You should always take post workout recovery seriously because it is one of the factors that ensures you get the full benefits from your workouts. In addition to boosting the benefits, optimal recovery ensures that you perform better in your next workout. Consider the following strategies for enhancing post workout recovery.
Recovery should start right before you get out of your workout clothes. Doing some simple stretches after a high intensity workout can help in bringing the heart rate down. It can also be a good relief for your muscles. Take around 5 to 15 minutes to stretch. You can also consider stretching before a workout. Those simple moves before your workout and other times of the day can also be beneficial to your body. Stretching can boost flexibility, promote relaxation and relieve pain.
Your body loses lots of fluids during exercise. Thus, drinking water to replenish the body after exercise is another step you should take to boost recovery. Your body needs to be hydrated for organs to function optimally. It is also essential for optimal body temperature. Dehydration can cause the opposite effects; organ damage and fever like symptoms.
There are two key things that happen inside your body when you are exercising; both proteins and glycogen are broken down. Therefore, after your workout, you should consider having a healthy and balanced meal that will allow your body to replenish the glycogen stores and repair and build new muscles. However, note that healthy eating should be a lifestyle. This is not something that you should do only after your workout, but throughout the day also. By eating healthy throughout, you can reach your fitness goals much faster and retain the results for the long term.
Massage and Foam Rolling
These two activities have almost the same benefits when it comes to post workout recovery. Foam rolling or getting a massage can help soothe the sore muscles, reduce pain and also work on the tight muscles. Some other benefits include improved blood circulation and relaxation. When using a foam roller, make sure you use the right techniques. For massage therapy, do your research well to find a reputable masseur or masseuse.
Get Enough Sleep
Exercise is good for sleep, and sleep is good for exercise. When you exercise, you can have better quality sleep. On the other hand, adequate sleep is necessary as the rest gives your body time to recover from the workout. Working out without sleep can lead to fatigue and poor performance in the future. To avoid losing sleep after a workout, try not to work out just before bedtime. You can work out at night, but when you do, leave enough time for your body to cool down. A shower after your workout can also be a good idea to promote a good night sleep. Some other things that you can do to promote better sleep include using curtains to keep your bedroom dark, switching off technology at least half an hour before bedtime, avoiding caffeine before bed, aromatherapy, repainting your room to a cooler color, and getting the right mattress. If your family is getting bigger, you can stretch out on a California king mattress, to ensure everyone gets quality sleep each night.
Finally, aim at maintaining a consistent workout schedule with rest days in between. This is especially important for those who are focused on high intensity workouts. Breaks give your body an opportunity to recover from the physical exhaustion. There is a bit of recovery that happens every day, but when you are totally exhausted, you need a day or two off or a shift from high intensity to simpler workouts for your body to recover.