Post-workout recovery methods -
What exactly does an effective post-workout recovery routine consist of? Well, everyone's body is different and needs different steps to maximize recovery but the following tips are great starting points to considering adding to your recovery routine.
One of the last things you probably want to do after a tough workout is put in more physical effort or but cooling down is essentia and allows your heart rate to gradually return to its normal ratel. Its recommended to take a few minutes at least 5 or 6 before moving on to other activities to avoid a muscle strain or other injury.
Cooling down can help ease muscle tension, boost mobility, and enhance blood flow which promotes delivery of oxygen and nutrients to those tired muscle you just worked out. Some simple cool down exercises can include: no-incline slow walking, upper body stretches, knees-to-chest pose laying down or standing , standing quad stretch, cat-cow stretch, and most slow, low-extertion ways of moving and stretching your body.
One of the most important things you can do in general and for your post-workout recovery is to stay hydrated. Your body loses a lot of fluid while you sweat, especially during intense workouts so it needs to be replenished to recover and perform optimally.
To make sure your body gets the hydration it needs, drink plenty of water before, during, and after your workout. Consider other alternatives like coconut water, tart juice like cherry juice , black or green tea, or even a little bit of chocolate milk.
Not only do ice baths boost recovery by reducing pain, swelling, and stiffness but ice baths can also elevate your energy levels, relieve stress, boost your mood and immune system, and support better sleep.
A light massage after working out can effectively reduce delayed muscle soreness and relieve current aches and pains. It can also ease any inflammation, tightness, or swelling you may have through gentle but firm pressure. For hard to reach areas like your back, consider a back roller, back massage pad, or going to a professional.
Even a simple compression garment can act as a low level massage and help boost recovery while reducing soreness. It's no secret that you need protein and carbohydrates for recovery but you have to be sure to pick the right ones.
Firstly, the amino acids from protein help to start the muscle building workers in your body which also repairs damaged muscles and helps with inflammation. Try to avoid refined carbs which can actually cause inflammation. Hot and cold therapy or contrast therapy has been shown to speed up recovery by reducing aches, pains, swelling and inflammation.
As the name suggests, hot and cold therapy invovles alternating bbetween methods of hot and cold such as a cold plunge and a sauna, or a hot shower and a cold shower. We suggest alternating for about 15 minutes while starting and ending with cold. We recommend starting with a simple contrast therapy rountine and then tweaking it to make it work better for you and your body.
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From flip-flops to Crocs, a pair of the best recovery shoes can help you relax after a workout. Resting 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. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover. For best results, do active or dynamic stretches before exercise such as high knees, arm circles, walking lunges and static stretches holding a stretch for seconds after exercise.
Easy, gentle movement such as a brisk walk or a bike ride improves circulation, which helps promote nutrient and waste product transport throughout the body.
In theory, this helps the muscles repair and refuel faster. Massage feels good and improves circulation while allowing you to fully relax. Using a massage gun can be an effective way to relieve sore muscles. You can also try self-massage and foam roller exercises for easing tight muscles and avoid the heavy sports massage price tag.
Another option for avoiding the price and inconvenience of a professional massage is to spend a few minutes on one of these best roll-up acupressure mats. Some athletes swear by ice baths, ice massage, or contrast water therapy alternating hot and cold showers to recover faster, reduce muscle soreness, and prevent injury.
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.
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.
Adding a mental practice to your workout routine can be a huge benefit for any athlete. 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.
Additionally, practicing positive self-talk can help change the ongoing dialogue in your head. Consider using both types of mental practice during your recovery days. 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.
According to the American Council on Exercise ACE , the type of exercise you do determines how long your recovery period should be.
Here are some general guidelines for post-training recovery, according to ACE:. Remember, avoid working the same muscle group for example, doing heavy squats two days in a row.
On your rest days, do light exercise such as walking or cycling at a slower pace. 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. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis.
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To become stronger, faster, and fitter, Dehydration prevention have to push your Post-aorkout harder. But Post-workout recovery methods you have to Post-workout recovery methods, metbods. All workouts, especially tough ones, stress the emthods. Hormone and enzyme levels fluctuate, and inflammation actually increases, explains Chris Kolba, PhDa physical therapist at the Ohio State University Wexner Medical Center in Columbus. They lead to muscle growth, fat loss, improved insulin sensitivity, reduced inflammation, better cardiovascular health, and an overall healthier body. But you need to give your body time for those good changes to happen before you start stressing it out again.Post-workout recovery methods -
It helps increase blood flow to your muscles , helping them to recover faster and better. A recovery session like this might look like gentle yoga, walking, or swimming.
Include some stretches and plenty of fluids; your muscles will thank you. Often referred to as soft tissue therapy, this form of recovery includes massage and foam rolling. A recent review of studies found that massage has a small but significant effect on reducing this soreness and improving flexibility after exercise.
Another popular form of recovery among athletes involves wearing form-fitting clothing often made out of elastin and nylon to increase blood flow to muscles affected by your workouts. Socks and shorts are among the most popular forms of compression garments.
While there have been limited studies into their effectiveness, many athletes find they reduce the time required for muscle recovery. This form of recovery involves a variety of different techniques involving water temperature. For some, this looks like a cold shower after a workout.
For others, it could be cryotherapy or alternating between warm and cold water. There have been a variety of research into the effectiveness of these different types of therapy, with many pointing toward the significance of cold and heat therapies in reducing muscle soreness and overall tiredness after intense exercise.
Eating healthy food is essential for muscle recovery. Without the proper diet, your body will lack the necessary nutrients to repair and develop muscle mass. Macro eating , which includes a balance of carbohydrates, proteins , and fats, is a great way to ensure your body is fuelled for recovery and primed for building bulk.
Staying hydrated is also essential for muscle recovery. Your body requires a lot of water to build the proteins in muscle tissue. So, pay attention to your hydration, especially when working out in hot or humid weather. Sports drinks are an excellent option for any type of endurance event, like a marathon , as they help replenish electrolytes which contribute towards muscle repair that you lose through sweat.
Another drink that can boost muscle recovery is tart cherry juice. Studies have shown that this juice has both antioxidant and anti-inflammatory properties, which can accelerate recovery and reduce muscle soreness.
Interestingly, to benefit from tart cherry juice, you should consume it days before an event and days afterward. As mentioned above, consuming protein before and after a workout can significantly assist with the recovery process. Drinking chocolate milk of both the cow and soy varieties is another excellent option for this easily-digestible protein boost.
While listening to your body is an integral part of the recovery process, monitoring it can also provide valuable insights. The Cardio Load status provides a rating for your overall recent exercise, measuring your strain vs.
tolerance to let you know if your training has been productive or overreaching. Are you ready for high-intensity training? This simple fitness assessment can tell if your leg muscles have the necessary power for this type of workout by comparing it with your day average.
Plus, this test has been backed by a recent study , confirming its effectiveness. As we have seen, factoring in time for your recovery is essential to any training schedule.
So, make sure you get the most out of what you put in by allowing time to rest and repair — then get ready to go again. Or give it a thumbs up! I like this article You liked this article Thanks!
Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program. Think rest is for the weak?
Working out but not recovering properly is counterproductive. Here's why sleep and muscle growth go hand in hand. Forget counting steps. Turn walking into a cardio workout by paying attention to your pace, raising your heart rate and boosting your health. What is body-positive yoga? We chatted to inclusivity pioneer Donna Noble about how her yogapractice changed her life and why diversity is so important in fitness spaces.
Think again! How have gyms changed in recent years? And have those changes made some of us more or less anxious about using them? Why do we need to allow time for muscle recovery?
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Contents Why is recovery important after exercise? Science-backed strategies to help you recover post workout Other articles and FAQs about post-workout nutrition Summary Key takeaways References.
Why is recovery important after exercise? During a tough workout, muscle fuel stores become depleted, and your body loses fluid and electrolytes in sweat [ 1 , 2 ]. It can also damage muscle fibers, increase inflammation, and depress your immune system, which may put you at greater risk for soreness, injury, and illness [ 3 , 4 ].
Unfortunately, the longer, harder, and more frequently you work out, the more you become susceptible to all of these effects [ 1 , 5 ]. Research shows that having a good recovery routine can help your body to repair damaged muscles, boost muscle recovery and improve strength and body composition, all while mitigating exercise-induced inflammation and immune suppression [ 5 , 6 ].
Science-backed strategies to help you recover post workout Studies continue to show that having a good recovery routine can greatly help improve your performance, since failing to do so can have detrimental effects on your body and performance.
Having a revovery recovery routine Body shape goals essential Body shape goals helping methoes Body shape goals get the most out of every workout. During a recovry workout, muscle fuel recovefy become depleted, Quick and healthy desserts your body loses fluid and electrolytes in sweat [ 1. This is why recovery is so important after exercise. Research shows that having a good recovery routine can help your body to repair damaged muscles, boost muscle recovery and improve strength and body composition, all while mitigating exercise-induced inflammation and immune suppression [ 5. Studies continue to show that having a good recovery routine can greatly help improve your performance, since failing to do so can have detrimental effects on your body and performance. Metods muscles methids screaming. So, what now? You probably chug methodz waterdo Methhods little stretchingMetabolic rate and thyroid function maybe inhale a snack. While Body shape goals are helpful after a tough sweat session, your post-workout routine and day-to-day life! will truly benefit from a little more focus on proper recovery. Plus, many of the steps you take to properly recover from a workout also contribute to essential body functions that keep you healthy, energized, and ready to conquer the day.
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