We all know that physical activity is important for anyone seeking to maintain health and meet their weight goals. Over the last few decades, scientific research, brainstorming, and trial-and-error have created some of the most efficient methods out there.
A shining example of the best methods being put to excellent use is Dawn Scott, the fitness and performance coach for the U.S. Women’s National Soccer Team. In a recent interview, she shared some of the secrets that have propelled countless athletes!
And what are Ms. Scott’s suggestions for women, specifically?
“Knees are a big concern, especially A.C.L. tears. Coaches and trainers of girls’ teams should make sure that the players warm up well and that they strengthen their legs, focusing on the muscles around the knees. Quad strength is important for women.”
Most would agree, though, that after allocating for differences in muscle, men and women use almost identical approaches to gain strength and endurance.
To gauge how you’re doing, listen to your body and see how you feel after workouts. Some people have access to state-of-the-art technology, but everyone else can still monitor progress with simple tools!
The most effective measure of reaching your goals is with photographs: one from before, one during, and one after. Encouragement is important, and you should get it from as many sources as possible! You need to be able to SEE the progress.
A main point for Ms. Scott is the recovery at the end of every workout… “If you don’t recover,” she said, “you start the next session tired and that sets you up for poor performance or injury.”
There are so many ways that you can recover and further prepare yourself for the next burst of activity.
Scott said she is “…of the mindset that athletes should try different methods and find what works for them. Even if a method only makes you feel better mentally, then it is worth using, since we often forget about relaxation of the recovery process.”
So, how exactly do you recover like one of the stars on Dawn Scott’s soccer team?
1. Cool down.
At the end, slowly and gently move around for 5 – 10 minutes to healthily bring your heart-rate to resting levels and prevent blood from pooling. It also helps to do light stretching.
2. Get a foam roller.
“Use the rollers as soon as you can after training and games,” said Ms. Scott. “But don’t push too hard on sore muscles or you can increase achiness. Let your muscles tell you what they can stand.”
3. Cool down even more!!!
If possible soon after the workout, Ms. Scott advises for you to “Fill your bathtub with cold water and add a couple of bags of ice. Sit in the tub for 10 minutes straight, and then shower normally.”
4. Squeeze.
Pull on compression shorts or socks for a few hours, and sleep in them for maximum benefit.
5. Sleep in Better Conditions.
Recent scientific data has shown that having electronics and other lights on while asleep takes away from sleep quality. Maximize your rest and turn them off! Also, get the right number of hours, and reduce ambient noise.
Following a consistent exercise schedule can be hard, but by learning how to better care for your body, you’ve already done the first few steps!!!
And now you know how to take full advantage of all your workouts. 🙂
Make sure you give yourself credit. You’re doing the best you can, and improving every day!
Yours in Calmness,
Dr. Inessa
