Unknown to many people, proper recovery is essential and as important as the exercise itself for people who want to build muscle, be fit, and get stronger.
Pushing yourself to the extreme limit while working out is excellent. However, the equation is not complete without an optimum relaxation process. During this period, your body can heal, grow, and become stronger – giving the effect of working out.
Staying away from workouts for a day or two is essential to allow the body to recover. However, one can do a couple of things to ensure the recovery process is faster. This article will explore six ways you can speed recovery, no matter how challenging your workout is:
Don’t Neglect Sleep
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The magic occurs not in the gym but while sweating for those who want to build muscle. As a result, optimum rest is primal to physical and mental health. Unknown to many people, not getting enough rest can reduce your muscle recovery, which affects your overall performance on the field.
According to a 2018 study, sleep interventions that involves getting more sleep can positively influence the performance and recovery of athletes. As a result, strive for nothing less than eight hours of sleep each night to prevent complications.
If possible, get a few minutes of nap in the afternoon can also help.
If you suffer from any pain or injury, it is better to visit the best chiropractor Dubai to get the best possible treatment.
Chances are you sweat a lot during the workout, making optimum hydration important after every physical activity. Even research encourages hydration after a workout.
As a result, ensure you drink as much fluid as you can. This will help avoid dehydration linked to muscle fatigue, slow recovery period, and other complications. When you hydrate well, it also reduces the risk of heatstroke when working out in hot weather.
Ensure you have your water bottle with you and drink water consistently during and after. Don’t wait until you are thirsty to drink water. People with low blood pressure or who sweat excessively will find an electrolyte solution incredibly helpful.
Consider Workout Supplements
Before your workout sessions, you can consider using branch-chain amino acids (BCAAs). It can support your field activity and reduce the recovery period. Based on a 2010 study in the International Journal of Sports Nutrition and Exercise Metabolism, women who consumed BCAAs before their workout will not deal with much post-workout soreness.
However, concentrating on a healthy meal might remove the need for workout supplements. Foods like milk, tuna, egg, yogurts, etc., can positively impact your recovery period, reducing muscle soreness.
Deal with Stress
Muscle recovery hinges on many things – including your emotional and mental wellbeing. As a result, people under excessive stress will find it difficult to recover as the body focuses on reducing stress rather than muscle recovery.
A study in the Journal of Strength and Conditioning Research in 2014 examined the effect of chronic stress on muscle recovery during four weeks. Based on the result, excessive stress levels caused an extended recovery period, during low stress level-triggered faster and easy recovery.
In other words, stress can affect sleep, recovery, eating habits, and general health. These combined factors can affect the immune response, affecting and determining muscle recovery.
However, you can reduce stress in many ways. Consider relaxing in a warm bathtub, meditation, and mindfulness, reading, yoga, mental visualization, etc.
Visit the Sauna
Visiting the sauna can trigger intense relaxation for the body, joints, and muscles after an intense workout. Spending time at the sauna helps loosen up the muscle, boosting blood flow. With this, injuries heal faster, encouraging muscle recovery.
Not only that, your time at the sauna can relax the body significantly. Your mental health enjoys peace which can help lighten uptightness in the muscle, paving the way for optimum recovery.
However, ensure you rehydrate as fast as possible upon leaving the sauna. Also, remember that when you visit the sauna, your body and muscle tone reduces, affecting your performance the following day. As a result, your time in the sauna should only be scheduled when you don’t have to practice.
Consider Anti-Inflammatory Meals
Working out places significant stress on the body. This triggers inflammation of the body, muscles, and joints. As a result, you feel sore, so you avoid working out for the next couple of days. You, however, can reduce inflammation by increasing the intake of some meals. Such meals will reduce soreness so that you can recover faster.
Foods high in antioxidants, vitamin A, and Vitamin C are anti-inflammatory foods that can reduce soreness and help with recovery. Some recommendations of such foods are listed below:
- Olive oil
- Fatty fish like tuna, sardines, salmon, etc.
- Fruits like papaya, apple, almonds, etc.
- Red pepper
- Nuts like walnuts and almonds
- Green leafy veggies like kale and spinach
In the same way, stay away from inflammatory foods like refined grains, alcohol, red meat, artificial sweeteners or food additives, etc.
It is not enough to work out with all your strength on the field. Adequate relaxation is essential for the muscles and joints to recover.
This article has discussed six powerful ways to experience quick recovery, no matter how strenuous the workout session is.