6 Exercise Recovery Tips for Better Recovery After Working Out
Rest and recovery is an essential part of any workout routine. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance, and allows you to train much more effectively.
Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building.
Many people believe that the key to being at your best is training hard. Training consistently is incredibly important, but if you don’t listen to your body and give yourself a chance to recover between workouts, then your performance and results will suffer.
During exercise, the body undergoes a controlled amount of stress. Tissues in our bodies need this stress in order to improve their function and your performance. In fact, when you exercise, your muscles actually undergo “micro-trauma” due to the imposed demands of your activity.
Recovery is your chance to build yourself back up stronger than before; it is the link between short-term, immediate benefit and long-term, lasting outcome.
The following tips can help you attain maximum benefit from your workout and reduce the risk of developing an injury.
1. Get plenty of sleep
One of the simplest yet most effective muscle recovery tips is simply to get a good night’s sleep. Optimal sleep is essential for anyone who exercises regularly. Contrary to popular belief, you can’t catch up on sleep. Your body doesn’t work that way.
You need to get between 7-8 hours of sleep each night. We recommend thinking of sleep as part of your workout and scheduling it just like you would a training session.
Protein is the building block of muscle tissue, and when you’re in the recovery phase of your workout you’ll need a lot of it. Keeping your body properly fueled can be challenging, but with a little planning ahead, you can be sure you have the protein fueled snacks you need.
You need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build a muscle.
4. Avoid overtraining
One simple way to recover faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.
If you spend the majority of your week lifting weights or performing other high intensity exercises, it is important that you supplement your workout with time off. The muscle recovery phase after a workout is when your body rebuilds and re-energizes your muscles.
Designing a smart workout routine not only improves your recovery efforts, but also helps you reach your overall fitness goals. This is where the help of a knowledgeable personal trainer can make a huge difference in helping you achieve your workout goals.
5. Try Visualization Exercises
Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity.
Getting familiar with how your mind works, how thoughts can bounce around, and how you don’t need to attach to any of them, is a wonderful way for an athlete to recover both mentally and physically.
Adding a mental practice to your workout routine can be a huge benefit for any athlete.
6. A Cold Shower
Tough workouts don’t have to result in aching muscles. Immersing yourself in cold water immediately after an intense workout session reduces muscle inflammation and soreness. This allows you to return to peak performance faster and lowers your likelihood of missing your next training session.
The theory behind this method is that by repeatedly constricting and dilating blood vessels, it helps remove (or flush out) waste products in the tissues.
In summary, the most important thing you can do to recover quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If, on the other hand, you are feeling strong the day after a hard workout, you don’t have to force yourself to go slow.
If you pay attention, in most cases, your body will let you know what it needs, when it needs it. Spending time focusing on rest and recovery can pay huge dividends beyond additional training time. It can actually improve your performance and help you achieve your fitness goals faster.
If you’d like help in designing a workout plan to meet your goals, please reach out to me today.
“What Seems Impossible Today Will Soon Become Your Warm Up”
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6 Exercise Recovery Tips
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.
Water supports every metabolic function and nutrient transfer in the body and having plenty will improve every bodily function.
Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating. Drinking water during and after your workout helps rid your body of waste products and prevents dehydration.
Dehydrated muscles are more likely to be injured and often can result in painful cramps and spasms.
3. Eat protein before and after workout