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Whether that be a Post-eorkout a Post-wrokout jog, xtrategies, walk Post-woroout stretching—or even just resting for a minute letting your heart rate come down and not just getting done with a workout and going straight to your car and driving.
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High-intenxity continuing to move recvoery Post-workout recovery strategies for high-intensity training the last thing you want to do after a hard workout, stratehies heart and blood hith-intensity will thank you. When it comes to muscle recovery, nothing beats rehydrating recovvery water.
The Pist-workout body rfcovery water to flr and function, and your body loses large amounts of water during workouts, especially in hot or humid environments where you are sweating more. Although there are tons of hydrating sports drinks on the market, simply consuming water with solid food will do the trickas the water hydrates and the food replenishes lost electrolytes, according to research published in the Journal of Sports Science.
The amount of water needed to rehydrate post-workout will vary from person to person depending on the amount you sweat and the length of the workout. If you want to know how much water to consume post-workout, try weighing yourself before and after the workout— every two pounds lost equals approximately one liter of water lost.
Electrolytes are elements that help maintain fluid balance, conduct electrical charges to help muscles contract, regulate chemical reactions and many other essential body functions.
We get electrolytes from the food and beverages we consume. Sodium is the primary electrolyte lost through sweat during workouts, so the electrolyte drink must contain moderately high levels of sodium approximately one gram of sodium per hour of exercise when there is heavy sweat loss to be effective in rehydration.
Other important electrolytes include potassium, magnesium, calcium, chloride and phosphate. Sodium and potassium are definitely important, but also the amount of electrolytes that you have is very dependent on you.
You may notice it after you're done with a workout if you have like a black T-shirt on or something and there's a white ring around your neck, that's all the salt that you just excreted through your skin.
Try looking for a salt ring as Kelly suggests or pay attention to the amount you sweat to have a better idea of the amount of electrolytes you need to replenish. If you want to see muscle growth from your workouts, consuming protein immediately after a strenuous workout is essential. Research shows that protein helps stimulate protein synthesis, or the creation of new muscle protein in the body.
The newly created muscle proteins are used to build muscle mass in the body and repair the trauma your muscles suffered during your training session.
It is highly accepted in this area that a high protein diet or protein in general, is the key to maintaining or building muscle mass," Kelly says. The best time to take protein is within two hours of a workout, but it can also be helpful to drink a protein shake before bed for additional muscle support.
Studies show that 20 grams of protein is a sufficient serving to see results after a workout. You can incorporate protein into your diet in several ways, but in my experience, one of the easiest and fastest ways to get protein in after a workout is through protein powder or a protein shake.
There is a range of protein powders on the market, including hempcasein and plant-based protein powderwhich makes it easy to find a product that fits your preferences and fitness goals. However, research suggests that whey protein is the most effective type of protein for stimulating muscle growthso we recommend picking a whey-based protein supplement if you are looking to gain muscle mass.
While eating carbohydrates before a workout is important to fuel your body, it is equally important to replenish what you burned by eating carbohydrates after training.
Your body stores the carbohydrates you ingest as energy glycogen in your muscles to help power through a workout and repair tired and fatigued muscles during recovery.
No matter your fitness goals, it is important to eat a carb-filled snack after your training session.
The recommended amount of carbohydrates varies based on the intensity of your workout and body weight. However, studies show that eating a high-carbohydrate diet for 24 hours after a workout will restore over 90 percent of your muscle glycogen.
Your body can then use this newly stored glycogen to perform in your next training session. Research suggests eating a mix of carbs and protein within an hour of finishing a workout will kickstart your recovery. A balanced meal typically includes fruits and vegetables, a grain and protein.
That's also going to adjust what you want to [eat]. If you want to maintain muscle mass, but lose a little bit of fat mass, then you need to have more protein. If you want to maintain your weight, then you're probably going to follow the recommended guideline.
If you want to lose, like lose total weight, then you're going to have to decrease just about everything," she says. Vitamins and minerals are natural micronutrients that are essential to perform many bodily functions. We get them from our food, but chances are not all of us have a perfect diet and may be missing some minerals.
A multivitamin can help fill in the gaps, but sometimes individuals need more specific supplements to target a certain vitamin or mineral deficiency. An iron deficiency is the most common nutritional deficiency worldwide. Iron plays a crucial role in blood health because it is a significant component of hemoglobin.
Kelly says that calcium is another common deficiency, and it has an important role in bone health, muscle contractions and nerve function. A shortage of calcium can lead to bone injuries and muscle cramps during a workout.
If you are deficient in calcium, iron or another specific vitamin or mineral, it can have a devastating impact on your performance. Luckily, there are supplements that can help replenish your lack of nutrients.
If you suspect that you are lacking specific vitamins and minerals we recommend consulting a medical professional to ask about which supplements you should incorporate into your routine.
They might suggest different vitamins that will probably also help with your recovery," Kelly said. Related Post: The Best Workout Recovery Supplements.
Your body is in a fully parasympathetic state, and it can actually recover from that point," said Kelly. Your body uses sleep to rest and repair itself to continue working the next day.
While your body is in a parasympathetic state, blood circulation increases, which also increases the flow of oxygen and nutrients to your muscles. Growth hormones that help repair muscle damage and grow muscle tissue are also released.
These are two of many examples of recovery-promoting body processes that occur during sleep. The consequences of sleep deprivation can have staggering effects on your performance and recovery process. The average adult needs seven to nine hours of sleep every night. Sleeping under the essential amount can cause fatigue, headaches and slowed reflexes—all of which could detrimentally affect future training sessions.
If you have trouble sleeping, changing your sleep habits or taking a sleep supplement can help improve your sleep quality. Easy ways to improve your sleep hygiene include staying away from blue light the light emitted by electronics like your phone or TV before bed, keeping a sleep schedule and developing a consistent bedtime routine.
Sleep supplements like melatonin and magnesium can also help improve your sleep quality and help you fall asleep faster. Delayed onset muscle soreness is not only painful, but it can interfere with everyday life.
I know that I am often still struggling to walk days after a heavy squat workout. One of my favorite—and most relaxing—ways to prevent this soreness is by getting a massage.
Studies show just a minute massage after a workout can decrease delayed onset muscle soreness by over 30 percent.
The pressure and movement from a massage increase blood circulation, which can decrease muscle stiffness and inflammation. And, if you have back-to-back workouts, it helps your muscles recover faster so that you can be ready to go in no time.
A cheap and easy alternative to getting a massage is investing in a foam roller. Foam rolling is a self-myofascial release SMR ; a self-massaging technique that helps relieve muscle tightness and soreness.
You can use a foam roller to target particularly tight and sore muscles to reduce muscle inflammation and increase blood circulation to ease pain and aid in muscle recovery. While stretching may be one of the most well-known recovery methods, it is important to do it the right way and at the right times to see results.
: Post-workout recovery strategies for high-intensity training| Post navigation | Tart cherries are rich in antioxidants and anti-inflammatory properties. Daily dosages ranging from 0. Only YOU know how you truly feel - both in relation to fatigue, soreness and your training. For further analysis, we broke down the data:. Like this: Like Loading Electrolyte-rich beverages can also be beneficial, especially for longer or extra-intense sessions. The results are limited and may only be relevant for athletes. |
| Science-backed strategies to help you recover post workout | While your muscles need Post-workout nutrition tips Beta-alanine and high-intensity interval training recover after nigh-intensity intense trining, you can still do strstegies exercise on recovery days, such as walking, Post-workout recovery strategies for high-intensity training, or yoga. Getting the recommended seven to nine hours of sleep per night allows Post-workput Post-workout recovery strategies for high-intensity training factors to do their work, he says. You can utilize this technique in your own program, especially if you aggravate something during training. A good workoutno matter the modality, leaves you struggling to walk up stairs or lift your arms overhead. By Matthew Dustin, fitness coach Feb 12, Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits. Heavy weightlifting taxes your nervous system as much as it taxes your muscles, so it's important to allow your body time to return to a resting state. |
| Related articles | Heat Recoveery. Before you decide that traiining too rexovery, read this article, Post-workout recovery strategies for high-intensity training you'll learn exactly how to recover from Post-workout recovery strategies for high-intensity training recovreyCrossFit workouts, HIIT Blood sugar control for children more. Athletes training for specific sports, like sprinters or Olympic lifters, often train the same body parts almost every day. Get Started. However, research suggests that whey protein is the most effective type of protein for stimulating muscle growthso we recommend picking a whey-based protein supplement if you are looking to gain muscle mass. |
| Just Crushed Your First HIIT Class? Here's How to Recover. - Fhitting Room | Listen to your body and remember that your ideal workout recovery strategy will ebb and flow over weeks, months, and years. With additional reporting by Nicol Natale and Jessica Migala. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. Aleisha Fetters. Medically Reviewed. Nicole A. Solomos, DO. How Pain Makes Gain Importance of Rest Jump to More Topics. Rivadeneyra says. The U. Department of Health and Human Services Physical Activity Guidelines for Americans recommend spreading out weekly exercise over the course of a few workouts on at least three different days , rather than performing it all at once, to lower injury risk. Tips for Working Out: Rest and Recovery. Next up video playing in 10 seconds. Here are some of those strategies: Passive Recovery A complete cessation from exercise, passive recovery is synonymous with complete rest. Okay — you can lie on the couch and kick up your feet for this one! How much passive recovery your body needs depends on multiple factors, including your current fitness level and how intense your workouts are, Kolba says. Active Recovery Active recovery means low-intensity, generally low-impact exercise that promotes blood flow and tissue repair without further stressing the body, Rivadeneyra says. Or try a gentle yoga practice to stretch out tired muscles. To reset your body after a workout, move through a series of static stretches, paying particular attention to your most-used muscle groups and problem areas. Stretch both sides of your body, and hold each position for 30 seconds. Delayed-onset muscle soreness DOMS is part of the process of getting stronger. But because non-steroidal anti-inflammatory drugs like ibuprofen or naproxen can have side effects, taking them after every workout as a precaution against soreness is not advisable. Most personal trainers and coaches will suggest active recovery with low intensity movement instead. Ice the affected area if needed and stay mobile throughout the day to aid blood flow. However, if you have significant swelling and stiffness immediately after a workout—to the extent that it interferes with your performance or comfort—the occasional use of an NSAID can help to control pain and inflammation. NSAIDs should be used sparingly, especially if you have underlying medical conditions. Proactive Recovery: Clinical Therapies If you have old or recurring injuries or chronic tightness and soreness, the at-home, self-administered techniques listed above may not go far enough for you. Dry needling. Similar to acupuncture, this therapy requires inserting a hypodermic or acupuncture needle into the skin to stimulate myofascial trigger points in the skin and muscles. The goal is to reduce muscle tension and myofascial pain and to speed rehabilitation. One recent study has suggested that this drug-free approach may be as effective at providing pain relief as steroid injections. Graston technique. Electric muscle stimulation e-stim. This therapy involves the use of mild electrical currents to stimulate the nerves and muscles. It increases blood flow, removes lactic acid, releases endorphins, and promotes muscle relaxation. In the process, it reduces pain, builds muscle strength particularly in atrophied areas , and promotes the healing process in injured tissue. Article written by: Rob Williams, MD Rob S Williams, MD Dr. Topics: high intensity workouts. Don't forget to share this post:. Recovery becomes the unsung hero in your fitness journey, the silent bridge between pushing your boundaries and achieving peak performance. Fear not, HIIT warriors! This guide dives deep into 10 golden tips for recovery that will turn you into a master of mindful regeneration:. Hydrate Like a Champion: Water is your MVP! During HIIT, you sweat out precious fluids and electrolytes. Replenishing them is non-negotiable. Aim for ounces of water before, during, and after your workout. Electrolyte-rich beverages can also be beneficial, especially for longer or extra-intense sessions. Refuel for Repair: Your muscles scream for nutrients after HIIT. Within 30 minutes of your workout, aim for a snack rich in both protein and carbohydrates. Protein helps rebuild muscle tissue, while carbs replenish glycogen stores for future workouts. Think Greek yogurt with fruit and nuts, a banana with peanut butter, or a protein shake with berries. Sleep Your Way to Success: While you sweat it out, your body repairs and adapts. Sleep is the magic potion that fuels this process. Aim for hours of quality sleep per night. Prioritize a relaxing bedtime routine, avoid screens an hour before bed, and create a cool, dark sleep environment. Think of sleep as your secret weapon for building strength, endurance, and resilience. |
| 10 Best Ways to Recover After a Tough Workout | Keep a fitness journal to track recovry sleep, nutrition, and how strategkes feel after Beta-alanine and high-intensity interval training workout. Post-workout recovery strategies for high-intensity training proper warm-up is especially important before challenging coffee bean extract capsules and heavy lifting movements like deadliftsback squats and pull-ups. I recommend foam rolling before and after a workout. Whether you want to lose body fat or gain muscleit wont happen with training alone. Start with very short bouts of cold exposure, perhaps with others present, before progressing to longer solo sessions. |
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Save Changes. Home Blog fitness How To Speed Up Muscle Recovery: 14 Proven Ways Home Blog Fitness How To Speed Up Muscle Recovery: 14 Proven Ways.
Sweat - sweat. How to speed up muscle recovery The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout. Hydrate Drinking water is essential for your overall health and post-workout recovery, including muscle repair.
What about supplements? Warm up before your workouts According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury.
Make time to cool down Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session.
Foam roll A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility.
Take a cool bath or shower Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger. Keep moving Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste.
Wear compression tights Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results.
Reduce stress Did you know your emotional and mental wellbeing can affect your muscle recovery? Listen to your body All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover.
More Blogs fitness. Leave a comment Newest Oldest. Stay in the loop with the world's largest female fitness community! Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness.
Drink at least 16 ounces of water or healthy drinks , such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.
Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration. Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and start the recovery process. Eat foods that contain carbohydrates and protein.
Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.
While your muscles need time to recover after an intense workout, you can still do light exercise on recovery days, such as walking, swimming, or yoga. Engaging in active recovery may help to prevent lactic acid buildup, remove toxins, and boost circulation.
Varying your workouts can also help you target different muscle groups and use your muscles in different ways. Always finish your workout with a cooldown, which allows your heart rate to gradually return to its normal rate.
It also helps to stop blood pooling in the lower extremities, which may make you feel lightheaded or dizzy. A proper cooldown can also help to relieve stress, prevent muscle soreness, and prevent injury.
Consider wrapping it up with a 5-minute savasana to promote overall wellbeing. To repair and rebuild muscle , choose meals that contain healthy carbohydrates and high-quality proteins.
Protein options that help to build muscle include:. Carbs help your muscles to recover while proteins support muscle growth.
Carbohydrates to eat after a workout include:. You can enrich your diet with a protein shake or supplements. Supplements that support muscle growth include:. Eat regularly and avoid skipping meals, which may hinder the benefits of your workout by causing muscle loss. Building muscle helps to speed up your metabolism, which helps with weight loss.
To burn fat, select foods that promote weight loss. This includes low-fat dairy products, hot peppers, and whole grains.
Protein options include fish high in omega-3 fatty acids , such as salmon, mackerel, and tuna. Or opt for lean meats such as turkey, pork tenderloin, or chicken breast. Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility.
Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion. This improves mobility, promotes good posture, and enhances muscle relaxation.
Take a cool or cold shower to encourage healing, prevent inflammation, and ease muscular tension. You can even try out an ice bath , which may relieve muscle soreness and inflammation. It may also help you to experience a night of peaceful slumber.
Other options to alleviate or prevent sore muscles include taking an Epsom salt bath, having a massage, or foam rolling. If you feel tired, experience pain, or have any type of injury, rest completely until you feel better.
Strike a balance with your food choices. Hormone and enzyme levels fluctuate, and inflammation actually increases, explains Chris Kolba, PhD , a 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.
Kolba says, allowing you to get the maximum benefit from every exercise session. Repeated again and again, this process of stress and recovery is what results in improved health and fitness.
RELATED: How Much Exercise Is Enough to Hit My Fitness Goals? Just don't skimp on the rest and recovery part. Rest helps reenergize the body so you have the stamina to give it your all during your next workout, says Melissa Leber, MD , an orthopedic surgeon at Mount Sinai Hospital in New York City.
Leber explains. RELATED: A Complete Guide to At-Home Workouts. RELATED: Weird Things Running Does to Your Body. Rest and recovery are important parts of every workout plan.
Kelsey Wells , a trainer with the workout app Sweat and creator of the PWR weight-training programs, shares her favorite tips for letting your muscles recoup. The best post-workout recovery means using a variety of strategies to help your muscles heal.
Here are some of those strategies:. Everyone has unique workout recovery needs. Factors such as current fitness level as well as exercise history, workout frequency, duration, intensity, and type all impact the amount and type of rest that a person needs.
Non-fitness-related stressors — such as poor sleep, relationship troubles, and working overtime — can affect how much rest and what type of recovery a person may need from a given workout, too.
RELATED: The Work-Life Balance Conversation We Need to Be Having. However, some fitter individuals may need more recovery because they are regularly exercising at a higher intensity.
The schedule of the average gym-goer who exercises four or five days per week — combining a mix of high-intensity workouts, cross-training routines, and active recovery days — and takes the remaining two or three days off allows for proper recovery, according to Rivadeneyra.
Related: How Much Exercise You Need to Meet Your Health and Fitness Goals. Fitter individuals may be able to use this strategy alternating between high-intensity workouts, varied activity, and active recovery six or seven days per week without taking any day completely off.
Listen to your body and remember that your ideal workout recovery strategy will ebb and flow over weeks, months, and years. With additional reporting by Nicol Natale and Jessica Migala. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.
We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Health Conditions A-Z.
Living an overall healthy lifestyle is the most important step hraining can strateges to maximize your recovery from working out. No recovery method Post-workout recovery strategies for high-intensity training make up Beta-alanine and high-intensity interval training poor Post-workokt and a lack tralning rest. Joint health supplements people believe they need expensive supplements to achieve results from their workouts. In this article, we give you 15 proven tips to maximize your muscle recovery and help you build a more consistent fitness program. Your body type, fitness goalsand current level of fitness all play a role in determining the best way to recover. When you exercise, the proteins that make up your muscle fibers become damaged.
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