ways to recover quickly after exercise
TRANSCRIPT
Easy Tips to Recover Quickly After Exercise
One of the most important stages in a workout routine is rest and recovery of
muscles. This is important as it plays an important role in fitness gain and sports
performance.
Why is exercise Recovery plan important?
The process of recovery helps in repairing muscles and tissues and hence
contributes in strength building. It is very important to recover muscles after
heavy weight workouts. Muscles usually need about 24 to 48 hours to recover.
Thus, it is usually advised to avoid workouts on the same muscle part on two
consecutive days.
Tips to Recover Quickly after Exercise
There are many methods that will help in proper recovery. A few among the most
recommended methods of recovery are as follows
1. Stretching exercises: There are many stretching exercises that you could
take up. These exercises will help you stretch your worked out muscles and
relax them. Perform a few gentle stretching exercises.
2. Adequate amount of Rest: This is the best way one could recover from any
illness, fatigue or even after a heavy workout. Our body has an inbuilt
capability to relax and recover on its own. Sometimes, doing nothing and
giving the body a chance to recover works well. So, take adequate amounts
of rest after a workout routine.
3. A full body Massage: Massage has always been a technique through which
one can relax the muscles and relax. An appropriate massage that would
help you relax muscles more quickly would help in faster muscle recovery.
4. Avoid Overtraining: It is best to avoid overtraining and performing some
workouts for an extra time. Make sure you spend only the necessary time
performing the stated exercises. Most importantly, plan a workout routine
that will help you maximize your fitness gains rather than leaving you tired
and restless.
5. Good Sleep: There are a lot of changes taking place in one’s body while he
is sleeping. The body secretes the Growth Hormone that is responsible for
the growth and repair of tissues. Thus, an adequate amount of sleep is very
important for a person who is performing regular workouts.
6. Eat Properly: Food is always considered to be a high source of energy. It is
important to refuel your body after you are done with one set of exercises
and are preparing it to take the next. It is generally advised that people
performing enduring exercises for body building need to eat something
healthy within 60 minutes after a workout. This should include some high
quality proteins and complex carbohydrates.
7. Replace Fluids: Working out may cause you to perspire. This results into
loss of fluid from the body. People usually prefer having some sort of
energy drink that may contain sugars. It is best to consume water at such
times. Water helps replace fluids in the body and also prevents
dehydration.
The most important point to remember apart from the above mentioned ones is
that on needs to listen to his body. It is important to realize what your body
actually wants. If you are tired and cannot workout anymore, it is better to stop
the workout and rest.
If you feel strong even after the day you performed a hard workout, you need not
reduce the intensity of your exercises. It is important to know the limits that your
body can face. This will help you avoid further serious injuries to the muscles or
the tissues.