Do you ever feel like it takes too long to recover after hitting the gym? When you feel sore, it’s easy to stop and call it quits for the day. However, if you push through those early signs of fatigue, your body will respond better later. Here are some proven ways to speed up muscle recovery after hitting the gym:
Avoid extreme temperature changes (hot or cold). Change into dry clothes before going outside in the cold and avoid hot showers/ baths/saunas/Jacuzzis right after your workout session.
Every workout should be preceded by a warm-up followed by a proper cool-down to reduce the risk of injury. Exercise also produces waste products that need to be flushed out in order for your muscles to recover quickly. A cool-down session can help with muscle recovery after exercise, by speeding up blood flow around your body and flushing out waste products.
A post-workout cool-down routine should be completed for at least five minutes to allow time for your heart rate to return to its normal speed. If you are unable to do this at the gym or within a few hours of completing your workout, try stretching when you start to work the next day if possible. It can prevent blood pooling in your legs when you wake up.
Massage can be great when you need to relieve muscle soreness after a workout. You can get fast muscle relief from Theragun hand-held massagers. Massage promotes the flow of blood hence causing less fatigue and soreness after exercise. If you don’t massage your body regularly, you can experience health issues like headaches, sleep problems, and stomach or digestive issues.
Drink lots of water to keep your muscles hydrated at all times. During a workout session, it is advised to drink 45 oz. of water every 30 minutes. You would also be wise to avoid sugary drinks as they can cause fatigue and slow down recovery. Water will help flush out toxins faster, and you can get back to regular workout as soon as possible.
Before taking any medication, it is advised to consult your doctor and find out whether they will affect muscle recovery or not. Some medications can make you feel sore and fatigued for longer after your exercise sessions.
Eating nutritious food may help your muscles heal faster after exercise. The right food acts as fuel for the recovery process. Consider increasing your intake of proteins and vitamins. Your best options include protein powder, eggs, black beans, spinach, and oranges. Physical activity stresses your body, and whatever you eat can determine how fast you recover.
Getting enough rest is one of the surest ways to promote recovery after hitting the gym. Sleep can help with all sorts of physical exertion. It gives your body time to repair muscle tissues. The human growth hormone increases while you are asleep, allowing you to perform better when you wake up. Sleeping eight hours every night reduces your likelihood of injury and speeds up muscle recovery processes. Stick to a regular schedule and avoid distractions for at least a half-hour before bedtime.
Muscle recovery after workout can be more than just a minor inconvenience. However, there are many ways to deal with it and ensure that you have a productive workout session the next day. With the above tips, you no longer need to worry about discomfort.