At Dryland, we believe in helping you become a well-rounded athlete.
We focus on your strength, endurance, power, agility and speed. It is equally important to focus on your mobility, balance, coordination, flexibility, and addressing muscle imbalances.
In today’s environment, it’s essential to keep up the good work at-home, including recovery! Because we care about you, our Dryland Trainers put together a few ways they like to practice recovery at-home to help keep you on track.
Here are 10 at-home recovery tips to improve your everyday routine:
- Take an online yoga class
- Glute mini band activation exercises
- Go on a moderately hard hike
- Do 10 minutes of our dynamic stretch routine
- Foam roll your muscles
- Do a light resistance band mobility routine
- Stretch for 30 minutes
- Pick up the tempo on your walk with Fido
- Try out self-massage
- Meditate for stress relief or to set an intention for your day
Benefits of a recovery routine
A recovery session can decrease muscle inflammation, increase joint mobility, increase lactic acid metabolism, and promote myofascial release, so you can give your next workout 100%.
Half the equation is nourishing your body with the right nutrients. It is important to fuel up before a workout and after a workout. Carbohydrates are the most accessible macronutrient for the body to utilize for energy, so consuming a carbohydrate-heavy meal or snack 60-90 minutes prior to a resistance training session will give you the energy required to perform your best.
Ideas for a pre-workout meal
- Whole grain toast with nut butter and a banana (+ optional fixins’)
- Greek yogurt and granola
- A fruit smoothie
- Almond butter and oatmeal
Ideas for nutritious post-workout meals
Following a workout, you’ll need a combination of carbohydrates and proteins to help the muscles repair. It’s best to eat 10 – 30 minutes following an hour-long resistance training session.
Of course, your food preference will depend on the food options you select for these activities. What matters most: be prepared with nutrient-dense foods and water! Applying these subtle recovery techniques to your daily life will make a world of difference in the way your muscles and mind feel.