Enablr Therapy polled some of their therapy professionals to compile their top 8 workout tips. Here’s to your fitness journey!
Drink plenty of water.
Recommended daily fluid intake is 91 oz for women and 125 oz for men with about 20% coming from food. Activity level, size, metabolism, diet, and climate influence fluid needs. Drinking water aids digestion and blood flow, lubricates joints, and increases energy and brain function.
Adults should sleep 7 or more hours per day to allow the body to reset and recover from a day’s activities.
Eat regular/well balanced meals and after workouts.
Eat within 30 minutes post workout with protein/carbs to replenish the muscles and speed recovery.
Wear proper footwear.
Prevent injury with proper fitting shoes. Workout shoes should feel snug around the heel and midfoot but leave room for the toes (about a thumb’s width). Many specialty sports shoe stores can evaluate your arch height and foot mechanics to help you select shoes that fit your foot type. Running shoes should be replaced every 400-600 miles due to wear on the shock absorption.
Cool down after working out.
Stretching or taking a walk after working out helps to regulate heart rate, blood pressure, and breathing as well as promote relaxation. Check out our blog on stretching.
Vary workouts with hard, easy, rest days.
Varying workouts assists with joint health and organ function and increases metabolism. Changing workouts also reduces overuse injuries.
Get a massage.
Massage helps to loosen tight muscles, release lactic acid buildup, increase flexibility, and promote overall wellness. Your body deserves to be pampered after working hard!
Take an ice bath or cool shower post workout.
After a hard workout, this is a great way to reduce inflammation and the risk of Delayed Onset Muscle Soreness (DOMS) after workouts. For an ice bath, use water that is 50-60-degrees for up to 15 minutes.
Ballestrini, C. (2017, August 12). Finding the Right Running Shoe. Orthopedics & Sports Medicine UConn Health. Retrieved January 20, 2022, from https://health.uconn.edu/orthopedics-sports-medicine/2017/08/12/finding-the-right-running-shoe/
Luff, C. (2021, June 17). Recovery Practices After a Hard Run. Verywell Fit. Retrieved January 20, 2022, from https://www.verywellfit.com/post-run-recovery-tips-2910938
Healthessentials. (2021, November 23). How Much Water Do You Need Daily? Cleveland Clinic. Retrieved January 20, 2022, from https://health.clevelandclinic.org/how-much-water-do-you-need-daily