Recovery and rest are essential parts of any exercise routine, no matter your fitness levels. The recovery routine you follow after your workout has a big impact on your fitness and performance and will allow you to train much more efficiently. But surprisingly, most people don’t have an exercise recovery routine in place. Recovery and rest after workouts is essential for tissue and muscle repair and building strength. There are many methods of recovery which are recommended, but there are just a few which are used in order to speed this recovery period up.
Replace Lost Fluids
During exercise, you tend to lose a lot of fluid and you should, ideally, be replacing these during your workouts. However, it’s easy to boost your recovery if you rehydrate yourself following your workout. Water is ideal as it supports every metabolic function in the body, so having plenty of water will ensure that you improve your natural bodily functions. For endurance athletes and workouts, this is even more important as, due to the nature of your sport, you will lose more water.
Get More Sleep
Your body does amazing things whilst you sleep and works to repair and replenish itself after the day. It’s important that if you work out regularly that you get enough sleep as well in order to help your body to heal and repair. During sleep, your body produces growth hormones which are mostly responsible for tissue repair and muscle growth. You’ll likely feel more tired following exercise anyway, so take this as your body’s signal that it needs to rest.
An easy way to let your body recover faster is by creating and designing a smart workout routine to follow in the first instance. Over-zealous exercise, heavy lifting and a lack of rest days will put a limit on your fitness gains and undermine all of your recovery efforts. The most important thing to do is listen to your body and, if you are feeling tired, sore or notice a decrease in your usual performance, then you need to step it down a bit to avoid injury or strain.
Ensure You’re Getting the Right Vitamins and Minerals
You are what you eat, after all, so if you eat junk and sugar before your workout, then you will feel bloated and lethargic both during and after. Your body needs the right vitamins and minerals to fuel its way through your workouts and to aid recovery afterwards, so ensure you’re eating a well-balanced diet. Not only will you feel better, but if you are exercising for weight-loss reasons, you’ll see more noticeable results.
If you struggle to eat the right vitamins and minerals, then you could also take supplements to give you a boost. EPA fish oil is a great supplement to take as it not only works to reduce body fat but helps your body to recover from exercise. If you don’t like eating fish, then you can always take fish oil capsules instead.
Stretch It Out
Following a tough workout, the best way to aid your body with recovery is with a gentle stretching routine. This is a simple and easy way to help your muscles recover from your workout, especially if you suffer from DOMS (delayed onset muscle soreness). A slow stretching routine will relax your muscles and make them feel much better, but a foam roller is also a good investment for those hard to stretch areas, such as your thighs and back.