Post-workout recovery is a big part of the exercise process. Recovery allows muscle and tissue repair, making you stronger. It also helps you work out better and avoid injury. As much as you’d want to be in the gym for hours on end or every day, resting between your Pilates classes or weight lifting exercises will be better for you. And do wonders for your performance.
Whether you’re doing strength training or taking a Pilates class in Dubai, you need an exercise recovery plan.
Here are eight easy ways to help your body recoup.
1. Get enough sleep.
A good night’s sleep is more powerful than you think. When you sleep, your body produces a growth hormone responsible for tissue growth and repair. This is especially important when you work out quite a bit (more than the average person, which is three times per week).
When you turn in, remove all distractions. The best sleep is always done in a dark room. That means no blue light glowing from mobile devices.
How many hours of sleep do you need? Most athletes do about 10 hours, but nine hours should be enough to help your body recover.
2. Put your feet up.
Simply rest. Lie on the couch. Take a load off. This form of passive recovery enables your body to go through a natural progression to muscle and tissue repair.
Although a good workout always leaves you feeling more energetic, resist the urge to do more strenuous activities.
3. Stretch out.
Immediately after working out, stretch your body. It’s one of the easiest ways to recover. A good stretch prevents muscle stiffness and the incidence of injuries.
4. Try yoga.
If you can’t go a day without some kind of fitness routine, yoga classes in Dubai could be a great way to do some active recovery. Active recovery covers low-impact, low-intensity workout that allows tissue repair and promotes blood flow.
To make sure your body gets the muscle recovery it needs, go with slower styles. Restorative yoga, such as ananda and yin, lets your body move from one pose to another in a controlled and slow way.
Another way yoga can help you recover is through body awareness. The practice helps you become more attuned to your body, keeping you from over exercising.
5. Drink water.
You drink during your workout. Hydration is especially crucial when you exercise during particularly hot or humid weather. Dehydration prevents your muscles from repairing themselves.
Replace all the fluids you lost during your workout, which is typically three cups of fluid for every pound lost. What do you drink? Plain water is good, so are sparkling water and electrolyte drinks. Electrolyte drinks are better for high-intensity exercises in hot weather.
Water not only supports metabolism, but it also facilitates nutrient transfer in the body.
6. Refuel with the right food.
What you eat affects how your body responds post-workout. Through nutritional recovery, your body is able to get the nutrients it needs to repair muscles and tissues, and get stronger. You’ll want to have a good meal an hour after your workout.
What should you eat?
Recovery food includes whole-food meals, good carbohydrates, and lean protein. How much carbohydrates and protein you need depends on the intensity of your workout and your body composition. Your recovery food will also depend on your fitness goals.
For example, consuming 30 to 40 grams of protein after exercising is ideal for those who want to maximize muscle growth.
If you don’t want to fuss too much over a meal but need recovery food, try:
- Nut butter on whole grain toast
- Apples and peanut butter
- Yogurt with fruit and granola
- Fruit smoothie with Greek yogurt or non-dairy milk
- Oatmeal with fruit
Don’t be tempted to grab energy drinks, donuts, or hot dogs after a workout. They may be loaded with calories, but they’re also full of excess sugar and have no nutritional value.
7. Book a massage.
Perhaps one of the best recovery strategies is getting a massage. A massage not only improves circulation, but it also lets you unwind. If you’ve done a high-intensity workout and your muscles are all sore, a massage can ease the soreness.
Because a massage promotes the lengthening of tissues, you’ll notice an improvement in flexibility or range of motion.
Some massages that are good for post workout recovery include deep tissue massage, sports massage, or Swedish massage.
8. Try an ice bath.
Another potential way to relieve muscle soreness or pain is to plunge into an ice bath, also called cold water immersion. Athletes and anyone who is active can have an ice bath after every workout.
A typical ice bath would take about 10 to 15 minutes in cold water with a temperature between 10–15° Celsius or 50-59°F.
Check with your doctor first before using this as post workout recovery to ensure that it won’t have adverse effects. An ice bath may have a side effect on people with high blood pressure or cardiovascular disease. It can decrease blood flow.
A fitness routine keeps you in shape, healthy, and ultimately happy. But make sure to include recovery days between your intense training. Give your body enough time to rest, and you’ll be back in the gym stronger and better.