recovery

Fitness, Wellness

Rebounding for Health


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reboundRebounding has many health benefits.   Rebounding increases both blood and lymph circulation.    Comparing the circulatory system to the lymphatic system,  the average person has 5 – 6  liters of blood circulated through  the heart. and the lymphatic system has three times that much fluid.  The circulatory system has the heart to pump the blood throughout the body.  The lymphatic system has to work against gravity and needs to rely on you to move it through your body.  The lymph systems one way valves can be increased by about ten times bouncing and jumping than at rest.  Thus you are removing toxins at a higher rate and allowing the white blood cells to get to areas of the body where they need to be – increasing your immunity!

This is one of the reasons why less active people are more susceptible to illnesses.  Poor diet can burden the lymph system as well with more accumulation of toxins and waste in the body.

Almost anyone can benefit from using a rebounder.    You do not have to jump on a rebounder in order to gain benefits.  You can bounce, or if limited mobility can sit or if more limited even just rest your feet on the rebounder while someone else is doing the bouncing can still have an impact on lymph flow.

Rebounding can produce up to 2 – 3 times vertical gravitation.  This can serve as a bone strengthener while remaining low impact.  It is gentle on joints, cartilage and vertebrae. It increase lymphocyte activity, strengthen your muscular system, development, and endurance,  helps to improve balance and proprioception, strengthens cells, improves cardiovascular function, and can help to improve the effects of other exercises.   There are also some other benefits such as mixing up your routine, working on coordination, rhythm and boosting your mood!

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Healthy Recipes

Chocolate Recovery Pudding


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Chocolate. We all love chocolate. Chocolate comes in all flavours, shapes, and sizes. One may think that chocolate is a hard no when it comes to maintaining a healthy diet and fitness goals, but to be the bearer of good news — this recipe is ideal for a post-workout snack!

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Wellness

Rest & Recovery


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women s blue v neck shirt on beige shorts
Photo by Pixabay on Pexels.com

There is often so much emphasis on the active part of training that sometimes the rest and the recovery is cast aside.  In order to achieve one’s potential during the active phase of training, one must be attentive to the physical and mental needs for the rest and recovery stage.  Physical and mental performance can be enhanced with planned recovery time and self-care.  We often schedule our workouts into out weekly plan, but neglect to plan for the recovery which is part of  your fitness program.   Sleep is the main recovery strategy and is essential for both the physiological adaptation as well as to the consolidation of skill development.  It is important to training recovery because we release human growth hormone during Stage 3 and 4 that repairs the muscle that has been purposely damaged during training.   Increased duration or quality of sleep can result in overall athletic performance for non-athletes and athletes.   Often nutritional changes and a regular routine can provide highly beneficial results to getting a better sleep.

An increasingly common recovery technique is foam rolling – Studies show that proper foam rolling techniques can lessen decrements in muscle performance caused by DOMS (delayed onset muscle soreness).  Acutely foam rolling can increase flexibility and reduce muscle soreness and does not hinder performance.  It can work by improving overall circulation.  (arterial function, vascular endothelial function), and improves parasympathetic activity.   For most individuals foam rolling can have a positive effect to reduce muscle soreness, increase flexibility and range of motion before, during or after a workout.  Facilitated stretching, assisted stretches, yoga and massage techniques are other ways to allow muscles to release tension and allow more overall mobility, flexibility, increased blood flow.  These techniques also encourage mental relaxation, which is a component of the recovery process.

The body adapts best when it is given the best opportunity to do so

Healthy Recipes

Granola is LOVE


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Need an alternative to cereal? Granola is your best bet. Most granola’s consists of rolled oats, nuts, honey or other sweeteners. Nothing beats the smell of granola when it is being baked in the oven, and watching the beauty of your creation crisp up and fill the entire house with an aromatic sweet smell. Granola is love. Granola is life. This recipe for a healthy granola mix will be the staple for your yogurts, cereal, or as a snack itself!

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Healthy Recipes

Winter Squash Soup


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Commonly used as a vegetable, butternut squash is a fruit that can be roasted, sauteed, toasted, mashed to be used in casseroles, bread, muffins, and pies, or in our purpose of this post — pureed for soups such as this delicious Winter Squash recipe

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