Recovery after exercise is essential to muscle and tissue repair and strength building. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row.
1. Replace Lost Fluids
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
2. Eat Healthy Recovery Foods
After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
3. Rest and Relax
4. Stretch It Out
5. Perform Active Recovery
Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body.
6. Get a Massage
7. Get a Bit More Sleep
8. Take an Ice Bath
9. Try Visualization Exercises
Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity.
10. Avoid Overtraining
One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.