Dec 30

Dec 30 Post-Workout Recovery: 7 Great Ways to Help Speed up Recovery After Training

Rest Assured: Tips for Recovery Post-Workout

Exercising is the key to a good mental and physical life, but it’s the recovery post-workout where the magic happens.

We all know that exercise is our main weapon in feeling and looking healthier. It helps you to combat negative thoughts, works the heart, plus burns calories. Exercise does wonders for one's body aside from maintaining weight, especially if you are using resistance training to try and build muscle.

After the age of 30, one should start going for daily morning walks to live a stress-free, healthy life. If you are a person with a hectic routine and cannot find much time for exercise, well there is no such thing as "TOO LATE"; start slow and prepare a schedule for yourself for motivation.

Some Obvious Headline Benefits of Exercise

Exercise is the door to the healthiest life. And if you want some motivation to help you get started, we have put together some benefits one can get through exercising;

Burns Excess Calories:

Regular exercise helps you to lose excess weight that can lead to obesity. But for that, you have to schedule an exercise program and a good diet plan. If you expend more calories than you take in, you can’t gain weight, it’s very simple.

Helps to eliminate negative thoughts:

Overthinking, stress and panic attacks are not only dangerous mentally but also ruin you physically. Exercise relieves you from negative thoughts and alleviates symptoms that can make you feel inferior.

Boosts Energy:

Leading an energetic and carefree life is everyone's wish. If you are lazy and a procrastinator, then exercise is legit your way out. Regular exercise helps you to gain the energy to be able to do daily house chores.

Reduces the risks of disease:

Exercise eliminates the chances of high blood pressure as well as heart disease and many other common ailments associated with a sedentary lifestyle. It can help prevent conditions such as;

Stroke
Atherosclerosis
Depression
High Blood pressure
Diabetes

Increase Bone and Muscle Strength

A common motive for exercise is to build strong bone density and increase muscle mass. Conditions such as Arthritis can be prevented through regular exercise.

Increases life expectancy

Many different studies have shown that good regular exercise can increase your life expectancy as you will be less exposed to many diseases. People who regularly go for a morning walk are more likely to live longer than those who don't exercise at all.

Pretty tempting right? Now you know why exercising is beneficial not only for your body but also improves your lifestyle.

What is Post Workout Recovery and its Importance?

Post-workout recovery refers to restoring the body's normal and healthy state. During exercise, your body gets dehydrated and deficient in electrolytes, minerals, and salts. Your muscles get injured and there is a feeling of tightness all over the body.

Recovery is allowing your body to heal. Heavy exercise causes your muscles to strain and micro-tear. As you put your body under stress and pressure, your body needs rest and care to overcome the pain and stress it underwent.

As the micro-tears repair themselves, they increase the size and strength of the muscle. Hence it is crucial to help and assist the healing process if you want to make progress with your physical goals.

To minimize these effects, some ways are suggested below to speed up the post-workout recovery.

Negligence and its causes

But keep in mind that negligence can lead to terrible body aches (DOMS). If you are a believer of pain is gain, then my friend I have news for you as this pain will be your worst nightmare and total discomfort. You will not even have the strength for the next exercise.

7 Effective Ways To Improve Post-workout Recovery

We have enlisted some ways which can speed up the recovery post-work-out and help you to alleviate the after-effects of a workout.

1. Rest and Relax

After a workout, your body demands rest. Thus a good amount of rest is needed for repairing the wounded tissues and helping your body to get back to the normal routine. Our body is no doubt amazing but it does require time and care, which is your responsibility to provide.

Apart from this, relaxation will help you to regain strength and get back to the gym much faster.

2. Drink Loads Fluids:

Keeping your body hydrated is very crucial. After a workout, your body is low on electrolytes, minerals, and water. Plenty of fluids overcome the pain and boost your energy plus flush the toxins out. It is also very important for the lubrication of joints.

3. Good Healthy Diet:

A healthy diet works like fuel, it helps you to regain energy plus makes you feel stronger. This is essential not only after workouts but also on normal days. Eating a post-workout snack can also be very beneficial.

Try to eat a balanced diet as it will help to fulfil the deficiency of nutrients.

What's the Pro tip?

Protein intake is very important for your muscles and helps to repair the wounded tissues. Thus taking protein supplements to fulfil the need. You can eat protein-rich food like eggs, meat, cheese, yoghurt, pulses, nuts, and tofu.

4. Good 8-Hour Sleep:

This is the most important recovering element but unfortunately, many people ignore this. An ample amount of sleep is very essential not only for your body but for your mental health as well. Good eight-hour sleep is perfect after a workout as it will give your body time and space to get better.

You will feel more fresh and productive after a good nap.

5. Ice Bag Therapy:

After a workout, if you have sore muscles then ice bags are your best friend. They will relieve the pain and swelling thus reducing inflammation.

6. Stretching and Yoga:

Stretching is the best jump-start and very beneficial. It increases the body's flexibility and soothes the pain by cooling the body down. Yoga can also be a great source of relaxation and contentment. It targets the main areas and helps you to focus!

7. Massage:

A good massage can help you to alleviate the pain and swelling. It can reduce tightness as well and gives you a great amount of relaxation.

There are many options when it comes to massage, including the intense and thorough 4 hands massage, Gua Sha or Shiatsu style, or just the regular old deep tissue sports massage.

We reviewed some incredible Weleda massage oil, which might just help you own massage therapy at home., but there are many alternatives including argan oil, baby oil and here is a handy article on how to make rose oil, which is a personal favourite of mine.

Listen to your body and Give it Time

You might have heard this phrase a lot but never fully understood it. The message it conveys is that your body is magical and does wonders for you but in exchange, you have to know its needs and have to give it time.

That's why after a post-workout (which many people and athletes ignore) it is highly recommended to give proper care otherwise, you will be a victim to stiffness, pain and tightness which is normal to feel but ignoring it is not at all good. Therefore, listen to your body and give it the time and care it needs.

Once you are back from your workout, eat, relax and rest. Imagine your body healing and coming back bigger and better. If you struggle to settle after a workout, as many of us do, there are some great suggestions here on how to calm yourself, ready to recover more efficiently.

Lighter Workouts and De-Loading

Exhausting yourself to the point of not getting up is never the answer. Lighter workouts can give your body the time to recover and to come back much stronger. Many people try to over-workout which can result in extreme fatigue and can also cause devastating pain.

So try to schedule mini-workouts after heavy ones to give your body some time and break to recover.

Multivitamins to the Rescue

Multivitamins work wonders during these times. Vitamins like C, D, E, and ALA are best for post-workout recovery.

They will not only boost your immunity plus increase your energy to a greater extent.

Make Post-Workout Recovery a Priority in Your Exercise Regime

These are some things you have to keep in mind after exercise. Remember not to exhaust yourself but to have safe and healthy exercise. Exercising is necessary but you need to care about the after-effects too!