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or bicycling.

Sunday - Enjoy this day with your family and friends!

2. Nutrition is very important in aiding your body to recuperate from the workouts. Eat well balanced meals and drink plenty of water.

3. On a side note, a person should always include strength training and flexibility sessions into their regimen. For optimal results, all components of fitness should include a cardiovascular routine, strength training, flexibility exercises, and recovery.

So, how does a person train harder, longer, and absorb or adapt to their workouts more efficiently? From what we just learned, recovery isn't only taking a day off but strategically giving the body every resource it needs to adapt to the stimulation of previous workouts. The key is taking every step to maximizing your workout recovery. Having a solid base of strength training increases that persons ability to train hard and recover. After a serious strength training an individual will suffer less micro-trauma in the muscles and connective tissues preparing them to train hard sooner. Now let me list what other factors that can assist you in your workout recovery.

What you put into your body plays a tremendous difference in your recovery. Consuming the necessary amount of protein throughout the day keeps the muscle and tissues to rebuild from the previous workout. As well, carbohydrates and essentials fats are needed in your diet. A meal immediately after a hard workout ensures optimal glycogen replacement and rebuilding damaged tissues. Did anybody mention stress? There are serious issues with stress as it can manifest and impair your workout recovery. With the endless stress in our daily lives we can minimize what we can control. For example, if an athlete or bodybuilder were scheduled for a nose job they would have this done in the off season minimizing the risk of interference with their training. As I discussed earlier, a light workout can do wonders for a person. The objective is to stimulate just enough circulation and trigger your endocrine responses lightly. Most people will just do too much and they have to be careful monitoring their progress. Often a complete rest will do the trick as well. Remember every amount of energy that is preserved will make much more of a difference.

Alternative practices can include massages which will speed up your recovery. A deep massage can get those areas such as your quadriceps, hamstrings, glutes, and back muscles. In most cases, a rolling pin or other objects can really

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