you stay healthy. A poor recovery strategy can lead to fatigue, chronic tiredness, muscle soreness, poor sleep and increased susceptibility to infections and injury. Recovery in the body involves a complex process of adaptation to the physical stress
While it’s important to stay hydrated during exercise, it’s impossible to create one-size-fits-all drinking guidelines. Your weight, sweat rate and effort level, and the temperature, all affect how much you should drink. But that doesn’t mean you
adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving
strategies you can use to lessen the effects.Before you start drinkingLining the stomach does work. Dr Graham Archand, vice chairman of the Royal College of GPs, explains: "Eating a fatty meal is good because fat slows the absorption of alcohol in the stomach
hormones. But when a heavy training schedule puts pressure on your immune system, you can ensure that you make healthy diet choices.The key to maintaining an efficient and effective immune system is to consume enough of the nutrients that play a vital role
of the most important elements of my routine, because it is crucial for recovery, when the body adapts to the stimulus of training and repairs itself." Eight or more hours' sleep a night and two-hour afternoon naps aren't realistic for most recreational
a novice who grabs three or four cups of water at every drinks station during a long race, or who chugs too much water on a long training run."Now what? If you're far from home when dizziness strikes, make a phone call that’ll get you a lift home
on Mondays or any day after a holiday. Her advice is to make a weekend schedule, and stick with it. For help, line up a training partner.11. Stay involvedIt seems counter-intuitive, but keeping busy can keep you healthy. Having projects to do gives your day
about your exercise programme is essential to guarantee a healthy pregnancy. A supportive doctor who recognises the benefits of an exercise programme will not only listen to your concerns, but should also address your individual needs, although you should never hesitate
millions of women and is common in new mothers (it also affects many female runners; see page 79 for more information). Drinking less fluid is not the answer, but a training regime such as the one here can address the problem in a few weeks. The pelvic
