We know you have been working out diligently and pushing yourself to the limit in your training. But if you lift for hours every day, day in and day out, it’s possible that you’ll slow down your progress. Most strength coaches and trainers would say that recovery and rest are equally as vital as, if not more important than, the actual lifting itself. Recovery and rest are essential components of every strength and conditioning program. Recovery is necessary before any forward movement becomes possible. It is crucial for preventing injuries, training consistently over the long term, and occasionally pushing oneself to one’s physical limits. If you want to maintain your mental acuity, follow these 12 suggestions.
Rehydrating after strenuous exercise or any activity that causes you to sweat much is necessary. Your muscle flexibility will improve, your strength will increase, and your muscle soreness will be prevented if you replenish your fluid levels.
At least 16 ounces of water or other healthy beverages, such as chocolate milk, green or black tea, or coconut water, should be consumed daily. You might also go with a sports drink that has a reduced amount of sugar. Because of the electrolytes, such as potassium and sodium, that are found in these beverages, they can both prevent and treat muscle cramping.
Drinks that are highly caffeinated, sweet, or alcoholic should be avoided because they might promote dehydration.
After finishing your workout, you should prioritize having a nutritious snack or meal within the next half an hour. As a result, muscle energy stores will be replenished, and the recovery process will get underway. Consume foods that provide your body with both carbohydrates and protein.
Carbohydrates help to restore glycogen levels, which in turn allow your energy levels to be recharged. Protein speeds up the healing and rebuilding of muscles and delivers the amino acids necessary for this process.
Even though your muscles require time to recuperate after an intense workout, you can still conduct mild exercise on the days designated for recovery. Some examples of light exercise are strolling, swimming, and yoga. Participating in active recovery activities after exercise may reduce the accumulation of lactic acid, eliminate toxins, and improve circulation. Altering the routine of your workouts can help you target different muscle groups and use your muscles in various ways, both of which can be beneficial.
Always ensure you conclude your workout with a cool-down, as this will gradually help your heart rate return to normal. Additionally, it prevents blood from pooling in the lower extremities, which is a condition that can cause you to feel faint or dizzy.
In addition to relieving tension and preventing muscle discomfort and damage, a proper cool-down can help to avoid stress. To improve your health in general, you might want to finish with a savasana that lasts five minutes.
Pick meals that are high in quality proteins and nutritious carbs if you want your muscles to be able to repair and rebuild themselves. The following types of protein all contribute to increased muscle mass:
While carbohydrates aid in muscle recovery, proteins are responsible for promoting muscular growth. After an exercise, some good options for carbohydrates to eat are as follows:
Your Diet Quality by including protein shakes and supplements in it. The following are examples of accessories that support muscular growth:
Eat consistently and avoid missing meals, as this might reduce the effectiveness of your activity by leading to muscle loss. Increasing your muscle will help speed up your metabolism, assisting with weight loss.
Choose foods that aid in weight loss if you want to reduce body fat. This includes dairy items with a lower fat content, spicy peppers, and whole grains. Fish high in omega-3 fatty acids, such as salmon, mackerel, and tuna, can be consumed as a source of protein. You might also go for meats lower in fat, such as chicken breast, turkey, or pork tenderloin.
Include a program of stretching at the end of your workout, when your muscles are still warm from the exercise. This assists in lengthening the muscles, reducing muscle tension, and increasing flexibility. Stretching helps avoid muscular pain, reduces stress, and increases range of motion, which are benefits of regular stretching. This helps to improve mobility, maintain a healthy posture, and relax the muscles more effectively.
Take a shower in lukewarm or cold water to hasten the healing process, reduce inflammation, and relieve muscle tension. You can also try out an ice bath, which is said to be beneficial in reducing inflammation and muscular tightness. You may have a night of restful sleep as a result of this.
Getting a massage, using foam rolling, or soaking in an Epsom salt bath are some more choices for relieving tight muscles or preventing them in the first place. If you are hurt in any way, are feeling exhausted, or are in any pain, you should completely rest until you feel better.
Find a happy medium with the foods that you choose to eat. Be careful to provide your body with the nourishment it needs while avoiding eating too many Calories. It is not essential to deny yourself anything to lose weight, and you should prevent restricting your calorie intake or skipping meals entirely. In addition, avoiding overeating and consuming most of one’s caloric intake from unhealthy and processed meals is necessary.
Fight the temptation to overwork oneself by trying to complete the task too fast or by beyond your existing capability. This might result in muscle strains as well as injuries. It can also trigger nausea, mainly if you engage in strenuous, bouncy, or hot exercise. Or if you cut your workout short without warming down.
During and after exercise, if you forget to breathe or restrict your breathing, this might put you at risk of being dizzy or lightheaded. This is because the brain is not receiving enough oxygen at the moment. Before bringing them into your workouts, you should become used to doing deep breathing exercises when you’re at rest. This will assist in the development of healthy breathing patterns as well as an awareness of the breath.
It is crucial to acknowledge and nourish your body after your exercise by adhering to a post-workout regimen and a dietary plan. This will allow you to get the most advantages from your workout. Because of this, you can maintain both your physical and emotional health. You put yourself in danger of injury and fatigue if you don’t have a post-workout program that you stick to. In addition, you may find it more challenging to adhere to an exercise regimen or to have the energy to finish the activities of daily living.
Although there may be times when you have to depart from your post-workout regimen due to a lack of time or other responsibilities, in general, you should make an effort to follow the correct instructions as often as you can.
After your workout, you must pay attention to how your body is reacting and take a break if you start to feel sick, exhausted, or in pain. You need to ensure your body is fully repaired and energized before your next workout if you want to perform at the highest level possible. This enables your body to perform to its fullest potential, making it simpler to go about your day-to-day tasks with a higher degree of ease.
You’ll notice an improvement in how your body feels and your general welfare, which may benefit a variety of facets of your life.
If you are new to working out or have any underlying health concerns, including injuries, you might think about working with a trainer. A trained fitness professional can design an individualized program for you that is specific to your requirements and objectives. So it is essential to plan your DNA Fitness Test ASAP. Check out HealthCodes DNA™ Fitness Panel for the best DNA Test at home. They will also demonstrate the route that you should follow after your exercise. Your trainer might modify your regimen as you progress to ensure that you keep getting better.
Your existing eating habits, exercise regimen, and goals may all be taken into consideration when assessing your particular dietary requirements by a dietitian. They will design an ideal eating plan for you that considers your exercise routine, food limitations, or health issues. Visiting a dietitian regularly might not only help you feel motivated, but it can also help you feel supported in your efforts to make long-term gains.
If you want to get the most out of your exercise and give your muscles a chance to recuperate, you need to use the recovery process that comes after it. In addition to these methods, it is recommended that you receive a sufficient amount of sleep, as this will assist in improving both your performance and the recuperation process. Allow yourself to relax whenever you feel that you need it completed.
Develop a post-workout recovery program to help replenish your energy levels and repair your muscles safely. If you discover that your post-workout routine leaves you feeling too carefree or too disciplined, you should make the necessary adjustments.
Cronkleton, E. (2020, June 15). 11 Steps to Follow for a Post-Workout Routine That Gets Results. Retrieved from Healthline: https://www.healthline.com/health/exercise-fitness/what-to-do-after-working-out
These 6 Strategies Will Help You Get a Better Workout Recovery. (n.d.). Retrieved from Men’s Journal: https://www.mensjournal.com/health-fitness/the-6-best-ways-to-recover-from-your-workout/
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These “privacy highlights” provide an overview of some core components of our data handling practices. Please be sure to readour full privacy statement below.
By agreeing to our Privacy Statement and Terms of Service, you consent to sensitive information, such as information about your health, Genetic Information, and Self-Reported Information such as racial and ethnic origin and sexual orientation (where you provide it) being used by us to:
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This privacy statement applies to all websites owned and operated by HealthCodes DNA, LLC (“HealthCodes DNA”), including healthcodesdna.com and register.healthcodesdna.com Our Privacy Statement is designed to help you better understand how we collect, use, store, process, and transfer your information when operating our website, mobile apps, products, software and other services (collectively “Service” or “Services“).
The following are our core privacy principles:
Please review this Privacy Policy and our Terms of Service. By using our Services, you agree to all of the policies and procedures described in the foregoing documents. HealthCodes DNA, LLC is referred to herein as HealthCodes DNA (or “we,” “us,” “our”) and includes all of our commonly owned companies.
Web Behavior Information. We and our third-party partners use cookies and similar technologies (such as web beacons, tags, scripts and device identifiers) to help us recognize you, customize and improve your experience, provide security, analyze usage of our Services (such as to analyze your interactions with the results, reports, and other features of the Service), gather demographic information about our user base, to offer our products and services to you, to monitor the success of marketing programs, and to serve targeted advertising on our site and on other sites around the Internet. We and our third-party partners do not use your sensitive information, such as Genetic Information and Self-Reported Information for targeted advertising. We may receive reports based on the use of these technologies by these companies on an individual as well as aggregated basis. Users can control the use of cookies at the individual browser level. If you reject cookies, you may still use our site, but your ability to use some features or areas of our site may be limited.
As is true of most websites, we gather certain information automatically and store it in log files. This information may include internet protocol (IP) addresses, browser type, internet service provider (ISP), referring/exit pages, operating system, date/time stamp, and/or clickstream data. We may combine this automatically collected log information with other information we collect about you, such as your user profile ID or order number. We do this to improve services we offer you, and to improve marketing, analytics, and site functionality.
When you access our Service by or through a mobile device, we may receive or collect and store a unique identification numbers associated with your device or our mobile application (including, for example, a UDID, Unique ID for Advertisers (“IDFA”), Google Ad ID, or Windows Advertising ID), mobile carrier, device type, model and manufacturer, mobile device operating system brand and model, phone number, and, depending on your mobile device settings, your geographical location data, including GPS coordinates (e.g. latitude and/or longitude) or similar information regarding the location of your mobile device.
Because HealthCodes DNA relies on third-party ad networks who may track you across websites over time for advertising purposes, we are not able to respond to your selection of the “Do Not Track” option provided by your browser. We cannot advise on whether your selection of “Do Not Track” option will have any effect on the collection of cookie information by the third-parties who collect such cookie information on our site.
Third-parties with whom we partner to provide certain features on our site or to display advertising based upon your Web browsing activity use Flash Cookies (Local Shared Objects) to collect and store information. To learn how to manage privacy and storage settings for Flash cookies click here.
Google Analytics. Google Analytics is used to perform some of the tasks listed above. We use the User-ID feature of Google Analytics to combine behavioral information across devices and sessions (including authenticated and unauthenticated sessions). We have enabled the following Google Analytics Advertising features: Remarketing, Google Display Network Impression Reporting, Google Analytics Demographics and Interest Reporting, and DoubleClick Campaign Manager integration. We do not merge information collected through any Google advertising product with individual-level information collected elsewhere by our service. Learn more about how Google collects and uses data here. To opt out of Google Analytics Advertising Features please use Google Ad Settings or the links provided in section 2.b.c.ii (“Targeted advertising” service providers). To opt out of Google Analytics entirely please use this link.
We are always working to enhance our Services with new products, applications and features that may result in the collection of new and different types of information. We will update our privacy statement, as needed.
HealthCodes DNA will use and share your personal information with third-parties only in the ways that are described in this privacy statement.
We use the information described above in Section 3 to operate, provide, analyze and improve our Services. These activities may include, among other things, using your information in a manner consistent with other commitments in this privacy statement, to:
You may be able to opt-in, opt-out or otherwise adjust your preferences of having your information used for certain of these activities. Please see below to learn more.
We use mobile analytics software to allow us to better understand the functionality of our Mobile Software on your phone. This software may record information such as how often you use the application, the events that occur within the application, aggregated usage, performance data, and where the application was downloaded from. We do not link the information we store within the analytics software to any personally identifiable information you submit within the mobile application.
You have the choice to participate in HealthCodes DNA Research by providing your consent. “HealthCodes DNA Research” refers to research aimed at publication in peer-reviewed journals and other research funded by the federal government (such as the National Institutes of Health – NIH) conducted by HealthCodes DNA. HealthCodes DNA Research may be sponsored by, conducted on behalf of, or in collaboration with third-parties, such as non-profit foundations, academic institutions or pharmaceutical companies. HealthCodes DNA Research may study a specific group or population, identify potential areas or targets for therapeutics development, conduct or support the development of drugs, diagnostics or devices to diagnose, predict or treat medical or other health conditions, work with public, private and/or non-profit entities on genetic research initiatives, or otherwise create, commercialize, and apply this new knowledge to improve health care. HealthCodes DNA Research uses your aggregate or individual-level Genetic Information and Self-Reported Information as specified in the Terms of Service.
Consent process for research. Your Genetic Information and Self-Reported Information may be used for HealthCodes DNA Research only if you have consented to this use by completing a Research Initiatives Consent Document. If you have completed a Research Initiatives Consent Document:
Academic institutions, healthcare organizations, and other groups are always conducting interesting new research projects. We want to make you aware of these opportunities. While we do not share individual-level Genetic Information or Self-Reported Information with third-parties without your consent, from time to time we may inform you of third-party research opportunities for which you may be eligible. For example, if a university tells us about a new cancer research project, we may send an email to HealthCodes DNA members who potentially fit the relevant eligibility criteria based on their Self-Reported Information to make them aware of the research project and provide a link to participate with the research organization conducting the study.
NOTE: Our service providers act on HealthCodes DNA’s behalf. While we implement procedures and contractual terms to protect the confidentiality and security of your information, we cannot guarantee the confidentiality and security of your information due to the inherent risks associated with storing and transmitting data electronically.
When you purchase a testing kit and report from HealthCodes DNA, you are instructed to send a saliva sample to our third-party laboratory with a unique barcode label. The unique barcode identifies you to us but not to the laboratory. We may also be required to provide to the laboratory, your sex and date of birth or age pursuant to clinical laboratory requirements such as the Clinical Laboratory Improvement Amendments (CLIA). No other Registration Information such as your name, address, email, phone number or other contact information) is required or provided to the laboratory. The receiving personnel at the laboratory will remove and discard your “sender information” from the packaging (e.g., name, address) before testing personnel receive the samples for processing. Receiving personnel do not perform testing, and testing personnel handle saliva samples that are labeled only with the unique barcode. DNA and saliva samples are destroyed after the laboratory completes its work, provided that laboratory legal and regulatory requirements no longer require the actual samples to be maintained. A de-identified copy of genotyping data may be kept in accordance with CLIA. The laboratory securely sends the resulting Genetic Information to our third party reporting company along with your unique barcode. Genetic Information is stored securely on our servers; the laboratory also stores your Genetic Information, but again, labeled only with the barcode.
If you wish to not have this information used for the purpose of serving you targeted ads, you may be able to opt-out of many advertising networks by visiting here and here (if you are located in Canada, click here; or if you are located in the European Union click here). Please note this does not mean that you have opted-out of being served advertising. You will continue to receive generic ads.
Under certain circumstances your information may be subject to disclosure pursuant to judicial or other government subpoenas, warrants, or orders, or in coordination with regulatory authorities, we may be required to disclose personal data in response to lawful requests by public authorities, including to meet national security or law enforcement requirements. HealthCodes DNA will preserve and disclose any and all information to law enforcement agencies or others if required to do so by law or in the good faith belief that such preservation or disclosure is reasonably necessary to: (a) comply with legal or regulatory process (such as a judicial proceeding, court order, or government inquiry) or obligations that HealthCodes DNA may owe pursuant to ethical and other professional rules, laws, and regulations; (b) enforce the HealthCodes DNA Terms of Service and other policies; (c) respond to claims that any content violates the rights of third-parties; or (d) protect the rights, property, or personal safety of HealthCodes DNA, its employees, its users, its clients, and the public.
NOTE: If you are participating in HealthCodes DNA Research, HealthCodes DNA will withhold disclosure of your personal information involved in such research in response to judicial or other government subpoenas, warrants or orders in accordance with any applicable Certificate of Confidentiality that HealthCodes DNA and/or any of its third party providers has obtained from the National Institutes of Health (NIH). There are limits to what the Certificate of Confidentiality covers so please visit the Certificates of Confidentiality Kiosk ( https://grants.nih.gov/grants/policy/coc/index.htm).
If your Registration Information changes, you may access, correct or update most of it from your Account page. You may also modify and delete certain of your information. Please note that you may not be able to delete User Content that has been shared with others through the Service and that you may not be able to delete information that has been shared with third-parties, though we can work with you to prohibit your data from being shared with third-parties in the future. We will respond to your request to access within 30 days.
By registering for an account, you are agreeing that we may send you promotional emails about our Services. You can opt-out of such emails by clicking the “unsubscribe” button at the bottom of any of our or third-party promotional email communications. Please note that you may not opt-out of receiving non-promotional messages regarding your account, such as technical notices, purchase confirmations, or Service-related emails.
You may decide to disclose your personal information to friends and/or family members, doctors or other health care professionals, and/or other individuals outside of our Services, including through third-party services such as social networks and third-party apps that connect to our website and mobile apps through our application programming interface (“API”). These third-parties may use your personal information differently than we do under this Privacy Statement. Please make such choices carefully and review the privacy policies of all other third-parties involved in the transaction. For example, if you have enabled a HealthCodes DNA sharing feature with another person who downloads a third-party app that uses our API, your information may also be obtained by that third-party app developer and, potentially, by other users of that third-party app.
In general, personal information, once shared or disclosed, can be difficult to contain or retrieve. HealthCodes DNA will have no responsibility or liability for any consequences that may result because you have released or shared personal information with others.
If you no longer wish to participate in our Services or no longer wish to have your personal information be used, you may close your account by sending a request to support@healthcodesdna.com. When closing an account, we remove all Genetic Information within your account (or profile) within thirty (30) days of our receipt of your request. As stated in any applicable Consent Document, however, Genetic Information and/or Self-Reported Information that you have previously provided and for which you have given consent to use in HealthCodes DNA Research cannot be removed from ongoing or completed studies that use the information. Our contracted genotyping laboratory may also retain your Genetic Information as required by local law and we may retain backup copies for a limited period of time pursuant to our data protection policies. In addition, we retain limited Registration Information related to your order history (e.g., name, contact, and transaction data) as long as your account is active or as needed to provide you services, as well as for accounting, audit and compliance purposes.
HealthCodes DNA takes seriously the trust you place in us. To prevent unauthorized access or disclosure, to maintain data accuracy, and to ensure the appropriate use of information, HealthCodes DNA uses a range of physical, technical, and administrative measures to safeguard your Personal Information. In particular, all connections to and from our website and mobile application are encrypted using Extended Validation Secure Socket Layer (EV SSL) technology.
Please recognize that protecting your Personal Information is also your responsibility. We ask you to be responsible for safeguarding your password, secret questions and answers, and other authentication information you use to access our Services. You should not disclose your authentication information to any third-party and should immediately notify HealthCodes DNA of any unauthorized use of your password. HealthCodes DNA cannot secure Personal Information that you release on your own or that you request us to release.
Your information collected through the Service may be stored and processed in the United States or any other country in which HealthCodes DNA or its subsidiaries, affiliates or service providers maintain facilities and, therefore, your information may be subject to the laws of those other jurisdictions which may be different from the laws of your country of residence.
In the event that HealthCodes DNA goes through a business transition such as a merger, acquisition by another company, or sale of all or a portion of its assets, your information will likely be among the assets transferred. In such a case, your information would remain subject to the promises made in any pre-existing Privacy Statement.
HealthCodes DNA provides links to third-party websites operated by organizations not affiliated with HealthCodes DNA. HealthCodes DNA does not disclose your information to organizations operating such linked third-party websites. HealthCodes DNA does not review or endorse, and is not responsible for, the privacy practices of these organizations. We encourage you to read the privacy statements of each and every website that you visit. This Privacy Statement applies solely to information collected by HealthCodes DNA.
HealthCodes DNA is committed to protecting the privacy of children as well as adults. Neither HealthCodes DNA nor any of its Services are designed for, intended to attract, or directed toward children under the age of 18. A parent or guardian, however, may collect a saliva sample from, create an account for, and provide information related to, his or her child. The parent or guardian assumes full responsibility for ensuring that the information that he/she provides to HealthCodes DNA about his or her child is kept secure and that the information submitted is accurate.
Whenever this Privacy Statement is changed in a material way, a notice will be posted as part of this Privacy Statement and on our customers’ account login pages for 30 days. After 30 days the changes will become effective. In addition, all customers will receive an email with notification of the changes prior to the change becoming effective.
If you have questions about this Privacy Statement, please email HealthCodes DNA at info@HealthCodesDNA.com.
