Hi team! I am back and I missed you. Today I will piggyback off my last post https://lrxwellness.com/why-you-should-start-strength-training/. After reading, we all know the importance of strength training. Now, let’s talk how we can best care for our muscles to ensure optimal functioning, reduce risk of injury, and make our active lifestyle sustainable.
1. Stretch
- Active stretch prior to
- Static stretch post exercise
- Holding positions >30 seconds may improve flexibility
- Increased flexibility improves overall performance and prevents injury
- There is also emerging evidence on stretching and longevity!
- So don’t forget to stretch! 5 minutes per day can go a long way.
2. H2O
- Good old water! Are you drinking enough? For more info on how much is enough check out my article https://lrxwellness.com/the-best-thing-for-your-health/
- As a general rule of thumb add about 16 oz of water per 30 minutes of moderate intensity exercise
- Consider adding an electrolyte beverage. Look for those rich in sodium and potassium. And maybe a bit of magnesium. Skip those sugary drinks
- My favorite product is LMNT. 0 sugar that does not skimp on taste. Check out the link below. Also available on Amazon
- https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?variant=16358367199266
3. Nutrition
- Well-balanced diet. Nutrient dense foods. Check out my post on macro and micronutrients for the nitty gritty. https://lrxwellness.com/macro-and-micro-nutrients/
- With a focus on adequate protein 1-2 g/kg (to calculate your weight in kg: weight in lbs/2.2 = weight it kg)
- If overweight or obese consider using an adjusted body weight
- Plentiful fresh fruits and veggies provide many needed micronutrients
- Healthy fats (fish, olive oil, nuts, seeds)
4. Recovery
- Allow for a rest day following an intense workout
- On rest days, STAY ACTIVE
- Go for a walk or jog. Do 20 minutes of yoga. Keep moving
- Remember, being healthy and active is a lifestyle.
5. Sleep
- Healthy sleep hygiene
- Try to stick to a schedule/routine
- Limit blue light in the evening
- Avoid coffee/alcohol/sugar before bed
- Sleep in a cool dark room
- 7-8 hours of nighttime sleep
In Conclusion
Strength training has numerous health benefits and properly caring for those muscles is equally important. Following the above steps will help you be the healthiest, strongest you. So get out there. Lift some weights. Do a few squats. Pound out some push ups. But don’t forget to nourish and listen to your body.
As always, please reach out with questions, comments or for further discussion.
Lindsey, PharmD, BCPS