LAST MONTH A DOZEN GEMLIFE HOMEOWNERS COMPETED IN TWO MAJOR CYCLING EVENTS. THIS MONTH, JOSH KRISTENSON, GEMLIFE’S HEALTH AND LIFESTYLE COORDINATOR GIVES TIPS ON HOW TO RECOVER QUICKLY FROM A LONG BIKE RIDE.
After a big ride the legs can build up a lot of fatigue. One thing that I like to implement into my training is ‘active recovery’.
Active recovery means you keep moving and doing activities to help blood flow to the muscles. This brings oxygenated blood and nutrients to the muscles, flushes out lactic acid and other metabolites that might slow recovery and bring on soreness.
The good news is that everything you need to help you recover from your ride – and get you ready for the next – can be found in your GemLife over-50s lifestyle resort.
Magnesium-infused heated pool
Recovery pool swims have been used by professionals for years, and there is a good reason for it… they work! They let you achieve a low impact cardiovascular workout to keep the legs and hips moving.
I recommend running laps at waist-height level or using a kick board to do laps. However, it’s important to remember these swims are for recovery. Keep these work outs limited to 20-40 minutes and done at a leisurely pace.
Sauna
Sauna sessions can be a great way to promote recovery while not actually engaging in physical activity. The heat from a sauna increases blood circulation to muscles and helps in a similar way that a recovery swim can. Aim for a 10-to-30-minute sauna session and remember to stay hydrated as you will be working up a sweat.
Bonus: Saunas have been shown to help with joint pain, cardiovascular health and even improved sleep.
Keep Moving
While recovery is on your mind, it’s important to still do the things you enjoy doing. These can include light gym sessions, leisurely lawn bowls games with friends or even just a nice walk. Choosing something you enjoy doing means you’re more likely to do it.
It’s also important to mention that nutrition and sleep will play a big role in your recovery. If you can put these all together you will be back on the bike in no time.
Josh Kristenson
Health & Lifestyle Coordinator
HAVE A FITNESS QUESTION? ASK JOSH!
Whether you’re looking to lose weight, build muscle, improve overall fitness levels or have a query about cardio, strength training or is sports-specific, Ask Josh! has got you covered.
GemLife Health and Lifestyle Coordinator Josh Kristenson will provide residents and contract holders with practical and effective advice to help level up their fitness goals.
Send your questions to [email protected]