6 Ways To Recover Faster After Exercise
Recovery after exercise is essential to muscle and tissue repair and strength building. There are as many methods of recovery and the following are some of the most commonly recommended by the experts.
1. Replace 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.
2. Eat 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. 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.
After a workout, consider gentle stretching. This is a simple and fast way to help your muscles recover. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body, this helps the muscles repair and refuel faster.
4. Rest & Get a Quality Sleep
Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a 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. 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.
5. Use ice or contrast water therapy
The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. 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. The benefits of contrast water therapy is reducing delayed onset muscle soreness.
6. Use Visualization, Imagery and Meditation
Adding a mental practice to all workout programs is a a huge benefit. Spending time practicing mental rehearsal can help process a calm, clear attitude and reduce anxiety, stress and reactivity. Getting familiar with how your mind works a wonderful way to recover both mentally and physically.
Looking forward to seeing you at our classes for more fun workouts!