Day 11 Thursday 21st March

Day 11 Cardio Recovery

Again as stated before there is no cardio today, but lots of deep muscle excercises. SLOW, DEEP lunges and squats. After 16 deep squats or lunges, hold the position for 10 -15 secs followed by small pulse movements in the deep squat / lunge position. Total muscle BURN. at this current stage I do have to have a couple of rests and stretches whilst I should be in the deep squat / lunge position. This Cardio recovery is a super leg work out and will only go to improve my karate foundations, i.e strength in stance and power for improved movements and technique.

I did find it a bit easier than last week, but this was good as I was able to concentrate on proper form and technique and get more from the workout. The beauty of Insanity is all the workouts aid one another and the past weeks ministrations have helped my performance in Cardio Recovery, just as tonights workout will aid the plyometric and resistance / power workouts.

Results and Recovery Formula.

After each workout that I do, I use a recovery formula with a 4:1 ration of Carbohydrate to Protein. The 2 most important dietary needs after a workout are:

1. Replacing body fluids
2. Replacing muscle glycogen

     The quick digestion and absorption of protein provides branched chain amino acids which stops the muscle protein itself being burnt up for energy. It also increases the insulin response which drives the carbohydrate into the muscles, but because the protein levels are not too high it does not slow gastric emptying.
     The most important time to replenish your muscles is during the hour after excercise, so that you are fully fit for your next session. There is scientific evidence that  the 4:1 blend can provide 29% greater increase in endurance than carbohydrate only drinks and 57% greater than water alone. It will re hydrate you 40 % better and your muscles will recover 40% faster.

     The scientific evidence is out there on the web, I have checked, but will not bore you with the facts, but I will say a comprehensive study was undertaken with endurance cyclists. I will also attest to the fact I have seen a noticable increase in muscle recovery in the form of reduced soreness in the days after excercise. Normlly I will ache for 2 days following something like last Sundays conditioning work with Kagawa Sensei, but I only had really reduced soreness for perhaps half a day. Maybe it is psycological but I will continue to drink my recovery formula after workouts.
     The only downside is that it counts as 5.5 syns on Slimming World. Ah well hey ho never mind.