Do you know
what to do after exercise to speed your recovery from a workout? Your post
exercise routine can have a big impact on your fitness gains and sports
performance but most people don't have an after exercise recovery plan.
exercise for the benefits they get from their workout: improved sports
performance, better endurance, less body fat, added and even just feeling
better. In order to maintain an exercise routine it's important to recover
fully after exercise. Recovery is an essential part of any workout routine.
It allows you to train more often and train harder so you get more out of
your training. Do you have a good after exercise plan?
Recovery After Exercise Is Important
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. For weight training routines, never work the same muscles groups
two days in a row.
Ways To Recover Quickly After Exercise
There are as many methods of recovery as there are athletes. The following
are some of the most commonly recommended by the experts.
Rest. Time is
one of the best ways to recover (or heal) from just about any illness or
injury and this also works after a hard workout. Your body has an
amazing capacity to take care of itself if you allow it some time.
Resting and waiting after a hard workout allows the repair and recovery
process to happen at a natural pace. It's not the only thing you can or
should do to promote recovery, but sometimes doing nothing is the
easiest thing to do.
you only do one thing after a tough workout, consider gentle stretching.
This is a simple and fast way to help your muscles recover.
Cooling down simply means slowing down (not stopping completely) after
exercise. Continuing to move around at a very low intensity for 5 to 10
minutes after a workout helps remove lactic acid from your muscles and
may reduce muscles stiffness. warming up and cooling down are more
helpful in cooler temperatures or when you have another exercise session
or an event later the same day.
Properly. After depleting your energy stores with exercise, 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 muscle. Ideally, you should try to eat within 60 minutes
of the end of your workout and make sure you include some high-quality
protein and complex carbohydrate.
Fluids. 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 of water
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.
Active Recovery. Easy, gentle movement improves circulation which helps
promote nutrient and waste product transport throughout the body. In
theory, this helps the muscles repair and refuel faster.
a Massage. Massage feels good and improves circulation while
allowing you to fully relax. You can also try self-massage and Foam
Roller Exercises for Easing Tight Muscles and avoid the heavy sports
massage price tag.
Hot and Cold Baths or Showers. Some athletes swear by ice baths, ice massage or
alternating hot and cold showers to recover faster, reduce muscle
soreness and prevent injury. The theory behind this method called
contract water therapy is that by repeatedly constricting and dilating
blood vessels helps remove (or flush out) waste products in the tissues.
Limited research has found some benefits of contrast water therapy at
reducing delayed onset muscle soreness (DOMS).
to use contrast water therapy: While taking your post-exercise shower, alternate 2
minutes of hot water with 30 seconds of cold water. Repeat four times
with a minute of moderate temperatures between each hot-cold spray. If
you happen to have a spa with hot and cold tubs available, you can take
a plunge in each for the same time.
Lots of Sleep. While you sleep, amazing things are taking place in your
body. Optimal sleep is essential for anyone who exercises regularly.
During sleep, your body produces Growth Hormone (GH) which is largely
responsible for tissue growth and repair.
Overtraining. One simple way to recovery 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.
to Your Body for a Faster Recovery
The most important thing you can do to recovery 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 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. The problem for many of us is that
we don't listen to those warnings or we dismiss them with our own self talk
("I can't be tired, I didn't run my best yesterday" or "No
one else needs two rest days after that workout; they'll think I'm a wimp if
I go slow today.").