Once you finish your last exercise, it might be tempting to call it a day and move on to do another thing. But you might not be helping your body recover.
Your body needs to recover to gain muscle, support weight loss and prevent injury. Here’s what you can do after a workout to optimize your recovery.
Exercising can dehydrate your body due to sweat. Sweating is a tool to detox your body, but it can also make you lose fluids and salt. So never skip drinking water after you’ve done exercise.
Fill your lungs with oxygen to further recover. Box breathing is a good tool not only to help your body recover but also to de-stress.
3. Don’t forget to stretch
Gaining strength is great, but they can become tight if they are constantly forced to contract. After you’ve done exercise, make sure you stretch after you’ve cool down to lengthen the muscles.
4. Pay attention to your footwear
Don’t go putting those fancy high-heels right away, make sure you wear shoes that enable mobility, support your joints in your feet and legs –this is essential to recover from high-impact training.
5. Have a bath
Fill your bathtub with some Epsom salt to relieve pain and relax your sore muscles. Stay for half an hour to allow the magnesium to relax your tight muscles.
6. Foam roller
You can try using a foam roller to give you a self-massage. It works wonders to rest the tone in the muscles and allow you to stretch better.
7. Include some active recovery days
Make sure you mix your workout days with long walks or yoga. It is great to let your body recover, yet it ensures you are in motion and give your brain a break from intense workouts.
It is paramount to take rest days, especially if you are doing exercise at a high intensity. Even professional athletes take a day off to let the body truly recover.
9. Eat your daily dose of proteins
Protein acts as building blocks of your muscles, so make sure you include enough protein every day to allow your body to rebuild your muscles.
10. Don’t underestimate the power of Omega-3s
Omega-3 fatty acids have anti-inflammatory effects that will keep your joints and brain healthy.
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