TAKE IT EASY, MAXIMIZE THE RESULTS
Another day, another #beastmode workout in spite of apparent ache, physical exhaustion or even mental weariness! Whether you are an exercise enthusiast or like to go for your runs occasionally, one must reflect on post-workout recovery as it is an indispensable constituent of the overall training pattern, and extremely crucial for high-level performance and continued improvement. Recovery time allows the body to adapt to the workout stress, top up energy stores and repair damaged tissues, if any.
WHAT CAN YOU DO FOR A FASTER RECOVERY?
A fully recovered body is far more resilient. Try some of these tips for a faster workout recovery and kick your fitness up a notch –
GET YOUR NUTRIENTS, LOTS OF IT!
Food helps to refuel the body’s energy supply thus keeping your diet in check is pivotal to recovery. Consuming healthy and nutrient rich diet (carbs and proteins especially) at fixed intervals builds up your performance and recovery. Carbohydrates help to bring back glycogen levels so you can replenish your energy levels. Protein assists in muscle recovery and supplies amino acids that help to repair and rebuild muscles.
INCORPORATE ACTIVE RECOVERY ON REST DAYS
Low-intensity workout that aids blood flow and tissue repair unaccompanied by further stress on the body is ACTIVE RECOVERY. By performing light resistance exercises such as cycling, walking, meditation, or yoga helps improve blood circulation and nutrients, in addition removes waste products like lactic acid, that can obstruct recovery of muscles.
GET AMPLE AMOUNT OF SHUT-EYE
As easy as pie, adequate sleep is one of the most effective and essential recovery tip. During sleep, your body generates Growth Hormone (GH) which to a great extent is responsible for tissue growth and repair. Not just that, it benefits all body systems such as brain, heart, lungs, immune function, mood, disease resistance etc. Optimal Zzz’s will do your body good in every way.
DRINK PLENTY, STAY HYDRATED
One of the most imperative features of both training and recovery is being properly hydrated. When you break sweat, you lose a lot of water. Drinking plenty of fluids help improves muscle flexibility, builds strength, prevents muscle soreness and starts off the recovery. Choose plain water or healthy drinks like coconut water, green or black tea or any low-sugar energy drink in excess of caffeinated, alcoholic or overly sweet drinks as the latter may cause dehydration.
STRETCH IT OUT (EVERYDAY)
Consider gentle stretching after every workout. A lot of pressure and strain is put on our muscles, tendons and joints during workout and sometimes muscles become knotted if these tender spots are not stretched. Stretching will improve the flexibility of the muscles and reduce any soreness from the exercise. Some important points to remember while stretching out –
- Stretch until you feel it
- Breathe out while doing it
- Hold onto stretches for at least 30 seconds per stretch
- Stretch gently and slowly
GET A MASSAGE
Getting a massage helps to loosen up muscles, increase oxygen and blood flow into muscles. You can try self-massage or roll out foam rollers for breaking up knots and sore spots in your muscles. Practicing this regularly will keep you supple and help you side-step injury in the long run.
Recovery isn't a one-step process. It is everything you do when you're not working out. You get stronger when you recover so do it right!
