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Robertson claims active recovery shortens his total recovery time, decreases stiffness and soreness, and improves both mobility and overall fitness. However, he notes that it’s important to choose a workout that isn’t too taxing, to target different muscle groups from the day before, and to aim for “compound” exercises that take your body through a full range of motion, like squats, lunges, or pushups. “These rules have helped me design many active recovery workouts,” he said. Even so, not everyone agrees active recovery should be the standby. Janet Fitzgerald, one of the creators of SoulCycle’s SoulActivate
program and a senior master instructor for the indoor cycling company, told Runner’s World that passive recovery can be perfect for endurance athletes. She and other experts claim it reduces fatigue (both mental and physical) and enhances performance as a result. “By repeating this type of training method, athletes will decrease the time window in which they need to recover, ultimately lending to better endurance overall,” Fitzgerald said. Both recovery programs have pros and cons. With active recovery, you need to be careful not to push yourself too hard with your
workout — if you go overboard, you could set your recovery back instead of speed it up. However, you also have to be mindful during passive recovery. Spending three days eating junk food on the couch won’t be nearly as effective as carving out 24 hours of rest, healthy eating, and self-care. Whichever you choose, finding the best recovery method for you and your exercise habits can make the difference between a speedy recovery and a week of drawn-out muscle ache.
Staying ‘Cool’ With Your Canine
Enjoy the Weather While Keeping Your Pup Comfortable
With all this late-summer sunshine, it’s the perfect time to take your dog out for some fun. And while spending time basking in nature’s beauty can be a great source of fun and exercise for you and your pets, it’s important to keep a careful watch on your dog’s core temperature to prevent heat exhaustion. There are several detectable signs of heat exhaustion that you can watch for, including abnormal lethargy, vomiting, or a brightly colored blue or red tongue. Here are some tips to keep your canine cool this summer. WATER IN ALL ITS FORMS While certain dog breeds thrive in hotter climates, all pups need a little extra care when it comes to staying hydrated during the summer. For starters, always make sure they have ready access to drinkable water. If you are going on an adventure, consider bringing a collapsible water bowl. If you are doing some backyard chilling, consider filling up a small wading pool with water for your pooch to splash or lounge in. SOME INVALUABLE INVENTIONS There are many contraptions to help you keep your canine cool in the summer heat. Booties to insulate their toes and protect their paw pads
from the hot asphalt, cooling vests that reflect sunlight off darker fur, and pressure-activated cooling pads are just a few of the gizmos you can purchase to stave off those scorching temps. The Dog People, a website powered by Rover.com, also recommends making frozen“pupsicles,”a yogurt-based frozen treat that can satisfy doggy cravings while keeping them cool. TIME IS OF THE ESSENCE While fun water toys and helpful cooling inventions are great, the best thing you can do to keep your dog cool is be careful about when you decide to go outside. Taking your pup out in the early morning or later in the evening, when the sun isn’t at its highest point in the sky, will help keep them cooler in the long run. Additionally, keep inmind that some breeds deal with the heat better than others. If you’re unsure, do a little research to determine your dog’s susceptibility to heat exhaustion. Just because the heat is sizzling doesn’t mean your dog should be! Keep these tips inmind before taking your canine out in the summer sun. They will thank you for it!
2 • www.ThomasPhysicalTherapy.com
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