It is hard not to fall on the sofa after a grueling fitness session and mindlessly scroll through your phone. However, what you do after your exercise plays a huge part in rebuilding your body, adaptation, and performance next time you hit the gym. An athlete is not the only one who should engage in post-workout care as it is something everybody who seeks to remain in good shape, avoid injuries and gain endurance summer after summer should consider. So whether it is a weightlifting session, or a run, or a spin class, here are the five major steps that can be used to enhance the process of recovery as well as provide an overall good fitness experience.
Rehydrate and Refuel Your Body
The top and the most important action following any exercise is to restore what your body has lost, primarily fluids and precious energy. When you are exercising, you will sweat a lot and thus lose much water in the process and dehydration may make the recovery slow. Consuming a lot of water (or a low-sugar electrolyte beverage in case your training was excessive) is a good habit of restoring an adequate level of hydration. Your muscles require fuel together with fluids. Having a balanced meal or snack in 30 to 60 minutes after exercising can go a long way. Eat a plate of proteins and carbohydrates combination e.g. grilled chicken wrap or milkshake with fruits and protein powder. This is beneficial in restoring energy and helping Muscles to repair.
Gentle Cool Down and Stretching
The urge to just quit after a rigorous workout is enticing but the gradual cool down exercise has a way of helping the heart to slow down to the normal heart rate and in the most appropriate manner. 5 or 10 minutes of walking or cycling slowly could help the muscles to get rid of lactic acid and reduce post-work soreness. It is also important to stretch afterwards. The act of stretching after exercise makes you flexible, makes blood circulate in the body much more easily and does not render you stiff. Focus on major groups of muscles that were used during exercising, and stretch them at least 20-30 seconds in order to achieve best results.
Pay Attention to Post Workout Recovery Techniques
Good post workout recovery is not only a matter of resting but some active courses of action that allow your muscles to recover and increase in strength. Foam rolling or self-myofascial release is one of the most popular ways. It aids in relieving tightness of the muscles and enhances blood circulation. The other one is contrast therapy, which involves you switching between hot and cold water on the muscles. It is not necessary after every workout but it proves to be very useful after high or lengthy training. Recovery can also be enhanced through light yoga or massage or even a 15-minute nap, particularly when you experience that your muscles are more strained than usual. An alternative option for post workout recovery is to consume an after-workout recovery drink. The drinks usually contain electrolytes, amino acids, and protein which assist in recovery of your muscles, and subsequent soreness. A good way to feel better and get back to the training faster is to have one immediately after your workout as soon as possible and not later than 30 minutes.
Prioritize Quality Sleep
Most of the healing happens at the time you are sleeping. Without proper rest your muscles will not heal completely and in the long term, you will notice that you have begun feeling exhausted and weak. Only a good amount of sleep can restore one and therefore it is recommended that one must get a good seven to nine hours of sleep, particularly following a rigorous workout session. You can get better sleep by creating a calm bedtime ritual, limiting the amount of time on screens before bed and sleeping in an environment with cool temperatures and darkness. You will find that your energy level, motivation, and recovery will further enhance greatly when you sleep well.
Listen to Your Body’s Signals
Recovery is not a one-size-fits-all thing. There are people who can be ready to go again in a day whereas there are those who take time. The feeling of stiffness and tired muscles are a sign to your body that it is time to have a bit of rest. Such indications cannot be neglected as they will lead to a burnout or even to an injury. It is ok to take a day off or engage in an easy activity such as a walk or swimming on the day your body feels in-capable to perform another high-intensity exercise. Remember to always be consistent in the long process than to act against pain and achieve some short-term outcomes.
Conclusion
Recovery is a very important process, as significant as the workout itself. Through rehydrating, stretching, use of recovery methods, sleeping well, and by listening to your body, you give yourself the best opportunity to improve performance and likely avoid injuries. Fast recovery is not an option, but a requirement no matter what type of exercise you are pursuing: muscle building, shedding pounds, or keeping your metabolism going. Incorporate these actions into your workout life; your body will appreciate it.
