HOW IMPORTANT IS RECOVERY IN FITNESS?
During heavy training or after a competition, some tissue injury or microtrauma around the muscles, bones or joints may occur. Muscle soreness and tightness usually happen at the peak of training and the body will use up glycogen in muscles and liver.
Recovery after exercise is important to make sure the body receives enough time to repair itself.
This will allow the resolution of muscle soreness and microtrauma, restoration of glycogen storage and rehydration of body fluids and electrolytes.
A proper recovery process will ensure body adaptation, improve and maintain performance and reduce the risk of overtraining syndrome.
WHAT ARE THE METHODS TO IMPROVE RECOVERY?
Here are several methods of recovery:
1. Warm down for five to 15 minutes at a lower intensity than your exercise.
2. Practise cold water immersion after exercise. This will help reduce inflammation, if any.
3. Have a massage to reduce and relax muscle tightness and improve muscle strength. It will also improve oxygen and nutrient delivery to muscles.
4. Wear compression garment soon after exercise for 24 hours. For example, wear calf socks compression wear if your lower limbs are tight.
5. Get adequate nutritional and water replacement. Take a carbohydrate and protein-rich small meal, 30 to 60 minutes after exercise.
This will help replenish glycogen, replace fluid and electrolytes and expedite the healing and repair process of muscles and other tissue injuries. It is advisable to replace 125 per cent of fluid loss.
6. Get adequate rest and sleep. Make sure you get enough sleep for recovery to take place.
SHOULD I AVOID RUNNING BECAUSE I AM OVERWEIGHT SINCE THE WEIGHT PUTS MUCH STRAIN ON MY KNEES?
Running is a type of exercise that is easy to perform. It is a weight-bearing exercise that most people can do.
Weight-bearing exercises are good for bone health. For obese people, however, the excess weight will strain not just the knee joints, but hip and ankle joints too.
There is no contraindication for overweight or obese people to run, unless you have musculoskeletal problem like arthritis, where running will aggravate pain. It is advisable for you to see a doctor to check if you have any medical problem.
Proper planning will ensure injury is less likely to occur. You can start exercising gradually and you should give enough time for your body to adjust to running.
It is good to start with brisk walking for six to eight weeks. Then, alternate walking and running and later, run at a slow pace for a short distance.
Make a plan on how much running and walking to do in every session over eight to 16 weeks, before you can run non-stop.
Wear proper clothing and good running shoes. If running is adopted as a means to lose weight, then you need to pair it with a healthy diet and you have to control your calorie intake.
An avid sportsman who believes in the healing power of exercise, ASSOC. PROF. Dr. Ahmad Taufik Jamil is Universiti Teknologi Mara’s public health consultant and exercise physician. Reach him at atjamil@gmail.com.