Your recovery routine post-workout is just as important as the workout itself. Rest and recovery routines have a huge impact on sports performance and overall fitness gains, they also allow you to train more often and effectively. Too many people ignore this crucial aspect and as a consequence, they lose much of the benefits of their hard work. Here are five recovery tips that will help you train more effectively.
#1 Replace your lost fluids.
Every time you exercise you lose fluid, in most cases you should try to replace this while you are exercising. But replacing it post-workout can also help boost your recovery. Water is essential to nutrient transfer and metabolic function. Staying properly hydrated will ensure your body is functioning correctly. Depending on the intensity of your workout routine fluid, the replacement will become increasingly important.
#2 Consume a recovery-focused diet.
Exercise will inevitably deplete your energy stores, for your body to recover and allow tissues to repair in time for your next workout. You will need to refuel. Consuming high-quality carbs and proteins are essential to any recovery routine. People who are focused on building muscle mass or endurance should try to consume a recovery-focused meal within 60 minutes of finishing their workout.
#3 Allow time just to relax.
The easiest way to recover is to allow your whole body to rest. This is even more important after a high-intensity workout. Your body is designed to recover quickly on its own, but giving it a chance to rest and relax its muscles will accelerate healing times. Sometimes the easiest and fastest way to recover is to do absolutely nothing.
#4 Take an Ice Bath
How many times have you seen pictures of high-performance athletes immersed in baths full of ice? Contrast water therapy, ice massages or ice baths help muscles to recover faster, relieve muscle soreness and prevent injuries. Research has shown that dilating and constricting blood vessels encourages your body to flush waste products from your tissues. Contrast water therapy studies indicate that this form of therapy can help reduce DOMS (delayed onset muscle soreness).
#5 Don’t overdo it
One of the most simple ways to aid your recovery is to plan your weekly and monthly workouts in advance, allowing ample recovery times between each workout. Training excessively will not help, in fact research has shown that it proves to be more of a hindrance to exercise goals and overall fitness gains. After every heavy training session, you need to allow sufficient rest days. A great tip is to learn to trust your body if your muscles are sore and tired, this is a good sign that they have not yet recovered enough for another training session. If your muscles are not functioning at full capacity, this is another sign you need to rest. Paying attention to the messages, your body gives you, will tell you all you need to know about your rest and recovery routine. Injuries regularly occur when people fail to take notice of these warning signs.