Coach Ray Traitz with another article on aiding you towards fitness, performance, nutrition, and longevity.

We all want results, putting effort into the gym or sport, and putting wear and tear on our bodies. However, to keep seeing results and move in a positive direction, we need to recover. Without proper self-care, we will not have the ability to work out or train toward success.

I have done years of self-experimentation in trying to be as efficient as possible in terms of seeking positive outcomes in my training. I want to share what has been and is currently working for me.

Sleep- one of the most important factors of all. This is where all the magic happens. The body uses this time to repair and restore, giving you the ability to perform optimally. A basic rule of thumb is to get between 6 to 8 hours of sleep daily.

Nutrition- here is a great analogy. If you eat junk then that’s what material your body has to repair itself. Higher-quality foods yield better and faster recovery.

NOTE: as we age as well as the more active we are, we need to increase our protein intake.

Hydration- without adequate hydration, your body will not function properly, hence hindering your recovery.

Mobility, stretching, deep tissue massage- this ties into hydration. Your muscles need to be supple and have the ability to slide and glide. If you are dehydrated, they lose that ability and stick together. If you incorporate flexibility and mobility exercises, this will aid in your overall movement and recovery. In addition, you can incorporate yoga or invest in deep-tissue sports massages.

Active recovery- these are low-intensity workouts that keep the body in motion. Some examples include hiking, sled dragging, yoga, yard work, and playing a sport.

Supplementation- this is only something you should consider once you have cleaned up your nutrition. Supplements do work; however, you need to know what works and which ones you need for your specific goals.

Sauna- this is a game-changer. If possible, sitting in the sauna for a minimum of 3 times a week for 20 minutes will help tremendously. There are several research studies on the health and longevity benefits of using a sauna.

Cold plunge- if you have the ability to submerge yourself in ice water for 5 to 10 minutes first thing in the morning, this will help you with your recovery. In addition, there are several studies on how this can improve your hormone levels if used at least 3 times a week. NOTE: do not use cold plunge immediately after training or workouts. You should wait at least a couple of hours to get the maximum benefits.

Red light therapy- I am currently researching this final point. However, it has been indicated that red light therapy aids in recovery. Here's how: by increasing ATP production, red light therapy can enhance the energy available for tissue repair and regeneration, thereby accelerating the recovery process. Red light therapy also stimulates the production of collagen, a protein essential for tissue repair and regeneration.

If you are interested in customizing these points, I suggest you contact Coach Ray Traitz for an assessment.

Coach Ray Traitz is a certified and experienced professional who will unquestionably help you reach your full potential.

Contact: amrapfitness@hotmail.com