We all know working out is good for us, but often those aches and pains after a long run or heavy gym session can be difficult to take, particularly if they last a couple of days. However, it’s an important part of the process and recovery is key if you are going to get optimum results from your workouts.
There are many ways in which you can aid your recovery, yet so many people fail to do them, missing out on what can be great results and reduced recovery times.
So, if you’re into fitness but aren’t doing anything to aid your recovery, here are five top tips for doing so…
Proper Nutrition and Hydration
After long gym sessions, we can often be tempted to crack open a can of beer or enjoy a fizzy drink and a snack. After all, we’re earned it. However, a good way to boost your recovery is by eating a balanced meal or snack around 30 minutes to an hour post workout.
Enjoying meals that contain protein and carbohydrates can help repair and build muscle tissue, as well as replenishing glycogen stores for energy.
Alongside this, it’s important to stay hydrated and replenish the water you’ve lost through sweat, while you may also want to incorporate electrolyte-rich drinks that can also replenish essential minerals.
Active Cool Down and Stretching
Cooling down and stretching is such an important part of a workout, yet so many people completely avoid it. Engaging in light aerobic activities following a workout to gradually lower your heart rate can improve blood circulation, while following up with stretching, focusing on key muscle groups can really enhance mobility, prevent muscle imbalances and improve your overall recovery times.
Quality Sleep
Ensuring recovery is effective can also be as simple as getting plenty of rest and a good night’s sleep. Aim for between seven and nine hours of uninterrupted sleep each night to allow your body to repair and regenerate tissue.
During deeper sleep, growth hormone is released, which is vital for recovery. Establish a bedtime routine that gives you enough quality sleep for the body to do its work.
Incorporate Active Recovery Activities
While rest days are important, you should also consider recovery exercises during periods when you aren’t doing more intensive workouts. Low-intensity activity like yoga, swimming and gentle cycling can enhance blood flow to muscles without causing any additional stress to them. This can help flush out metabolic waste products and reduce muscle soreness.
Alongside this, activities such as foam rolling and massage therapy can also actively improve your recovery.
Take Regular Sauna Sessions
Finally, taking regular sauna sessions can be a beneficial recovery strategy for athletes and fitness enthusiasts. Saunas induce passive heat stress, which stimulates blood flow and circulation throughout the body. The increased circulation delivers oxygen and nutrients to muscles, promoting faster recovery.
Sitting in a sauna also triggers the body’s natural production of endorphins, which help alleviate pain and reduce stress. It’s something that more people are doing these days, with there being a rise in people installing home saunas from brands such as Sun Stream Saunas in order to aid their recovery.
Alongside saunas, Jacuzzis and steam rooms can also have a similar effect, so if you have one in your gym, or at home, make sure you utilise them to speed up recovery times and make your workouts more effective.
