By now, you know the importance of working out and what works best for you. But did you know that muscle recovery after a workout is equally important? Well, the things you do after a workout matter. They determine your level of muscle soreness, healing, and how well your body gains muscle
Effective Post-Workout Muscle Recovery
A sound post-workout routine will also help you maintain good energy levels, making it easier for you to keep up with your fitness plan. Listed below are important steps to help you recover more quickly after working out.
What Are the Muscle Recovery Steps to Follow After a Workout?
1. Get Properly Hydrated
The body loses fluids in a workout, especially if you break a sweat. However, the percentage of fluid loss varies depending on the temperature at the time of exercise. When working out in the heat, body fluid loss is exceptionally high.
This makes rehydration essential to improving and balancing your body fluid levels. This improves muscle flexibility, prevents soreness, and builds your overall body strength.
Drink enough water or other healthy fluids that contain electrolytes that will prevent muscle cramping. Sugary, caffeinated, and alcoholic drinks are not recommended as they cause dehydration.
2. Bring a Healthy Snack
Be sure to eat a healthy meal or snack, at least within 45 minutes of a workout. This is an excellent way to restore your energy and begin the recovery process. The recommended post-workout diet should contain enough protein and carbohydrates.
Carbohydrates help with the restoration of the glycogen levels so that your energy is renewed. Proteins are essential for muscle recovery and also contain amino acids that aid in repairing and rebuilding muscles.
3. Always Cool Down
There’s a perfect reason why even a treadmill has a cool-down setting. At the end of your workout routine, always be sure to have a cooldown session that allows your heart rate to slowly return to normal.
A sudden stop in your workout can cause the blood to pool in your limbs, leading to low blood pressure.
Always be sure to follow the recommended use for your exercise equipment. If something is defective and results in bodily injuries, this may amount to contributory negligence in Virginia and other states should you require compensation.
Here are a few ways to help you cool down:
- Light jogging or walking
- Stretches, especially for your upper body
- Yoga poses such as legs up, forward bend, runner lunges, and corpse position
A five-minute cooldown should be sufficient to bring your blood circulation and heart rate back to normal.
4. Do Light Exercises on Rest Days
Another way to aid your muscle recovery after a workout is to incorporate light exercises in your rest days. Light workouts such as swimming, walking, and cycling can keep your muscles in good shape, ready for the next workout. Also, it improves blood circulation and prevents lactic acid buildup.
Following a Post-Workout Routine
For your workout to yield the intended result, your body must be well-nourished and rested. Failure to follow a good routine keeps you at risk of burnout and muscle injury. In addition, it can make it difficult for you to follow your routine if you are in pain or lack energy.
For your body to perform as it should, it’s vital that your muscles thoroughly recover and your energy is recharged. This will make the workout more enjoyable and endurable, improving your overall wellbeing.
To get the most out of your workout, you need to have a proper post-workout routine, as well. Give your muscles a chance to recover and heal. Eat a balanced diet and get enough sleep so that you stay alert and energized.
This will allow your body to give its best in every workout session. Remember, if you feel the need to take a complete rest, do it.