replenish your body with water and nourishing foods. Hydrate with plenty of fluids, such as water or electrolyte-rich drinks. Enjoy a balanced meal or snack that includes carbohydrates, protein, and healthy fats to aid in muscle recovery and replenish glycogen stores.

The post These Post-Marathon Cool-Down Exercises Will Aid Your Recovery appeared first on yourdailysportfix.com.

]]> 5 Tips For Creating a Recovery Routine https://yourdailysportfix.com/5-tips-for-creating-a-recovery-routine/ Thu, 16 Apr 2020 06:47:18 +0000 https://yourdailysportfix.com/?p=8052 Recovery isn’t just for athletes—getting in shape is about exercising, diet, and rest and recovery. It’s important to do things after your workout to recover as well as developing long-term habits for healthy lifestyles. Recovery routines will increase your performance, lead to fewer injuries, faster results, and improved health. Here’s how to create your own […]

The post 5 Tips For Creating a Recovery Routine appeared first on yourdailysportfix.com.

]]> Recovery isn’t just for athletes—getting in shape is about exercising, diet, and rest and recovery. It’s important to do things after your workout to recover as well as developing long-term habits for healthy lifestyles. Recovery routines will increase your performance, lead to fewer injuries, faster results, and improved health. Here’s how to create your own recovery routine.

Prioritize Sleep

Spend at least one week going to bed and waking up at the same time, getting at least seven to nine hours of sleep.

Drink Enough Water

You should be drinking seven to ten 10-ounce glasses of water each day, so make sure you’re drinking water while your exercising, during each meal, before bed, and throughout the day.

Nutrition

Eating five fruits and vegetables a day and maintaining a well-balanced diet is important for recovery. Apps like MyFitnessPal can make this easier for you.

View this post on Instagram

Is it normal to dream about new nicecream combos every night? Asking for a friend.😉 . Today's recipe: 👇 – 2 dl @barebells vanilla protein shake – 3 frozen very ripe bananas – 50 g frozen blueberries – 1 tsp pink pitaya powder Mix it all in a high speed blender until smoooth, serve in a 🥥bowl and top it up with a @barebells protein bar.😘👌 . It's a crazy world peeps, stay positive.💜🙏🏼 . . . . . . #barebellsbakers #proteinshakes #proteinshake #healthyfood #healthymeals #eatinghealthy #healthylifestyles #healthybreakfast #smoothiebowl #nicecream #cleaneatingrecipe #wellness #barebells #superfood #smoothie #wellness #breakfastbowl #breakfastofchampions #foodiesofinstagram #breakfastinspo #coconutbowls #healthydessert #hälsa #hälsosamt #goodmoodfood #bramat #fika #frukost #tyngre #eatforabs

A post shared by by Anna Lindberg (@memysmoothiesandlife) on

Mobility Exercises

Foam rolling helps relax sore and tight muscles and the more you roll the better your body will feel. Try and do 10 minutes a day before and after workouts.

Mindfulness and Meditation

Disconnect for at least five minutes a day and start with a guided meditation if your new to this.

View this post on Instagram

When people ask me how I make time, in my busy schedule to meditate, my response is often – I don’t have time NOT to meditate. . Here is why . It literally makes everything in my life better! It makes ME better at Life. . . I think more clearer I am more productive I am more patient I am less reactive I sleep better . I am more connected and living IN the moment. . . The benefits to this 20 minute effortless practice affects my health, my sleep, my cognitive function, immunity, my parenting, my relationships. Without it, I can’t imagine having the same growth within myself that I have had these past years. . . I am so grateful for this practice and all that it has done for me, that it fills my heart to share it and help others improve all these same aspects of their life. . . If you think you don’t have time…start to think how much time you are on social media. It’s so easy to get lost in that trap of Facebook or IG. Before you know it, 30 or minutes or an hour have gone by. But it doesn’t make you better. It doesn’t help you grow. It doesn’t take away your anxiety…in fact, it usually increases it. It creates a feeling of inadequacy. . It’s a choice. Think about making that choice to take 20 minutes out of the 1,440 minutes you are given each day. . Those 20 minutes that you chose to give yourself each day will become something your mind and body don’t want to live without. . Open your heart and mind to become a better version of your beautiful self! 💛 . www.rachelhilinski.com . . 📸 @adornedphotography

A post shared by Rachel Hilinski (@rayshealthyways) on

The post 5 Tips For Creating a Recovery Routine appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> recovery routine Archives - yourdailysportfix.com yourdailysportfix.com Tue, 12 Sep 2023 13:55:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png recovery routine Archives - yourdailysportfix.com 32 32 Steam vs Sauna: How to Choose the Right Heat Therapy for You https://yourdailysportfix.com/steam-vs-sauna-how-to-choose-the-right-heat-therapy-for-you/ Fri, 15 Sep 2023 08:44:41 +0000 https://yourdailysportfix.com/?p=23817 Humans have been using steam rooms and saunas as health and wellness practices for thousands of years, and it doesn’t seem as if this will be changing any time soon. Beyond offering several benefits for physical health and wellbeing, there’s no denying that these forms of heat therapy just feel good—though it probably doesn’t hurt […]

The post Steam vs Sauna: How to Choose the Right Heat Therapy for You appeared first on yourdailysportfix.com.

]]> Humans have been using steam rooms and saunas as health and wellness practices for thousands of years, and it doesn’t seem as if this will be changing any time soon. Beyond offering several benefits for physical health and wellbeing, there’s no denying that these forms of heat therapy just feel good—though it probably doesn’t hurt that they don’t really require us to do much of anything, either. That said, there are some key differences between the two, and it’s important to understand these differences to make the right choice for your individual goals. Keep reading for our guide to all things steam vs. sauna.

Steam Rooms

As the name suggests, steam rooms are heated spaces filled with steam created by generators of boiling water. Just a few minutes in the hot, humid environment is enough to open up your pores and encourage your body’s natural detoxification process through sweat. The high temperature of steam rooms can also support relaxation and ease muscle soreness, though they can be dangerous for those with respiratory conditions or high blood pressure. If you’re not sure that steam rooms are a safe option for you, talk to your doctor.

Saunas

Saunas, on the other hand, use dry heat generated by rocks or infrared heaters. Beyond helping to relax muscles and aid in workout recovery, saunas are even more effective than steam rooms at triggering the body to produce sweat. The dry heat is also great for blood circulation and overall well-being, the main difference being that there is some evidence to suggest that saunas regular sauna use can lower cholesterol levels. 

Ultimately, which one is better just comes down to a matter of preference.

The post Steam vs Sauna: How to Choose the Right Heat Therapy for You appeared first on yourdailysportfix.com.

]]> These Post-Marathon Cool-Down Exercises Will Aid Your Recovery https://yourdailysportfix.com/these-post-marathon-cool-down-exercises-will-aid-your-recovery/ Tue, 11 Jul 2023 10:54:00 +0000 https://yourdailysportfix.com/?p=23276 Congratulations, marathoner! You’ve just conquered the distance and achieved an incredible feat. Now that you’ve crossed the finish line, it’s time to focus on your recovery. A proper cool-down is crucial for allowing your body to heal, preventing muscle soreness, and reducing the risk of injury. Here are some post-marathon cool-down exercises that will help […]

The post These Post-Marathon Cool-Down Exercises Will Aid Your Recovery appeared first on yourdailysportfix.com.

]]> Congratulations, marathoner! You’ve just conquered the distance and achieved an incredible feat. Now that you’ve crossed the finish line, it’s time to focus on your recovery. A proper cool-down is crucial for allowing your body to heal, preventing muscle soreness, and reducing the risk of injury. Here are some post-marathon cool-down exercises that will help you relax, restore, and recover like a champion.

Gentle Jog or Walk

After completing a marathon, your body needs to gradually transition from the intense activity to a more relaxed state. Start with a gentle jog or walk for five to 10 minutes. This helps to gradually lower your heart rate, flush out metabolic waste, and promote circulation throughout your body.

Stretch It Out

Focus on stretching the major muscle groups that were involved in your marathon effort. Perform static stretches for your calves, quads, hamstrings, hips, and glutes. Hold each stretch for 20-30 seconds, ensuring you feel a gentle pull but not pain. Don’t forget to include some upper body stretches as well to release tension from your shoulders and back.

Foam Rolling

This self-massage technique can help release muscle tension, improve circulation, and reduce muscle soreness. Roll out your calves, quads, hamstrings, IT band, and any other areas that feel tight or tender. Take your time, breathe deeply, and let the foam roller work its magic.

Light Dynamic Exercises

Engage in some light dynamic exercises to promote mobility and flexibility. Perform exercises like leg swings, walking lunges, hip circles, and arm circles. These movements help loosen up your joints, increase your range of motion, and restore proper muscle function.

Hydrate and Refuel

Don’t forget to replenish your body with water and nourishing foods. Hydrate with plenty of fluids, such as water or electrolyte-rich drinks. Enjoy a balanced meal or snack that includes carbohydrates, protein, and healthy fats to aid in muscle recovery and replenish glycogen stores.

The post These Post-Marathon Cool-Down Exercises Will Aid Your Recovery appeared first on yourdailysportfix.com.

]]> 5 Tips For Creating a Recovery Routine https://yourdailysportfix.com/5-tips-for-creating-a-recovery-routine/ Thu, 16 Apr 2020 06:47:18 +0000 https://yourdailysportfix.com/?p=8052 Recovery isn’t just for athletes—getting in shape is about exercising, diet, and rest and recovery. It’s important to do things after your workout to recover as well as developing long-term habits for healthy lifestyles. Recovery routines will increase your performance, lead to fewer injuries, faster results, and improved health. Here’s how to create your own […]

The post 5 Tips For Creating a Recovery Routine appeared first on yourdailysportfix.com.

]]> Recovery isn’t just for athletes—getting in shape is about exercising, diet, and rest and recovery. It’s important to do things after your workout to recover as well as developing long-term habits for healthy lifestyles. Recovery routines will increase your performance, lead to fewer injuries, faster results, and improved health. Here’s how to create your own recovery routine.

Prioritize Sleep

Spend at least one week going to bed and waking up at the same time, getting at least seven to nine hours of sleep.

Drink Enough Water

You should be drinking seven to ten 10-ounce glasses of water each day, so make sure you’re drinking water while your exercising, during each meal, before bed, and throughout the day.

Nutrition

Eating five fruits and vegetables a day and maintaining a well-balanced diet is important for recovery. Apps like MyFitnessPal can make this easier for you.

View this post on Instagram

Is it normal to dream about new nicecream combos every night? Asking for a friend.😉 . Today's recipe: 👇 – 2 dl @barebells vanilla protein shake – 3 frozen very ripe bananas – 50 g frozen blueberries – 1 tsp pink pitaya powder Mix it all in a high speed blender until smoooth, serve in a 🥥bowl and top it up with a @barebells protein bar.😘👌 . It's a crazy world peeps, stay positive.💜🙏🏼 . . . . . . #barebellsbakers #proteinshakes #proteinshake #healthyfood #healthymeals #eatinghealthy #healthylifestyles #healthybreakfast #smoothiebowl #nicecream #cleaneatingrecipe #wellness #barebells #superfood #smoothie #wellness #breakfastbowl #breakfastofchampions #foodiesofinstagram #breakfastinspo #coconutbowls #healthydessert #hälsa #hälsosamt #goodmoodfood #bramat #fika #frukost #tyngre #eatforabs

A post shared by by Anna Lindberg (@memysmoothiesandlife) on

Mobility Exercises

Foam rolling helps relax sore and tight muscles and the more you roll the better your body will feel. Try and do 10 minutes a day before and after workouts.

Mindfulness and Meditation

Disconnect for at least five minutes a day and start with a guided meditation if your new to this.

View this post on Instagram

When people ask me how I make time, in my busy schedule to meditate, my response is often – I don’t have time NOT to meditate. . Here is why . It literally makes everything in my life better! It makes ME better at Life. . . I think more clearer I am more productive I am more patient I am less reactive I sleep better . I am more connected and living IN the moment. . . The benefits to this 20 minute effortless practice affects my health, my sleep, my cognitive function, immunity, my parenting, my relationships. Without it, I can’t imagine having the same growth within myself that I have had these past years. . . I am so grateful for this practice and all that it has done for me, that it fills my heart to share it and help others improve all these same aspects of their life. . . If you think you don’t have time…start to think how much time you are on social media. It’s so easy to get lost in that trap of Facebook or IG. Before you know it, 30 or minutes or an hour have gone by. But it doesn’t make you better. It doesn’t help you grow. It doesn’t take away your anxiety…in fact, it usually increases it. It creates a feeling of inadequacy. . It’s a choice. Think about making that choice to take 20 minutes out of the 1,440 minutes you are given each day. . Those 20 minutes that you chose to give yourself each day will become something your mind and body don’t want to live without. . Open your heart and mind to become a better version of your beautiful self! 💛 . www.rachelhilinski.com . . 📸 @adornedphotography

A post shared by Rachel Hilinski (@rayshealthyways) on

The post 5 Tips For Creating a Recovery Routine appeared first on yourdailysportfix.com.

]]>