Recovery after exercise is essential to muscle and tissue repair along with strength building. Yet how many of us are really taking the proper steps after exercising? I’d like to share with you 5 tips to help your exercise recovery for the long game.
If your body might be telling you that you’re overdoing it on exercise…then STOP. A muscle needs anywhere between 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of rebuilding.
Living your best life and starting a new exercise routine doesn’t have to lead to ruin. There are many methods of exercise recovery and the following are some of the most commonly recommended.
Tip #1 – Hydrate Often
This first tip sounds simple, but too many heat strokes have been caused by athletes who failed to take the necessary precautions. It’s because you lose a tremendous amount of fluids during exercise and water supports every metabolic function in your body. Are you interested in learning more about tips to stay hydrated? Read this post.
Tip #2 – Ingest Carbs AFTER Exercising
The American Council on Exercise recommends eating carbohydrates almost immediately after exercising. That’s because the ingestion of Post-Exercise Carbohydrates (CHO) is critical to your body creating muscle glycogen that’s necessary for proper muscle recovery. To optimize muscle glycogen repletion, the Council recommends carbin’ up about 15 to 30 minutes post-exercise.
Tip #3 – Invest in a Foam Roller
Trust me when I say that you’ll absolutely love it! A foam roller will soon be your best friend if you plan on working up a sweat. That’s because much of the soreness that goes along with exercise occurs when our muscles and fascia — the connective tissue that runs throughout the body — become “knotted.” I can personally attest that nothing feels better after a tough workout then rolling out some of those knots. It’s a great way to loosen up!
Tip #4 – Get a Good Night’s Rest
According to Everyday Health, this cannot be overlooked. During sleep, the body produces the majority of its growth factors and hormones that aid in daily muscle repair and recovery. When you’re shirking a good night’s rest, your muscles are not given the opportunity to properly recover.
Tip #5 – Take 10 Minutes
I’m a full-scale believer in this philosophy. After you shower and head out of the locker room, don’t just rush to carry on with the rest of your day. Instead, take 10 minutes for yourself. Take a scenic route home, sit with your thoughts, savor that delicious post-workout meal, or find something small you enjoy to cleanse the stress from your life. Any form of stress, be it life stress or training stress, takes a toll on our ability to recover from physical exercise. Remember, life is about more than work, fitness, and nutrition. Take care of yourself!
Remember that exercise recovery is not a one-step process. It’s basically everything you do when you’re not working out. Do it right, and your time in the gym becomes worth so much more. If you have any questions or a post-exercise recovery routine that you’d like to share, please feel free to email me at firstname.lastname@example.org. I’d love to connect with you! And be sure to sign up for our newsletter to receive more great tips straight to your inbox each Friday.