#ExerciseRecovery – Be Well Solutions

Latest Trends in Fitness Recovery

Adequate rest and recovery are key components of a balanced fitness routine. They improve more than sore muscles following a rigorous bout of exercise. Proper recovery enables sustainable physical activity and fosters long-term exercise and movement habits. Emerging trends are transforming recovery from an afterthought into a personalized strategy. Cold Therapy Cold therapy has been proven to help reduce inflammation and lactic acid buildup in muscles (Ohio State Health & Discovery1). Variations of cold therapy can include icing, cold water immersion, and cryotherapy. Benefits can be seen when these approaches are done properly. Caution should be taken regarding duration, temperature, and health history. Those with conditions like heart disease, hypertension, diabetes, or neuropathy should take special consideration when using these methods. Talk with a certified exercise professional or your doctor to learn more about proper techniques with cold therapy. [...]

Strength Training 101

Strength training is about far more than just building big muscles. As we age, we tend to lose muscle mass. Adequate resistance training slows down muscle loss and provides a support system for our bones and joints. It can help preserve and even build bone mass, which aids in the prevention and treatment of osteoporosis. Strong muscles are necessary for daily tasks, such as climbing stairs, carrying groceries, and getting in and out of a car. Overall, strength training promotes quality of life, disease prevention, and weight management. The benefits are numerous, but between the vast number of online searches and social media influences, navigating the basics and proper guidelines can prove to be challenging and intimidating. Follow the FITT Principle Frequency. The US Department of Health and Human Services1 recommends at least 2 days of strength training exercises that [...]