Achieving your fitness goals isn’t just about the time you spend lifting weights or running on the treadmill. The activities you engage in between workouts play a crucial role in your overall progress. Here are some key practices to incorporate into your routine:
Zone 2 Training:
Low-intensity, steady-state cardio, known as Zone 2 training, is a fantastic way to aid recovery and improve endurance. Activities like walking, cycling, or swimming at a moderate pace help increase your body’s mitochondrial density, which enhances its ability to utilize oxygen and burn fat. This type of training is beneficial for recovery and building a strong aerobic base, which supports your higher-intensity workouts.
How & Why to Get Weekly “Zone 2” Cardio Workouts | Dr. Andrew Huberman
Quality Sleep:
Sleep is the cornerstone of recovery. Aim for 7-9 hours of quality sleep each night to give your muscles the time they need to repair and grow. During sleep, your body releases growth hormone, which plays a vital role in muscle recovery and regeneration. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can significantly improve the quality of your rest.
Eat Enough Protein:
Protein is the building block of muscle, and consuming enough of it is essential for repair and growth. Ensure you’re getting at least 0.8 grams of protein per kilogram of body weight daily, with higher amounts recommended for those engaged in regular strength training or looking to build muscle. Distribute your protein intake evenly throughout the day to optimize muscle protein synthesis.
Stretching:
Incorporating stretching or yoga into your routine can improve flexibility, reduce the risk of injury, and aid in muscle recovery. Regular stretching helps maintain a healthy range of motion in your joints and can alleviate muscle tightness and soreness. Consider setting aside time for a stretching session or a yoga class on your rest days.
Sunlight Exposure:
Getting enough natural sunlight is important for maintaining healthy vitamin D levels, which are crucial for bone health, immune function, and overall well-being. Aim for 15-20 minutes of sun exposure daily, depending on your skin type and geographic location. Vitamin D also plays a role in muscle function and recovery, making sunlight exposure a simple yet effective way to support your fitness journey. https://www.youtube.com/watch?v=WDv4AWk0J3U
Your time between workouts is a golden opportunity to enhance your fitness journey. By incorporating activities like Zone 2 training, prioritizing sleep, eating enough protein, stretching, and getting sunlight exposure, you set the stage for better performance, faster recovery, and overall well-being. If you want to incorporate accountability to your habits, book your No Sweat Intro with us!