How to recover well after the workout - 7 key steps
As you complete one of your most strenuous workouts today, you may wonder, what is the best way to recover? Should you take a day off, week off, relax or those legs or show up tomorrow and workout harder? Or should you exercise at a light intensity the next day? There are so many different approaches so it is best to stick with the scientific evidence along with what works best for you. Knowledge is power in the fitness world and also becoming an athlete you become instinct with your body cues. So check out the ways to recover quickly and effectively starting today:
1. DRINK LOTS OF WATER
Both before, during and after your workouts, drink lots of water. Aim for 8-12 glasses of water per day so that you can heal quicker from your workouts, optimize your performance and aid the digestive track. Ample water will also help boost your metabolic functioning so drink up!
2. PROTEIN
A protein shake, eggs or grilled chicken 30-45 minutes post workout can help you to recover quicker so the broken down muscle fiber from exercise can be on the mend. So make sure you have your post recover light meal to make the most out of your workout and get that body healing pronto!
3. ELEVATE YOUR FEET
Elevating your feet against the wall or on a pillow will speed up blood circulation and help your body to heal post workout, so kick your feet up and relax for a few. As tough as it is to take a break, just 30 minutes a day can help your body tremendously so it is well worth the wait!
4. ICE
If you have a particular muscle group that is supper sore, turn to ice to reduce inflammation. Ice can do wonders in reducing the pain and helping to speed along muscle recover so grab that ice pack and be patient, it takes about 20min to make an effect. Time heals all wounds (and muscle soreness), right?
5. ICE BATH
Ice baths are incredible in speeding along muscles heals and getting you back to competition sooner, what else would football players and other athletes swear by this? I have helped myself heal a number of times to perform optimally at distance races back to back. Just a 15 minute ice bath at night can have your legs feeling fresh for the next day!
6. ACTIVE RECOVERY
Even though you are sore and the last thing you want to do is work out the day after a strenuous workout, it is well worth the push. Just a light workout class the next day will actually help you to feel better and in no time you will be game day ready again!
7. STRETCH
Light stretching is said to speed along recovery and even help remove lactic acid from the body. You can even stretch with a foam roller to relax the body even more. So stretch it out, try our online class or join a life Ballet Body Sculpture class and lengthen those tired muscles. Just do not over do your stretch because you do not want to overdo it!
So are you clear on the best way to approach soreness the day after your ultra-intense workouts? Just remember to always listen to your body. You know your body best, so play it safe and have fun through the process of getting fit and fab!
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