Rest & Recovery After Exercise Improves Performance!
By Elizabeth Quinn
Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
How to Strengthen :
With a ball between your knees and your back to a wall squat down to 90 degrees and come back up, squeezing the ball the whole way up and down.
See this video to see someone performing a vmo squat.
The vastus medialis (aka vastus internus), often called the 'teardrop' muscle, is a medially located muscle of the quadriceps.
Iliotibial Band
The lymphatic system is part of the immune system. It helps the body fight infections. It is made of a series of thin tubes, called lymphatic vessels. These vessels collect fluid, called lymph, from different parts of the body. Similar to blood vessels, these vessels then carry the lymph back to the bloodstream. Lymph is a colorless, watery fluid that is rich in white blood cells, called lymphocytes. These cells play an important role in the immune system by protecting your body against infection. They also help protect you from the growth of tumors.
