Do you have an extensive workout routine you follow every day? Only exercising every day is not enough. After every workout session, your body gets sore, and it needs to heal. It is crucial to recover from exercising. Otherwise, you won’t see desired results. There can be different reasons for exercising, but post-workout recovery is not something you should escape.
If you don’t treat your body right after a workout, it won’t repair, rejuvenate, or recover from the past session. So even when you are busy, divide your time and take some time to recover. There are simple tips you can follow to speed up your post-recovery process. Keep reading to find out more.
Our body needs water to function. Over 60% of our body weight is water. Drinking plenty of water is crucial to living a healthy life. When exercising, your body sweats a lot and loses water and electrolytes. So, always carry a water bottle with you and keep drinking during and after exercising. It prevents the imbalance of electrolytes in our bodies. Water also plays a significant role in our digestion.
It helps break down the food and helps the cells absorb nutrients from the foods. Water keeps our muscles flexible and tissues elastic. It washes out the toxins from the system. Dehydration can cause many health issues, like muscle cramps, nausea, fatigue, dizziness, and confusion. It may demotivate you from hitting the gym the next day. You can also drink coconut water, sports drinks, or tea. Avoid caffeinated and alcoholic beverages that lead to dehydration.
Eat something healthy:
You may have noticed that many people drink a protein shake after exercising. Eating something within 30 to 45 minutes after exercising is crucial. After a workout, your muscles ache for protein. Following up your workout session with a protein shake will help feed the proteins to the muscles. A whey protein shake is one of the best choices, as it is easier for your body to absorb and metabolize. After a workout, your body needs protein for better protein synthesis and muscle building.
Your body also needs carbohydrates for post-workout recovery. We store carbohydrates in our bodies as glycogen. When exercising, the glycogens break down to glucose and generate ATP. ATP works as the “powerhouse of the cell.” It provides our body the energy to keep going. In addition, the fibers of the carbs help the muscles to build. So, a banana, brown rice, oatmeal, or sweet potato is a superb choice to eat after a workout.
Stretch and cool down:
After a challenging workout, your body requires time to heal itself. When exercising, the metabolic wastes come down to the lower body. So, try to move at a gentle pace. Give yourself some time to cool down. Otherwise, more blood will come down to the lower body, and your heart rate will slow down abruptly. If you do not give the body time to recover, it can cause dizziness, even fainting.
After cooling down, you need to mobilize your body again. Stretching is an effective way to fight muscle aches and fatigue after a workout. Stretching after the workout when your muscles are warm can fasten the repair process. Enjoy the stretching session. Try 3 or 4 stretches, focusing on each muscle group if you have little time. Stretching can prevent you from getting DOMS or delayed onset muscle soreness. DOMS can cause stiffness, muscular pain, and swelling. Stretching allows lactose breakdown in cells, increases blood flow, and relieves muscle soreness.
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The last gem in the bucket is a night of proper sleep. Adequate sleep in the night recovers our body from all everyday activities, including working out. When you are sleeping, your brain functions restore, the body removes the toxins, and the muscles get the rest they need. Lack of sleep can delay the body’s post-workout recovery process. It can also result in diabetes, obesity, depression, and high blood pressure.
Your body needs 7 to 9 hours of sleep to recover and recharge. The time you spend on your bed trying to sleep does not count as sleeping. So, if you are planning to go to bed at 11 pm, then get ready at 10 o’clock. Avoid contact with any light-emitting screens before bed, close the blinds, and keep your room as dark as possible. Keep the room temperature optimal. Quality sleep is essential for post-workout recovery.
To make the most out of your workout:
- Follow it up with a post-workout routine.
- Maintain a healthy diet and nourish your body.
- Listen to your body.
It is too sore, tired, or sick, take a day off. Pushing yourself too hard will increase injury and burnout. Exercise should make you feel healthy, both physically and mentally. It should not be a burden. Consider a trainer if you are new to this or have any medical conditions. They will help you figure out the best routine for you. You can also make a diet chart with a dietitian to stick to a plan. Make small and reachable goals and enjoy your workout.