After you have completed an intense workout, it is essential to ensure proper recovery because only then will you be able to maximize the benefits of all the exercise you have done. Moreover, it can also promote overall wellbeing. The recovery process is deemed important because it enables your body to adapt and repair, which can improve your performance, boost your strength and also reduce the risk of injury. Therefore, it is essential to know the healthy ways of recovering from a workout and some of them are highlighted as follows.
Resting and sleeping
The foundation of post-workout recovery are rest and sleeping. The former is a must because it gives your body the time to rebuild and repair muscles. You should give yourself time to rest and recover between workouts and it is necessary to get plenty of sleep every night. It is recommended that you get quality sleep of about 7 to 9 hours on a daily basis. This can play a very important role in regulating your hormones, muscle recovery and boost your mental and physical health.
Proper nutrition
Another key element of the recovery process is nutrition because you need to replenish your glycogen stores, provide your body with essential nutrients and repair muscle tissue. You need to ensure that your post-workout meal comprises of protein that supports muscle growth and repair, such as poultry, legumes, eggs and dairy.
Complex carbohydrates are also a must for replenishing glycogen stores, such as vegetables, fruits and wholegrains. Healthy fats like seeds, nuts, olive oil and avocados also have anti-inflammatory properties and can support overall health. Most importantly, you need to hydrate because you lose a lot of liquids during exercise. Thus, you should drink water consistently throughout the day.
Stretching and mobility exercises
After you have completed a workout, it is also a good idea to do some stretching and mobility exercises because they can prevent injuries, reduce muscle stiffness and improve flexibility. You can target specific muscle groups with dynamic stretches, static stretches and foam rolling and ensure optimal muscle recovery.
Massage
Self-care is of the utmost importance and massage is one technique that can prove to be extremely helpful because it reduces tension, promotes muscle recovery and enhances relaxation. Using massage balls or foam rollers is a good idea, or you can also go for a professional massage that will target the tight muscles in your body and improve blood circulation.
Heat and cold therapy
It is also a good idea to alternate between heat and cold therapy because it is helpful in alleviating muscle soreness, reducing inflammation and promoting recovery. You can reduce swelling when you take a cold shower immediately after a workout or use ice packs. You can use heat therapy later, such as sauna sessions, hot baths or warm compresses, as they can promote relaxation and increase blood flow.
Lastly, you should also ensure mental recovery through breathing exercises, yoga and meditation to calm your mind, as this will reduce stress and improve your overall wellbeing.
