How do I improve my recovery time?
I play ice hockey 2 to 3 times a week. I’m 37, female, and work full time, am the mom of two and lead a very busy, sometimes hectic life.
In general, I don’t get as much sleep as I probably should (only 6 hours a night or less), which is probably the reason why it seems to take longer than it should for me to recover after a game.
It’s everything: muscle recovery from the exertion — I’m sore for as much as two days afterwards, even though I’m in good shape overall — as well as recovery time for the many bumps, bruises, minor pulls and strains that are inevitable playing hockey as much as I do.
Is this just part of getting older and I should get used to it? Or is there a way I can help my body recover better so I can play as much as I do and not feel wrecked all the time?
I eat a decent diet, enough but not too much, reasonably healthy.
James Conley answers:
Welcome to your late 30’s. Yes, it is part of getting older. I’m been training for 20 years and I can’t recover anywhere near as quickly as I did even 5-7 years ago.
Hockey is a very intense sport that requires short bursts of speed and muscle contraction which becomes more difficult as you age. Here’s some tips to help improve your recovery:
– Sleep, sleep sleep. Very important. A minimum of 7 and preferable 8 hours of sleep is required by the body (for most people) to adequately recover from sustained physical activity and hockey is definitely up there.
– Strength Conditioning. One of the best ways to prevent injury and to enhance muscle recovery is to strengthen the body overall with specific weight training exercises which will reduce the overall pulls, strains and even brusing as the body will be able to sustain more impact the more you weight train as muscle tissue becomes more elastic.
– Diet, diet, diet. High quality protein and complex carbs are crucial in your recovery after a tough game. Slack on your diet and you’ll pay the price in the long-term. Always have a rich protein-carb meal after a tough game to help restore glycogen levels and repair muscle tissue. Whey protein and brown rice are the by far the best way to replenish after a game.
– Tone it down. You’re not 20 anymore and you can’t play like a 20 year-old. Be wiser on the ice and be a good play maker rather than a body checker. Make the right decisions on plays that will put your body out of harms way. Easier said than done….I know, but keep it mind and it will make a world of difference as you keep playing the game in your 40s.
– Epsom Salt baths. You can get them at any pharmacy. High magnesium content in epsom salt draws toxins out of muscle and aids recovery.
– Creatine. Natural and very effective. Hockey players use the creatine system in the body for short bursts of speed (less than 10s) and creatine can help power immensly for this sport like no other supplement. Some hockey players I’ve trained even have gone as far to say that it has helped a lot with recovery.
Bottom Line. Know your limits. Don’t push body as hard as you did 15 years ago and you’ll be able to continue enjoying the sport for many more years.
i have garbage disposal maintenace questions?
I have had my disposer for over a year, it just got clogged and was nasty for a week. any tips on how long to keep the water runnung when switch is on, or cleaning products to use?
James Conley answers:
Most major appliance repair people will also tell you that a good thing to do, (if you have an ice maker), is to put a handful of ice cubes into the disposal once a week or so. This apparently helps to clean the walls and blades of the unit. The lemon thing will give it a nice fresh smell. I’ve also heard baking powder occasionally does a good job of deodorizing. I always recommend to customers when I first install a disposal to have the water running before you put anything down inside, then feed the material being dumped, slowly, a little at a time. The sure way to clog a pipe is to dump a big load of stuff in there and expect the disposal to chew it up fine enough to get it through the pipes. The disposal is actually more interested in getting the stuff you just put in there, out as fast as possible. If that means big chunks then that’s what it does.
why is water leaking under my refridgerator.?
There is no tray underneath to catch the water what could be wrong?
James Conley answers:
Analyzing the likely source
STEP 1: Move the refrigerator out from the wall and look for the location of the leak. STEP 2: Check the side panels and the seals around the door for beads of “sweat.” This could indicate a condensation problem. STEP 3: Check the floor. A puddle there could indicate a missing or cracked drip pan, or a leak in the water line that feeds your ice maker. STEP 4: Check for water seeping from the front of the freezer or the refrigerator. This could indicate your defrost drain is plugged or your ice maker is leaking. Fixing a condensation problem
STEP 1: Check that the doors shut correctly. Hold each door about halfway open, then let go. If the doors don’t shut completely, adjust the screw legs on the front of the refrigerator so the unit tilts back a bit. With adjustable pliers, turn each leg one revolution clockwise. Recheck the doors and, if necessary, repeat the process until they shut securely. STEP 2: Inspect the door gaskets. Look for debris that may keep the doors from shutting. Also check for cracks or gaps in the gaskets that could allow the cold air to seep out. If you find debris, clean the gaskets with warm, soapy water. If you find cracks or gaps, you’ll need to replace the gaskets (see How to Fix a Refrigerator That Cools Poorly). STEP 3: If your refrigerator is equipped with a door-frame heater that evaporates condensation, make sure the heater is turned on. The switch should be located with your other refrigerator controls. Fixing a drip-pan problem
STEP 1: Pull off the grill that runs along the bottom of your refrigerator. STEP 2: Locate the drip pan, using a flashlight if necessary. The pan should be sitting on top of a set of black condenser coils and directly below a drain tube that carries water from your freezer when it is in defrost mode. STEP 3: Place the drip pan in your sink and fill it with water to test for leaks. If it leaks, order a replacement from your appliance dealer. STEP 4: If the drip pan doesn’t leak, clean it with warm, soapy water, then reinstall the pan and the refrigerator grill. Fixing a clogged defrost drain
STEP 1: Locate the defrost drain. It should be a round hole or a channel running under the vegetable and fruit bins in the refrigerator or along the floor of the freezer compartment. STEP 2: Inspect the drain for clogs and remove any debris. If necessary, use a small screwdriver to break up debris that’s trapped in the drain hole. STEP 3: Fill a meat baster with hot water and force it through the drain to make sure the clog is gone. If the drain is operating properly, the hot water will fill the drip pan. Fixing a leaky ice maker
STEP 1: Pull the refrigerator away from the wall and locate the copper water-supply line. It runs from the house water line to the refrigerator water-supply valve. (To get to the supply valve, you may have to use a screwdriver or a nut driver and socket to remove your refrigerator’s back access panel.) STEP 2: Inspect the copper supply line, the supply valve, and the plastic supply tube that runs from the other side of the supply valve to the back of the ice maker. STEP 3: If a connection is leaking, tighten it with an adjustable wrench. If either the copper supply line or the plastic supply tube is leaking, you need to replace it. STEP 4: Turn off the water supply. The valve may be under the kitchen sink or connected to a cold-water pipe in your basement. STEP 5: Remove the faulty line and take it to a hardware store to get an exact replacement. STEP 6: Install the new line, tighten the connections with the adjustable wrench and turn the water back on. Overall Things You’ll Need
Nut Driver And Socket
Who Can Help
Find Prescreened Appliance – Repair or Service Contractors at ServiceMagic.com
Overall Tips & Warnings
To keep door gaskets clean and supple, wash them twice a year with warm, soapy water, then coat them with a light film of petroleum jelly.
Some refrigerators have an internal defrost drain that is meant to be serviced by a professional. If you can’t find your drain, call a pro.
To prevent possible electrical shock, always unplug your refrigerator before working on it.
Put carpet scraps or another soft material under the front legs before pulling your refrigerator away from the wall. Otherwise, the legs could damage the flooring.
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