How do you rest and recover the legs after a hard workout? When you start an exercise that grows and tones your leg muscles, it can be a daunting task. First, it takes courage to get started, and when you start a leg workout program, there is a tendency 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 if you are looking 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 happiness, health, or any other purpose, everyone wants to get results as quickly as they can. But what most people do not understand is that resting is as vital as the workouts. Not resting can lead to over-training, and this 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, and more. When you find yourself in this predicament, your entire body system malfunctions. Although it can be a temporary condition, you don’t want to experience it.
So rather than just walking straight to the gym and start lifting, first understand that you need a properly planned workout routine that includes a rest day. Just as the name says, a rest day is a day you stay away from any training. Some people have one rest day in a week, while some do it twice a week; it all depends on what your training looks like; 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 right 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 vitamin A, vitamin C, vitamin K1, iron, calcium, potassium, and magnesium, and these nutrients 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 right 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 for your leg muscles, and 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. With a proper massage on your rest day, you can get your leg muscles ready for your next workout.
- 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: Either choosing to stretch or engage in foam rolling 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 provides you with more strength to do more exercise.
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. If you treat your legs kind by resting them, feeding them protein and nutrients, and hydrating them with water, they will respond. With the right training and proper rest and recovery, you can get the result you want.