How do you rest and recover your legs after a hard workout? Starting an exercise that grows and tones your leg muscles can be daunting.
First, it takes courage to get started, and when you start a leg workout program, you tend to get tired with worn-out muscles. But this is only normal when you do the exercise right.
When you perform workouts ineffectively, it is reasonable to experience weakness and have torn muscles. It is because the body is trying to adapt to the routine. The muscles of the human legs can adjust to any workout it performs.
This article can help you look for the best rest and recovery methods for your legs.
Rest and recover the legs
Regardless of the reason for engaging in leg exercise, be it for happiness, health, or any other purpose, everyone wants to get results as quickly as possible.
But what most people do not understand is that resting is as vital as workouts. Not resting can lead to over-training, which applies to all leg exercises.
Over-training can lead to a severe decrease in physical performance, increased blood pressure, reduced immunity, poor sleep, loss of appetite, etc.
When you find yourself in this predicament, your entire body system malfunctions. Although it can be temporary, you don’t want to experience it.
So rather than just walking straight to the gym and starting lifting, first understand that you need a properly planned workout routine that includes a rest day. As the name says, a rest day is a day you stay away from any training.
Some people have one rest day a week, while some do it twice a week; it all depends on your training; the higher the intensity, the higher the number of rest days. Having a rest day in your workout plan can help you:
- Recover from exercises.
- Sleep properly.
- Avoid muscle fatigue.
- Boost performance.
- It lowers the risk of getting injured.
In other to get the best out of a rest day and recover from your leg exercises, here are a few things you should do:
Eat the proper meal: Eating the right food on a rest day can go a long way in helping your leg muscles recover.
The wrong meal can pause growth and even worsen the pain. Meals that are high in protein work best for recovery.
Protein foods help to repair and rebuild body muscles. Many knowledgeable bodybuilders want to know about protein – you need to read this; you can’t build muscle without it.
Here are foods to eat for maximum recovery for your leg muscles:
- Salmon: Aside from being high in protein, Salmon contains enough omega-three fatty acids (to reduce inflammation) and potassium (to replace electrolytes lost while working out) that the body needs.
- Spinach: Spinach is another perfect food to eat when trying to recover from leg training. It contains vitamins A, C, K1, iron, calcium, potassium, and magnesium, which are essential for muscle recovery.
- Eggs: Eggs are high in proteins, and you can rely on them for sufficient amino acids to help you recover.
- Turmeric: It contains anti-inflammatory properties that can be of help.
- Nuts and seeds: Consuming the correct quantity of walnuts, chia seeds, flax seeds, pecans, and hazelnuts when recovering can be beneficial. They contain omega-three fatty acids and are high in proteins.
There are meals to avoid when trying to recover your leg muscles; some include salty foods and sweetened beverages.
Also, you need to drink enough water because the body gets dehydrated. Drinking water can help avoid muscle cramps.
- Get a massage: Getting a massage on your rest day might be the perfect way to relax your leg muscles. You can get your leg muscles ready for your next workout with a proper massage on your rest day.
- Sleep more: What is a rest day without perfect sleep? You need to sleep on your rest day and get enough sleep to help your body relax.
- Engage in Yoga: Yoga is another helpful way to rest and recover your legs on a rest day. It helps to improve body awareness and flexibility. Yoga gets the entire body rejuvenated and loosens the muscles. The good thing is a 15-minute yoga workout can do the trick.
- Foam roll: Stretching or rolling foam on your rest day can help the leg muscles. It makes you flexible and relaxes the muscles in the leg.
You can have rest and recovery days while working out, especially when doing heavy leg exercises. One way to do this is to stretch at some intervals gently. Stretching helps relax your muscles and gives you more strength to exercise.
The Last Word on Rest and Recovery
In summary, you want to recover quickly from your workout. It is also essential not to over-train. You do not want to break down your leg muscles to where they cannot recover in time for your next workout. It is best not to rush building your leg muscles.
They will respond if you treat your legs kind by resting them, feeding them protein and nutrients, and hydrating them with water. You can get the desired result with proper training, rest, and recovery.