You'd think Dara Torres would be satisfied. The twelve-time Olympic medalist is one of the country's top female swimmers-in fact, she's tied with Jenny Thompson for the most medals ever won by a female US swimmer. But that isn't enough for her. At 45 years old, Torres attempted to make her sixth Olympic team-and get the chance to end her career on top. While her performance at the 2012 U.S. Swimming Olympic Trials was nothing short of astonishing, a lot has changed since the Torres set the world record in the 50-meter free when she was just 15 years old. And she certainly can't train the same way she could as a teenager.
"You've got to have perseverance and believe that you can do it," says Torres, "It's definitely much harder this time around but I thrive on that. I like having obstacles in my way." One thing she's gained with age is the ability to tackle those obstacles in the most efficient way possible. To be so successful for so long, she's had to master the perfect balance of pushing and resting. Here, Torres shares her stay-young recovery tips to supercharge your fitness routine—whether you're 15 or 45.
Get Some Zzz's Most people don't realize that it's during sleep when your body rebuilds and recovers, says Rachel Cosgrove, trainer and co-owner of Results Fitness in Santa Clarita, California. "You don't get results from the workouts themselves, you get results from recovering from them, and building up fitter and stronger than before." Torres agrees: "I get cranky if I don't get 8 hours of sleep." To make the most of each minute under the covers, Cosgrove suggests having a nightly bedtime ritual. That can include reading a book, having a cup of tea, and switching off your TV and computer at least an hour before bedtime (the light from the screens tells your brain it's time to be awake). Torres says it's worth investing in a comfortable pillow (She uses the Sleep Innovations Rejuvenation pillow available on Target.com for $79.99).
Silence Pain Soreness from yesterday's workout shouldn't be an excuse to skip today's. Each workout causes microscopic damage to your muscle fibers—a process that sounds scary, but is actually natural; it's the way your body builds muscle. The problem: You can feel your hard work the day later thanks to an effect known as delayed onset muscle soreness (DOMS). As long as soreness doesn't persist longer than 72 hours, and you don't feel like you've strained something, there are simple tricks to minimize the pain. Most effective? Massage. "Massages break up tight muscles, lessen the chance of soreness, and essentially allow your muscles to recover faster," says Torres, who gets one every day (lucky girl!). Can't dole out that kind of dough? Recruit a partner or friend and pull off a massage swap. Another great option for pain relieve, as Cosgrove suggests, is rolling out tight muscles with a foam roller. Icing sore spots after a tough sweat session can also help, says Cosgrove or try using a pain-relieving gel (Torres uses Bengay, available at drugstores).
Stretch It Out: Cosgrove says stretching is beneficial and something people don't do often enough. "Biomechanics has shown that the best way to stretch muscles is by contracting and lengthening them at the same time," says Dara. Here are three stretches to try that she does regularly (from her book Gold-Medal Fitness, available on Amazon.com from $6.72:
For your outer thighs: The Knee to Chest Stretch 1. Lie on your back with your head supported by a pillow, towel, or rolled mat. Cross your left foot over your right knee. Clasp your hands around your uncrossed (right) leg, behind the thigh. 2. Push out with your crossed left leg, contracting your glutes and iliotibial band. 3. As you contract the left leg into the right thigh, use the right leg and the arms to pull the right leg into the body. 4. Pull your right knee to your chest until you can no longer resist. 5. Release and return to start position. 6. Do 5-10 reps on each side.
Original article and pictures take www.womenshealthmag.com site
