14/09/2018 by Rich Levy 0 Comments
Top tips and tricks for your workout recovery
Most of us, have a daily workout that help us maintain ourselves healthy and in shape. However, we must not underestimate the importance of workout recovery, this is as important as the workout itself. Under-recovery can have many negative effects, which in the long term, can affect our daily lives. Some of these effects include sleeplessness, negative mood, achy joints, or even a weakened immune system.
Workout recovery, can be achieved through nutrition, power & endurance. Your body also needs an amount of time to rest in order to reduce post-workout soreness, to relax muscles and charge back with energy. None the less, you will get stronger, by making your workout recovery part of the plan.Your body is smart and will help you recover in a limited amount, but this is not enough. Here are some tips and tricks to help your body become stronger by workout recovery:
1. Drink up!
Water can help your body temperature cool down and it replaces the fluids that you lose by sweating. The more water you drink, the more energetic you become, even when you had a hard workout.
Trick: drink coconut water, this is an ultimate sports drink. Studies show that the effect of coconut water is the same as drinking sports drinks. Moreover, it will replenish your potassium and sodium levels, which you lose through sweat. Just make sure your coconut water is as natural as possible and it doesn’t include any sugar.
2. Workout recovery through stretching
Active recovery workouts are very effective as it can increase your muscles relaxation. You can try yoga, pilates or swimming, you will see that muscles can work to full capacity even when they are on recovery stage
Trick: use foam rollers, it relaxes overworked muscles, you can use it to massage your entire body and it is pretty easy to integrate it in your workout.
3. Hit the shower
An ice bath helps your body to reduce inflammation. This trick is used for generations and mostly by athletes, because it increases the immune system and blood circulation, speeds up muscle soreness recovery.
Trick: try contrast hydrotherapy by taking a cold ice shower for 2 minutes and then switch to a warm shower for another 2 minutes. This will help your muscles to relax and you will feel more active after that.
4. Listen to music
Music helps you boost your motivation and also relaxes your mind and body. According to a new study out of Brunel University in London, listening to the right kind of music post-workout can help you get the most out of the training you just did.
Trick: make a list of songs that help you relax and play it along your workout recovery.
Meditation is a very good tool for post-workout, as we should also take care of the psychological recovery. It boosts your concentration and includes physical remedies, reducing your blood pressure.
Trick: set a timer for 10 minutes, sit in a comfortable position, close your eyes and take a deep breath, hold your breath for a couple of seconds, exhale and repeat.
6. Train like a pro, eat like a pro
To help your body recover faster, you must implement in your diet foods that help reducing inflammation. Also, make sure that you eat exactly the amount of protein and fat intakes that your body needs.
Trick: foods like bananas, sweet potato, broccoli, salmon and ginger are good allies to speed up recovery.
7. Get your rest
One of the most important steps in workout recovery is sleeping. You must aim for 7 to 9 hours of sleep, in order to help your body, restore and boost up with energy. The more energy you use, the more extra hours of sleep your body needs.
Trick: limit your usage of devices to a least one hour before going to bed and avoid caffeine in the last part of the day. An infusion of essential oils is also helpful and leads you to a quick sleep.
Level up your workout recovery routine with these tips and remember that your body is your temple. You must take care of it, so it can pay you back with the maximum amount of energy and strength. Now you can personalise your own workout recovery and give the best of you for the next session.