So you’ve just signed up for your juice cleanse! We are sure you’ve already got rid of all those sweets from your kitchen cupboards, just to make sure you don’t give in to temptation. The hardest part of cleansing is how it can sap your energy and drag you couch-ward. So what happens to your workout routines? While listening to your body is crucial when you’re on any detox diet, getting in some light exercise can actually enhance a cleanse. Your goal while cleansing is to allow your body to do what it needs to do to: Detox. And movement can facilitate the process.
Be careful, though, that while you’re on a juice cleanse, you don’t exert yourself too much. A cleanse itself requires energy, so your body is already working harder to detox, and that can lead to tiredness. Plus, cleanses are calorie restricting and low in carbohydrates. They generally don’t provide enough protein and carbs to repair and replenish tissues after exercise, so if you work out too intensely, you can really get sapped.
The best workout routines to do on a cleanse are the ones that get your heart rate up slightly, help you break into a bit of a sweat, and aid your body in its repair efforts. Here are five different workout routines ideal for detoxification to get you started!
Fortunately, not all exercise is off limits during a cleanse. The more restrictive your cleanse, the gentler your yoga (or any fitness routine) should be. Because your intake of calories, protein, carbohydrates, and fats will likely be limited (especially if you’re on a liquid diet), your body won’t have the right resources to fuel you before, during, and after a long workout.
A slow, calming yoga practice is best suited for cleanse days because it doesn’t demand as much blood sugar for fuel, and is less likely to leave you feeling drained of energy. A peaceful practice may also help you cope with some of the more unpleasant side effects of cleansing, which may include mood swings, irritability, cravings, and headaches.
Okay, so meditation might not be a physical workout, but it’s definitely a mental one. Meditation gives your brain some much-needed exercise and your body some necessary rejuvenating, allowing you to tap into your breath and ease everything from pent-up fear to that nagging anxiety which so often stands in the way of us and our goals.
This practice follows the technique of observing the breath. You can try this by finding a quiet place to sit comfortably. Now close your eyes and pay attention to how you inhale and exhale. If your mind drifts away from your breath, gently return it to the object of your focus. Try this for a few minutes and observe how both your body and mind feel before and after the session.
Foam rolling is a type of self-massage using a lightweight piece of dense, cylindrical foam, which releases the lymphatic fluid in your muscles, acting as a magnet to pull the toxins from your body. The benefits aren’t just muscular, however — the connective tissue found woven throughout the entire body receives the benefits as well. Foam rolling releases tension in the tissue, promoting health and vitality of the fascia — mini fibres responsible for giving your muscles shape and tone.
When foam rolling, go slow, allow time to align and adjust your spine. When you feel any sensitive or painful spots, stop and roll around the area first and then work your way to the knot and let the roller sit there and then roll using very small movements on the area of concern to untie the knot. Remember to breathe slow and deep as you untie the invisible knots that bind you.
Aerobic exercise gets your heart pumping and the lungs take in the oxygen needed for all those detox processes to really ramp up — the trick is to stay at a heart rate and intensity that allows for swift recovery. Think light walk or jog, cycling, hiking, elliptical, dancing or a quick interval routine.
No matter what form of aerobic exercise you undertake, it is best to keep it at a moderate level. Also look to focus on your breathing. Ideally your breathing should be steady and fast so if it becomes short and gasping, you should stop immediately. If you can monitor your heart rate, ensure that it remains within the fat burning range with respect to the number of beats per minute. To determine your heart rate max, subtract your age from 220.
Mini trampoline exercises or rebounding is a special detox exercise — all that low-impact bouncing up and down stimulates the lymphatic system, also improving circulation, cardiovascular health, and even bone density and cellulite reduction. With rebounding exercise an upward bounce against the downward pull of gravity closes millions of the one-way valves that regulate the flow of lymph fluid. Moving down again releases pressure in these valves.
The increased G-force, experienced when you land and depress the rebounder mat encourages a healthy surge of fluid throughout your whole body. A study performed by NASA found that rebounding is 68 per cent more efficient and effective than jogging. Best part? It’s ridiculously fun.