There are 3 basic issues you need to deal with if you want to take care of your health and achieve progressively better effects. These are: a good diet, workout, and muscle recovery. Today we tell you about the last issue. However your training looks – whether it’s a typical cardio workout, or strength training, you need to include a recovery period in your workout plan. Why is this so important? First and foremost, proper recovery lowers the risk of injury and prepares your body for new challenges. So take a look at the muscle recovery options we’ve prepared.
What affects the speed of recovery after training?
This might sound obvious but most of all the type of muscle – one will recover faster, a different one slower. For example, leg or butt training engages more muscle mass. Hence, it will affect the recovery of these muscles. Naturally, genetics and age are also important factors. The older you are the longer it takes for your cells to recover.
Best ways of muscle recovery after a workout
Get a good sleep! Even children know that when we sleep, we rest. Still, if your sleep hygiene isn’t adequate, even the longest sleep won’t be effective and you won’t get well-rested.
Get a massage. We commonly associate massages with deep relaxation. And rightfully so! Spoil yourself a little and invest in a massage.
Saunas and hot tubs. Most sports facilities offer at least one type of sauna. Followed by a cold shower about 20 minutes after saunas have an amazing effect on muscle recovery!
Good nutrition. Probably nobody needs evidence that food has an enormous influence on our body. Still, if we want to speak more precisely – you should consume protein 2 hours before training or after training. Many trainers suggest eating a carbohydrate meal after training.
Stretching. It’s good to stretch your muscles after every training. If you don’t want to, a 30 minute session once a week should do the job too.
Stay hydrated! Everyone should drink 2-3 liters of water a day. If we work out and sweat a lot, we lose even more water that needs to be resupplied.
Workout free days. Setting the ratio of workout to non-workout days is a matter of personal preference. Some train every other day, some take a break every 3 days, and there are those who work out for 5 days in a row and take a 2-day break.
Don’t set the bar too high. Remember that slow progress is often a lot safer. When we lift too heavy weights, and at all costs want to run too long distances, we risk getting injuries which can stop us from training for a loooong time.
Don’t give up supplements. At the moment, there are many good dietary supplements on the market. Using them is a good choice when we know what we can’t sufficiently supply our body with.
Try to clear your mind. Because of the insanely fast tempo of today’s life, we often forget how beneficial silence is. Stop for a moment, close your eyes, and let yourself take a couple deep breaths.
Rolling. Decompressing muscle either with a tennis ball or foam roller is brilliant. I know. It hurts. But it helps tremendously.
Well, all that is left for me to do is wish you a great break!
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