Working out has its pros and cons, but one of the biggest struggles of working out is waking up the next day. Moving can be quite hard as each muscle feels uncomfortable, tender and sore. There will never be a miracle cure that will ensure you never feel painful for the rest of your life. However, it doesn’t have to be all moan and groan. There are things you can do that will limit the pain.
Exercise recovery is some things you can do post-workout. The benefits of exercise recovery include muscle and tissue recovery as well as mental recovery and function restoration. So, while the work-out is essential, the post-workout routine is vital.
Firstly, you need to warm down from the exercise. So, you will need to do 5 minutes of low impact exercise to allow your body to cool down and relax. Some ideas are walking or riding a bike.
Secondly, stretching is significant. When you push yourself during a work-out, it will out a lot of pressure and strain on your body. So, stretching allows all this extra compression to be released. Knots will worsen over time until it becomes something more serious, so, stretching needs to be done as soon as you have cooled down. Sit in each position until you do not feel any tension anymore in the muscles. You can’t put a timer on stretching as it is different for every person. Additionally, it would help if you breathed while you are in each position. This comment may seem like a silly one, but take my word for it and focus on your breathing.
Lastly, hydration is vital for recovery. During a work-out, you lose weight, but this is all your water weight. For every kilogram lost, you need to drink 1.5L of water. On average, people lose 2kgs during a workout. Because of this in the next four hours after your work-out, you need to drink 3L’s of water. Dehydration can cause different issues for you like lowering your blood pressure and heart rate. So, it is essential that you stay hydrated after a work-out.
There are many other ways that you can help the recovery from exercise, but in my experience, these are the most important. So, next time you work out to make sure you leave some extra time and water so you can warm down properly.
