August 8, 2022

Post-Workout Recovery Tricks for Health and Sore-Free Muscles

Post work out

If you’re new to exercising, you know that desired results like muscle gain or weight loss, only come when you treat your body with respect and allow it to recover after training. Relaxing your muscles after a workout will not only boost comfort but also ensure you always have enough energy to kill your workouts. To maximize the effects of your workout, here are a few tips that can help you recover and allow your muscles to heal and recharge.

Cool-down

A proper workout starts with a warm-up to prepare the muscles for exertion. Similarly, every good workout should end with a cool-down period. During this period, your heart rate will go back to normal and your muscles will relieve all the stress and avoid muscle sourness. This habit also prevents blood from collecting in your legs, otherwise, you might feel a bit dizzy or weak. A 5 to 10 minute cool down regimen will prevent pain and injury and promote your overall health.

Try a relaxing bath

Water immersion is a great thing to practice after an especially hard workout. Soaking your body in an ice bath or hot tub can reduce muscle soreness, relax your entire body and minimize the loss in performance. If you’re new to water immersion, there are several ways to do it. For instance, you can try cold water immersion and stay in 8-15°C water for 5 to 15 minutes. Or you can do one to four minutes of cold bath and one to four minutes of hot bath. When practicing water immersion, make sure to only keep your head and shoulders out of the water.

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If you don’t have access to a bath, you can also try cold showers to boost healing, relieve tension and prevent inflammation. It will also promote better sleep which is crucial for muscle recovery.

Get a massage

There’s no more pleasant way to help your muscles recover than with a nice massage. Working those knots can be very relaxing, but massage also improves blood circulation and pushes fluids out of the body, both of which boost recovery. The best way to deliver a massage to your muscles is with a practical muscle massager that is much more powerful, controlled and focused than human hands. A few minutes with this massage gun is all you need for a full-body massage.

Try foam rolling

Foam rolling is another form of massage that can decrease your muscle tone and relax your system. Muscle tone is essentially your body’s resistance to passive stretching and it’s controlled unwillingly. To relieve that tension, you can foam roll for a few minutes after your workout before stretching. This habit also prevents myofascial adhesions from forming, so don’t skip rolling! Focus on the muscle groups you targeted during our session and dedicate about one minute to each muscle group (not more than two). Roll through the entire completely stretched muscle.

Eat well and hydrate

Muscles need protein for recovery and reparation, but also good carbs to replenish your energy and healthy fats to keep your joints well-lubricated. Therefore, it’s crucial to eat after every workout so your body can recover and prepare for the next activity or next workout. For instance, a bowl of rice or quinoa with meat and veggies is a great post-workout meal for your muscles, but if you’re not very hungry, you can get away with a peanut butter toast with apple slices.

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Dehydration is another thing to keep an eye on after your workout because it can be horrible for your muscles. During exercise, muscles break, and you need fluids to flush out all the damaged tissue. Drink some water after your workout and you will not only reduce the time of muscle soreness but also experience much less powerful pain. To know exactly how much you need to drink, you can step on a scale before your workout and after your workout. If you lost some weight, drink 8 ounces for every pound you lost.

What to avoid

There are certain things that will slow down your muscle recovery and boost muscle soreness so it’s smart to avoid them. For instance, don’t try to deprive your body of food after a workout—cutting out calories or meals will just make you tired and reduce your performance. It’s also smart to stay true to your workout schedule and plan instead of pushing yourself to the limit. In case you’re too aggressive, you can cause muscle strain and injury, but also nausea. The same can happen when you stop your workout suddenly. Providing your muscles with enough fresh oxygen is also crucial for recovery, so don’t try to hold your breath or mask panting when you’re tired, but make sure to maintain a steady breathing pace during and after each exercise.

Exercise is crucial for muscle growth and weight loss, but post-exercise care is even more important. Practice these tips above whenever you’re finished with your workout and you’ll notice great results with much less pain. 

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