Train like an Olympian, or at least recover like one!

How do I plan my training and recovery?

This month we’re talking about how to stay fit and active at any age or level.  It’s only fitting that we take a look at how the best of best do it while we are in the midst of the Summer Olympics.

First, a little history lesson: Hippocrates was a Greek physician and considered to be the father of modern medicine.  He was one of the first to say use Nature to heal your body.

Ancient Greeks greatly emphasized strengthening and building the body’s innate resistance to disease. Hippocrates recommended exercise, gymnastics, massage, and hydrotherapy for this. He stated that “Nature itself is the best physician”

Training like an Olympian takes dedication, hard work and a strategic approach.  There are essential components to that training and recovery for athletes to perform at their best in competitive athletics. 

1. 1. Set clear goals! Start with specific, measurable goals that you want to achieve in your sport or active lifestyle in order to remain focused and motivated.
   2. Create a training plan. Work with someone to design a detailed plan that includes a mix of cardio, strength training, flexibility and skill-specific drills.  Not an elite level athlete?  Find someone who can help you modify a plan to fit your ability level and needs.
   3. Stay consistent! Olympians train year-round.  Make sure you stick to your training plan and put in the work every week.  Whether high level athlete or older adult trying to stay active, consistency is key to maintaining functional and performance level.
   4. Focus on quality over quantity and train smarter, not necessarily harder. This will often produce better results.
   5. Cross train: Incorporating a variety of exercise into your routine, including water based methods, can be highly effective to enhance performance and prevent injury.
   6. Fuel your body properly with a balanced diet and stay hydrated!
   7. Rest and recover. Get enough sleep, listen to your body when it needs a break, considering incorporating massage therapy into your recovery.

One popular water-based method for training is aqua jogging or running in water.  This low impact exercise allows athletes to maintain their cardiovascular fitness without putting stress on the joints.  It can be particularly beneficial for athletes recovering from injuries or looking to cross train without causing additional strain on the body.

Hydrotherapy, which involves using water at various temperatures to aid in recovery is another effective water based method for athletes.  Cold water immersion can help reduce inflammation and muscle soreness after intense training sessions, while hot water immersion can help improve circulation and promote relaxation. Incorporating these water based methods into a recovery routine can also help athletes to recover more quickly and effectively.

Massage Therapy can also provide numerous benefits for competitive athletes and active adults alike. Some of the ways in which massage can help athletes include:

1. 1. Improved recovery: Massage helps to increase blood flow and circulation, which can aid in the removal of waste products from the muscles and reduce muscle soreness. This can improve recovery time between training sessions and competitions.

1. 2. Injury prevention: Regular massage can help to identify and address areas of tightness or tension in the muscles, which can lead to improved flexibility and decreased risk of injury.

1. 3. Increased range of motion: Massage can help to improve joint flexibility and range of motion, which can enhance athletic performance and reduce the likelihood of muscle strains or other injuries.

1. 4. Stress reduction: Competitive athletes often experience high levels of stress and pressure, which can impact their physical and mental well-being. Massage can help to reduce stress and promote relaxation, allowing athletes to perform at their best.

1. 5. Enhanced performance: By improving circulation, flexibility, and recovery time, massage can help athletes perform at their peak level and achieve their goals on the field or in competition.

Overall, water based methods can be highly effective for training and recovery in any level of athletics, or even daily life.  By incorporating activities like aqua jogging and hydrotherapy into your routines, we can all enhance our performance, prevent injuries and recover more quickly and effectively.  For those of us not able to work out in the traditional sense, the buoyancy of water can help us be active in ways we would not usually consider possible.

Massage therapy, another of the components of ancient Greek medicine, can be a valuable tool to help maintain physical and mental well-being, prevent injuries, and optimize performance.

At R3 Wellness we offer a variety of water based modalities, including aqua jogging or walking using the HydroWorx EVO underwater treadmill chamber.  Users can walk, run, stand, squat or sit and stretch in warm water in the EVO.  Sessions start at 30 minutes and progress with tolerance and your goals.  Also offered are the HydroMassage lounge with warm water jets below you, giving you a massage with customized pressure and zones.  We also offer foot soaks with warm water, essential oils and salts followed by a foot and lower leg massage.

More traditional massage therapy offerings at R3 Wellness include table massages of 30, 60 and 90 minutes with a wide range of specialties as well as chair massage for events.  Our trained therapists can customize a session to your needs, including pregnancy massage, reflexology, deep tissue, cupping, hot stone massage, oncology massage and more!  Ask us for the best therapist to suit your needs if you have special requests.

Whether you are an athlete, a weekend warrior, or just engaging in the sport of life trying to be a little more active, we can help you with a customized plan suited to your needs.  From options for high level athletes to those challenged by more traditional workouts we are here to help.  Go to www.R3WellnessNC.com for more information, or give us a call to discuss a plan today!