Rest and recovery are as just as important as exercise. Time off allows your body and mind to fully recover and grow.
Here are some tips recommended by the experts:
1. Replace Fluids.
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
2. Eat Properly.
After depleting your energy stores with exercise, you need to refuel – if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercises day after day or trying to build muscle. Ideally, you should try to eat within 45 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrates.
3. Stretch.
After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
4. Rest.
Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
5. Perform Active Recovery.
Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
6. Have a Massage.
Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller exercises and avoid the heavy sports massage price tag.
7. Get High Quality Sleep.
While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
8. Avoid Overtraining.
One simple way to speed up recovery is to design a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.
Get your own personalized plan!Written by Grace Selwitschka, Certified Personal Trainer at Elite Sports Club-North Shore